How Do You Handle Trigger Foods?

Are trigger foods keeping you from your ideal healthy weight??

I speak about Trigger Foods a lot with our clients as they journey to take control of their weight and their relationship with food.? For me, French fries are a huge trigger food.? In fact, I polished off a bunch of them last evening when my dad didn’t want the ones he had ordered. It’s okay now and then to give in to those trigger foods.? The key is that YOU are in control, recognize what you are doing, and ENJOY it while you eat it. Forget the guilt.

"Trigger foods" can trigger certain physiological or psychological responses in individuals. Here are some of those responses, overeating, cravings, digestive discomfort, allergic reactions, or negative emotional reactions (guilt is one). Trigger foods are often associated with emotional eating or binge eating, as they can elicit a strong desire to consume them in excessive amounts. Here is where recognition and understanding are key. I knew my eyes would be a bit swollen today from the salt on the French fries.? That means even more water today and no more fries for months. I satisfied a desire for them just by having them last night.?

It's important to note that trigger foods can be highly individualized. What triggers a response in one person might not have the same effect on another. Identifying trigger foods can be a helpful step in creating a healthier relationship with food and managing various dietary goals. Some strategies to manage trigger foods include:

1.??? Awareness: Recognize which foods tend to trigger overeating, cravings, or negative reactions for you. I find that all our weight loss clients have trigger foods.

2.??? Mindful Eating: Practice mindful eating techniques to become more attuned to your body's hunger and fullness cues, helping you avoid overindulging in trigger foods. This is one we have been discussing particularly as the seasons change. Tap into what your body wants.

3.??? Substitution: Find healthier alternatives to your trigger foods that satisfy your cravings without causing negative effects.? For example, have an alternative ready.?

4.??? Portion Control: If you still want to enjoy trigger foods, practice portion control to prevent excessive consumption.? To make this easier, keep the rest in the freezer, give it away, or throw it away.? You can also buy things in smaller portions, i.e., almonds, pretzels, and chips.? Yes, it might cost a bit more but can help you to keep to a small amount.

5.??? Elimination: In some cases, completely avoiding certain trigger foods might be necessary, especially if you have allergies or sensitivities. Even with food sensitivities, we do sometimes succumb. If you are truly allergic to a trigger food, stay away and find a substitute.

6.??? Emotional Awareness: If trigger foods are connected to emotional eating, work on finding alternative ways to cope with emotions instead of turning to food. This is a biggie, and we work on going outside, walking, and doing something else with our hands.

7.??? Professional Help: If your relationship with trigger foods is causing significant distress or interfering with your health goals, consider seeking help from a registered dietitian, therapist, or healthcare professional.? Reach out to me via a DM. Let’s schedule a conversation.?

Don’t beat yourself up when you give in to your trigger foods. Let’s work on understanding your total relationship with food. We aim to see every client reach their ideal healthy weight and stay there easily and effortlessly.