Diet trends like keto, intermittent fasting, and paleo are common in our society. Our society also tends to have preoccupations with food, calories, and weight. But at what point do these diets and preoccupations become problematic?
Disordered eating is located on a continuum between “normal” healthy eating and an eating disorder. It may include symptoms and behaviours of eating disorders, but at a reduced frequency or lower level of severity. It may also include restrictive eating, compulsive eating, or irregular/inflexible patterns of eating. It is important to note that any diet or certain pattern of eating without medical reason would verge towards disordered eating.
Signs and symptoms of disordered eating may include, but are not limited to:
- Binge eating
- Skipping means, fasting, or avoiding certain foods without a medical reason
- Chronic weight fluctuations
- Strict rituals or routines around food and/or exercise
- Cutting food into smaller pieces, slowing pace of eating, or engaging in any other behaviours that “trick” yourself into feeling fuller from less food
- Feelings of guilt/shame or a sense of loss of control around your eating behaviours
- Anxiety or preoccupation associated with specific foods, weight, and/or body image
- Self-induced vomiting
- Misuse of laxatives, diuretic, or diet pills
Poor stress management, food insecurity, chronic dieting, minority status, and pre-existing mental health symptoms are common risk factors for developing disordered eating. Anyone can develop disordered eating patterns; it is due to a combination of genetic, psychosocial, cultural, and environmental factors.
There are a number of possible negative consequences associated with disordered eating, such as obesity, diabetes, bone loss, anemia, gastrointestinal issues, electrolyte/fluid imbalance, heart rate/blood pressure issues, reduced sleep quality, poor mental health (e.g., anxiety, depression, suicidality, low self-esteem) and social isolation. Those who engage in disordered eating are at higher risk of developing an eating disorder.
To minimize disordered eating behaviours and subsequent harms, avoid extreme diets or “quick fixes” like diet pills if there is no medical cause. Consult with a registered dietitian about your eating behaviours. Engage in healthy coping strategies for managing stress and improving mental health (e.g., hobbies, time with friends/family, therapy, meditation, nature, etc.). Lastly, learn to avoid triggers associated with any disordered eating (e.g., weighing yourself frequently, negative self-talk about your weight or appearance, etc.).
