Embracing Inclusion Diets: A Shift from Restriction to Abundance

Let’s Shift For the Better

In the quest for better health and wellness, many of us turn to elimination diets in hopes of finding relief from various health issues or achieving specific health goals. While these diets may offer temporary solutions, they often come with a mindset of restriction and deprivation. Let’s face it, cutting foods out for long periods of time is hard! Instead, let's explore the concept of inclusion diets—a paradigm shift towards embracing abundance and making wholesome, nourishing choices that support overall well-being.

Understanding Elimination Diets vs. Inclusion Diets: Elimination diets involve removing specific foods or food groups from your diet for a certain period, typically to identify and eliminate potential triggers of adverse reactions or symptoms. Sometimes we cut them out because we think this is the solution to lowering inflammation or weight loss! While elimination diets can be effective for addressing certain health concerns, they often lead to feelings of deprivation, frustration, and social isolation. It would be hard to stay this restrictive long-term.

In contrast, inclusion diets focus on adding nutrient-rich, whole foods to your diet, emphasizing variety, balance, and abundance. Rather than fixating on what you can't eat, inclusion diets encourage you to explore new foods, flavors, and culinary experiences that nourish your body and delight your senses.

Shifting the Mindset: From Restriction to Abundance

1. Focus on Adding, Not Subtracting: Instead of dwelling on foods to eliminate, shift your focus to incorporating a diverse array of nutrient-dense foods into your meals. I like to call this crowding out. Fill your plate with colorful fruits, vegetables, whole grains, lean proteins, and healthy fats to provide your body with essential nutrients and support overall health, and you won’t even notice the foods that add no nutritional value being missing.

2. Listen to Your Body: When was the last time you really sat and listened to what your body was trying to tell you? Pay attention to how different foods make you feel and honor your body's unique needs and preferences. Keep a journal for a week or two and track your food, moods, and symptoms. Rather than following rigid dietary rules, practice mindful eating and tune into hunger, fullness, and satisfaction cues to guide your food choices.

3. Embrace Flexibility: Cultivate a flexible approach to eating that allows for occasional indulgences while prioritizing nourishing foods most of the time. Instead of viewing certain foods as "off-limits," adopt a mindset of moderation and balance, enjoying treats in moderation without guilt or restriction. I encourage you to plan for your indulgence to give yourself something to look forward to!

4. Explore Mindful Eating: Slow down, savor each bite, and cultivate mindfulness around mealtimes. By eating mindfully, you can enhance your appreciation for food, improve digestion, and develop a deeper connection with your body's hunger and fullness signals.

5. Seek support and guidance. Surround yourself with a supportive community of like-minded individuals who share your values and goals. Consider working with a holistic nutrition consultant or certified health coach who can provide personalized guidance, support, and encouragement on your journey towards a healthier, more inclusive way of eating.

Inclusion diets offer a refreshing alternative to restrictive elimination diets, promoting a mindset of abundance, freedom, and joy around food. By embracing a diverse range of nutrient-rich foods and cultivating a balanced, flexible approach to eating, you can nourish your body, support your health goals, and experience the pleasures of food in a whole new way. Let's shift our focus from restriction to inclusion and celebrate the abundance of delicious, wholesome foods that fuel our bodies and enrich our lives.

Are you looking to get even healthier? Are you tired of restrictions and want to eat better but have fun doing it? Are you ready to add more exciting yet healthier food options? Could you use some help figuring out what that looks like for you? Curious about how nutritional health coaching can help you make healthy changes? Let’s talk! Schedule an initial complimentary consultation with us today—or pass this offer on to someone you care about! Visit www.noshoesnutrition.com and sign up for a complementary consultation.  We work with people from all over the world, either individually or in groups, so don’t let anything hold you back!

References:

1. Tylka, T. L., & Kroon Van Diest, A. M. (2013). The Intuitive Eating Scale-2: Item refinement and psychometric evaluation with college women and men. Journal of Counseling Psychology, 60(1), 137–153.

2. Tribole, E., & Resch, E. (2012). Intuitive eating: A revolutionary program that works. St. Martin's Griffin.

3. Schuler, M. S., Leff, S. S., Huhn, L. K., & Brown, R. T. (2019). The role of mindfulness in improving physical health outcomes in adolescents and adults: A review of the literature. Applied Psychology: Health and Well-Being, 11(3), 366–386.