The Food is Fuel Mentality Will Change Your Relationship With Food

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For most of my life food held a power over me.  I was a chronic overeater.  I just felt like I was always hungry, never satisfied, and like I could always eat.  I lacked self-discipline to stop eating even when I knew I was full.  After eating so much I’d always feel so ashamed and guilty.  I’d wonder.. Why couldn’t I stop?  Why does food seem to have control over me?

Growing up I was always taught to clean my plate and not waste food, which usually wasn’t hard for me because I love to eat.  But that mindset carried into my adulthood.  Where it got me in trouble was not when I was eating a healthy plate I made myself. But rather, while out to eat, in social settings where the food was in mass supply and made to be particularly appetizing (I’m looking at you sweet potato fries).  

Additionally, I’ve had my fair share of body image issues.  There was a time I felt so much bigger than all the other girls, I was so self-conscious of my size and weight, and felt guilty after eating anything I labeled as “bad” because I feared it would make me fat.  

So I was stuck in this place of wanting to eat because I love food but wanting to be smaller, thinner, and fitter because I didn’t want to be “the big girl” in the group.

When I first started to workout I did so because I love food so much and didn’t want to gain weight with how I was eating.  

As age and sedentary work life were catching up to me, I knew something needed to change with my diet.  One of the best concepts I learned throughout my nutrition journey was treating food as fuel.

If you’ve ever struggled with food having power over you, overeating, or having any type of complicated relationship with food, this post is for you.

What exactly is ‘Food is Fuel’

The first time I heard the phrase “food is fuel” I don’t think I truly grasped what it meant.  As I went on in my health and fitness journey I started to understand this saying more, let me explain.  

There are many ways to view food:  Fun, enjoyable, tasty, pleasurable, therapeutic, delicious, satisfying, bland, boring, gross, comforting, consoling, and more.

The idea behind viewing food as fuel, means it does one thing:  Eating food that supports your body to feel and perform it’s best. 

I like to focus on feeling good and doing things in life that support that goal.  The biggest one being what we eat.  

Why is the ‘food is fuel’ mindset important?

Food has the biggest impact on how we feel every day.  It can affect everything from the energy you have, your digestive function, to even migraines.  

When it comes to fitness, the relationship is so intertwined between what we consume and how we perform with exercise.  Someone consuming nutrient dense minimally processed foods over junk foods and packaged goods will perform better during exercise and recover sooner after.

On a cellular level, we need macro and micronutrients to support optimal cell function.  Eating high quality foods ensures we get those nutrients.  So literally, you are fueling your body with good-for-you nutrients to ensure you feel and perform your best

How do you start thinking of food as fuel for your body?

The first step is mindfulness in what you are consuming.  When you reach for food, ask yourself why you are reaching for that food.  Are you truly hungry, just bored, or nervous snacking?

Asking yourself “Am I really hungry?” and “Why am I choosing this food?” are two powerful questions that can help you understand your eating patterns. 

Once you understand why you are eating that food, ask yourself if this food will make you feel good.  Chances are if you are eating an apple or some carrots you will feel good after. However, a bag of chips might leave you feeling bloated, tired, and still quite hungry.  

By simply pausing and asking yourself a few questions about the food you are about to eat is the first step in adopting the food is fuel mindset.  

Trusting your gut

Once you know your eating patterns and have an understanding of why you do what you do, it’s time to make the decisions that support feeling and performing your best.  

When you eat wholesome, naturally occurring foods your body will self-regulate hunger much better.  Think of it like your brain and stomach being in alignment.  

If you don’t trust your hunger signals now, you are not alone. Remember what I said earlier about being obsessed with food?  I had a hard time turning my hunger off and never thought I’d be able to trust myself to stop eating when I was full. 

Wouldn’t it be nice to just be slim and lean naturally by trusting your hunger cues?

As in, when you’re hungry, you can trust you actually need food and when you’re full, you don’t want to eat anymore.  Ideally, you want to trust this system to tell you when to eat and when to stop.  It’s the core component of intuitive eating.  

This hunger regulation system is out of whack when you consume highly palatable and processed foods such as cookies, ice cream, or donuts.  Your brain wants more of that delicious sugary treat, even though you’ve technically consumed a lot of calories.  So now, your hunger regulation system is off.  Even though you have consumed the same number of calories as a normal meal, your brain is still sending hunger signals because that wasn’t a filling (or fueling) enough meal.  

Food is fuel basics 

Here are a few ways to ensure your hunger regulation system is working properly…

1 – Choose minimally processed foods.  

If it comes in a bag, box, or package it’s probably processed.  Stick to the produce section for your veggies and fruits and get lean minimally processed meats such as chicken breast, ground beef, or pork tenderloin.

2 – Opt for complex carbohydrates over refined carbs.

Here’s a list of 16 complex carbs to get you started

3 – Cook with healthy unrefined minimally processed fats.

Fat is not the enemy. But choosing high quality fats will support healthy cell function and our ability to absorb nutrients.  Skip the canola or vegetable oil and use extra virgin olive oil, unrefined virgin coconut oil, or avocado oils to cook with.

Not sure where to start? The best place is to join my 5 day challenge. You’ll learn how to eat clean to help regulate your hunger system. Included is a grocery list, 5 day meal plan, and daily health tips delivered each of the 5 days. Sign up now!

To sum it up

Food doesn’t need to hold a power over you.  By paying attention to your hunger cues, being mindful of what you eat, and choosing high quality, nutrient dense foods, you can easily apply the food is fuel mentality.