An R.D. walks you through it.
Once you are eating at least three meals per day , it’s time to purchase your trigger food. Start with the food that sounds most fun and exciting, and try to stick to one brand and flavor at a time, to reduce the chances of feeling overwhelmed. Some people find it helpful to keep larger quantities around because it reduces feelings of scarcity. If it feels overwhelming and or unsafe to buy large quantities of your trigger food, start small.
“Judging yourself just keeps you in the vicious cycle,” says Dr. Ross. “The number one thing I advise is not to judge yourself.” She recommends writing affirmations on Post-it notes, such as “I’m working on intuitive eating,” that you can read before, during, or after eating these foods—whatever works for you. Another possibility? “I’m doing what I can to make peace with my trigger foods.
If you are up to it, I recommend continuing to eat the trigger food on a regular basis—typically I recommend once a day, though this can vary from person to person—until you feel you are more at peace with it. This may mean being able to enjoy the food, stay mindful, and stop at a place of satisfaction rather than feeling sick. It can also mean saying no to the food when you aren’t in the mood for it, or forgetting the food is even there.Dr.
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