Tuesday, April 13, 2021
Some time last year I wrote in this blog:
"I have wondered if 'just' cutting out sugar and flour would not be enough to end my food addiction. But I am beginning to think that the other two bright lines (weigh one's food and 3 meals without snacking) are necessary too. Because if I only cut out sugar and flour but allow myself to eat often (to graze) and to eat amounts that I feel like eating, I still eat too much food and that raises the insulin levels, which in turn makes it hard to feel like one has had enough and is ready to get active (because insulin blocks the intake of leptin in the brain).
I am not an expert of course but my thought is that the problem that makes food addiction so hard to deal with (compared with addiction to cigarettes or other drugs or alcohol, maybe) is that it's not just a matter of dopamine but also of insulin that keeps the addiction going."
In the meantime, after experimenting, I can say that this must be true.
The four lines of Bright Line Eating complement one another.
1. No Sugar 2. No Flour 3 Three meals per day and no snacks 4 Weigh / measure your food. They are all needed.
Though I might word them differently:
1. No addictive foods (I avoid not only sugar and flour but also other foods that I used to binge on. Cocoa is notorious for me but also certain fatty salty foods).
2. Eat a set amount of times per day (I have 1 healthy snack in the afternoon).
3. Eat set amounts of food as described in my food plan / program. (I either weigh my food - except nonstarchy vegetables - or I measure it, which means having just one bowl of yoghurt or no more than one handfull of nuts).
When I allow myself to eat whenever I want, or no longer pay attention to portions, I find myself slipping down a slope, struggling, feeling obsessed over food and often bingeing.
So I guess with food addiction it's not just about avoiding the 'substance' (addictive foods) but also about keeping insulin levels down.