How to Deal With Fear of Missing Out on Food

Diets usually include food restriction which can trigger food FOMO (fear of missing out on food). This can make you more likely to crave whatever food you’re restricting. It becomes a vicious cycle of binging and restricting. This is evident in the research, with studies showing that having an “all-or-none” approach to eating and inflexible diet rules leads to increased binge eating.

Can you eat healthier without feeling like you’re missing out on something? A lot of the time, the answer is no because people are trying a range of different diets that demand you cut out certain things. The problem is that you are always going to miss the things that you have entirely cut out of your diet.

Rather than focusing on restricting food, try adding health-promoting foods to your diet. By taking the focus away from restriction, you may find yourself more relaxed around food. Today we’re going to be taking a look at some of the things that you can do to eat healthier without feeling like you’re missing out on something.

There is nothing wrong with enjoying a treat every now and then. If you want to eat a chocolate, eat a chocolate. If you want a bowl of ice cream, eat the bowl of ice cream. As long as you are not eating these things every single day, and they do not make up the main part of your diet, then there is nothing wrong with them. The good news is that we can enjoy discretionary foods if we understand exactly what moderation means. The problem is that many of us have difficulty understanding how to limit the foods we’re so often told to eat in moderation.

If you give into your craving and have that bowl of ice cream now, you will find that you are satisfied and happy. If you don’t, and you ignore it, it’s only going to grow. Instead of eating a bowl of ice cream, you will then end up eating the whole tub, or that whole family sized bar of chocolate and that’s where your problems really come. Remember, there’s no such thing as a “perfect” diet. By allowing yourself to enjoy “fun” foods, you remove the forbidden aspect of those foods, making it easier to enjoy them without overdoing it.

Another way to eat healthier is to make all of your delicious meals from scratch. You know exactly what is going into your food, you know what you are doing, and you can make some pretty tasty dishes, we bet. It’s all about finding the time, but also the motivation which can be tough. It’s far easier to grab the takeout menu, we know, but that’s not going to be sustainable if you want to be healthy.

You can ensure that you are creating meals that provide you with everything you need, but that also fill you up. For example, you could make a delicious pasta dish that was super healthy, add some kalamata olives, or some chicken with veggies, and you’ve got a wonderful meal that will keep you feeling satisfied for hours.

Food involves all of our emotions. When I eat a rich and decadent slice of cake, I often feel guilty. For some people this can lead to bing eating. Studies show that eating mindfully leads to decreases in food cravings, body image concerns, and emotional eating. What is eating mindfully? Next time you eat a special food you rarely get, slow down and savor the flavor and texture of each bite. This often helps to prevent eating too much. Your body tells you that you’re full, and you’re satisfied and don’t overeat.

  1. Always ask yourself, “Am I really hungry?”
  2. Base your main meals around lean proteins, wholegrain carbohydrates and lots of vegetables.
  3. Keep a nutritious snack, such as a high-fibre muesli bar, on hand for when you need to refuel.
  4. Don’t keep foods that you tend to eat too much of in the house.

Eat Throughout The Day

Have you ever not eaten much during the day because you’re going to a special event that night? This strategy often backfires because hunger can make it difficult to stop eating when you’re comfortably full. In fact, studies have shown that hunger can be a driver of binge eating.

Hopefully, you have found this article helpful and see some of the ways that you can eat healthier without feeling like you are losing out. It’s time to stop following these diets that say that you can only eat chicken and rice, or vegetables on a plate, because it can ruin your relationship with food. I wish you the very best of luck and hope that you can eat healthier foods without feeling like you’re missing out.

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I was raised in Tennessee but have lived in Florida for many years. Love my small home in the Tampa Bay area and its developing garden. My decorating style is eclectic - some vintage, some cottage, all with a modern flair. Pursuing a healthier lifestyle. Spent many years in social services but am happily retired.

4 thoughts to “How to Deal With Fear of Missing Out on Food”

  1. Good reading Carol! A long time ago I read this philosophy in a column by Mark Bittman: “Eat food. Real Food. Not too much.” Simple advice that I try to follow. (I define ‘real food’ as anything not highly processed — eat nothing that comes from the store with a long list of ingredients, especially ones I can’t pronounce). Ice cream is definitely real food and I try to remember the last three words of the rule. (Those last three words are the hardest to follow in most cases.) Sallie (FullTime-Life)

    1. For some reason your blog wouldn’t let me comment which is strange since I’ve commented many times before. The penguins were delightful.

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