Mental restriction is really just feeling guilt/shame/judgement/stress about eating. It’s born out of food rules that we’ve picked up from diet culture and basically these food rules, these thoughts and beliefs that we’ve adopted from diet culture, are making us feel guilty and stressed out over food, which leads us to binge. We treat these restrictive thoughts like they’re our own (which I promise you, they’re not – we weren’t born believing that peanut butter was bad, we were lied to by diet culture that it was). These thoughts became beliefs because we thought them over and over, the more we think them the more established they become in our brains (the more deeply engrained the neural pathway becomes) and the truer they feel. But these thoughts are not true, my friends, and we can rewire our brains not to think these diet thoughts anymore, or at least not to believe them anymore, so alas, have hope. The first step, however, is awareness and that’s what I want today’s episode to help you with.

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Getting a bigger slice of the pie. Effects on eating and emotion in restrained and unrestrained eaters - StudyMind over milkshakes: mindsets, not just nutrients, determine ghrelin response - Study