How to make big changes to your eating without feeling deprived

Let’s talk about eating and how to make big changes to your diet – without feeling deprived.

First, I’m not here to tell you what is the best way for you to eat. There’s a lot of conflicting advice and conflicting results out there – everything from eating only raw plants to eating only meat and everything in between.

Personally, I would love to be an “everything in moderation” eater, but unfortunately that way of eating doesn’t make me feel best. Mostly, because I’m not good at moderation. More on that later.

Listen to your own body and don’t be afraid to do a little experimenting. See how you feel when you implement a new way of eating.

Secondly, I’m a big fan of making small changes where we can. Maybe you’d like to give up all processed foods, but it sounds overwhelming.

Instead of doing it all at once, consider finding your biggest sticking point or addiction. For instance, if you have a Diet Coke or sweet tea habit, try tackling that first. Then take on other areas.

Let me reiterate those two points:

• Make your own choices about what you eat
• Small changes have their place and so do big changes

Now, let me tell you my story.

In the summer of 2019, I decided to give up sugar.

There were a variety of reasons for my decision. I’d started realizing what a sugar addict I was. I also wondered if it contributed to my migraines.

My tipping point came when my daughter brought me an iced caramel macchiato from Starbucks. I sucked it right down and got an instant headache.

That was the end of my sugar eating. At least for the next six months or so.

When I made the decision, I also read the book, The Case Against Sugar to bolster my resolve.

So what did I experience after giving up sugar?

My overall feeling of health didn’t change very much, however I realized that I no longer felt bad due to eating a lot of sugar.

I’d been used to indulging in sugary treats a lot and then would feel physically bad afterward. With no sugar, I avoided that feeling.

I also liked not having to constantly barter with myself.

“Should I have another cookie? I’ve already had three.”

That type of inner dialogue went away. I’d overcome my addiction and that felt really good.

I expected that I would lose weight after giving up sugar, however I did not lose a single pound. Losing weight wasn’t my goal, but I’d be lying if I said I didn’t hope for that outcome.

The next big change I made.

In January 2020, my husband and I decided to try eating a whole-food, plant-based diet for two weeks to see how we would feel.

At the two week point, my husband’s blood pressure had started dropping significantly. He’d been on blood pressure medicine for many years at that point, and the doctor had told him there was nothing else my husband could do about the problem, since he already exercised regularly.

Our new way of eating made both of us feel really good, so we decided to continue.

More than three years later, we’re still eating whole-food, plant-based for about 95% or more of our food.

I did start eating a bit of sugar again in vegan desserts and the occasional dessert served by friends or family. However, after a few months, I realized the sugar was making me feel bad again, so I once more cut it out.

What did we experience after going plant-based?

My husband has gotten off all of his medications and his blood pressure stays in the normal range all the time.

We’re both feeling very healthy and really good.

My husband lost some weight in the beginning, although he didn’t really have extra weight. He worried he’d lose too much, but his body seemed to level off and he even gained some back.

I didn’t lose any weight at all for a year or more, but then all of the sudden I started losing. Eventually my weight leveled off and I’ve been at the same weight for several years without having to think about it at all.

Tips for making a big change to your eating pattern:

Make your goal to feel better in the long-term.

Food is supposed to nourish us, so having a goal of being nourished, feeling better, and being healthy is a good and attainable goal.

Focus on the things you’ve decided to eat, not the things you’re giving up.

Unless you’ve decided to restrict yourself to only one food, there are likely many things that can still fill your plate. Focus on those.

Don’t try to mimic foods, such as sugar substitutes or meat substitutes.

They are poor mimics, often not good for you, and don’t help break your habits. At least this is what I found for myself. Your mileage may vary.

Figure out if you’re a moderator or abstainer.

This is a very helpful distinction that I learned from Gretchen Rubin. I am an abstainer. It’s much easier for me to set a boundary and never cross it, than it is to occasionally indulge. I wish I was a moderator, but I’m just not.

Focus on how you feel.

If you’re feeling better, that’s the motivation you need to keep going. But give it enough time for the changes to take effect.

Your tastes will change.

Things you once craved, will lose their appeal and things you never thought you’d like become new favorites. Again, give it time for these changes to take place.

People will have feelings about what you eat.

Some people in your life will not like the changes you’re making and they will let you know that. But this is your life and your decision, so hold tight. Let them know you’re not asking them to change and you’re not judging them. You’re doing this for your own health journey.

What do you think?

Have you gone through a drastic change in how you eat? What worked for you? Share in the comments below.