Actor Rakul Preet Singh was vacationing in Europe with actor-producer husband Jackie V. Bhagnani and delighted his subscribers with fragments from trips to London and Paris. Her Instagram is a foodie’s paradise with photos of truffle pizzas, mugs of hot chocolate topped with whipped cream, mouth-watering brownies and more. But don’t let her social media posts fool you, as Singh recently took to Instagram and shared a lengthy caption in which she was vulnerable and wrote about her struggles with food guilt.
Calling it a “challenge to live in the moment,” the actor’s post read, “This vacation was all about letting go… I’ve always struggled with letting go and savoring food without feeling guilty or constantly stressed about getting back on track. .. a lot of guilt over indulgence and the constant noise in my head… but I’m so happy I was able to let go this year! I could enjoy every dish, whether it was sugar or fried.”
Dekshaa Atwani, consultant clinical psychologist at Fortis Hospital, Mulund, explains what exactly food guilt is and calls it a ‘negative emotion’, says: “Eating guilt is often associated with shame or regret after eating a particular food, especially one that considered “unhealthy” indulgent’. It is closely related to society’s perception of diet, body image and nutrition.’ These emotions can arise when a person associates their self-esteem with their eating habits or when they have internalized rigid rules about “good and bad” food.
“Food should be a part of our day, but not the majority of our day,” says Dr Neeti Sharma, Head of Nutrition and Dietetics, Marengo Asia Hospitals, Faridabad, adding, “Eat a balanced diet. If you eat junk food, review your diet plan for the day and add a fruit plate, salad or soup to your diet.”
She also suggests that it’s important to be kind to yourself if you’ve overeaten or overeaten on high-calorie foods. To be more mindful when eating, keep a food diary. You can check your calorie intake as well as document the treats you’ve eaten.
If you, like Singh, are dealing with food guilt, Delhi-based counselor Archana Singhal says, “It’s important to acknowledge and accept your feelings rather than suppressing the guilt; recognize it as a natural emotional response. Be kind to yourself instead of judging your actions. It is also important to refrain from thinking about food as good or bad. All foods can have a place in a healthy diet if they are consumed in a balanced way. It’s also important to see it as nourishment and part of the enjoyment of life, rather than something that can be controlled.”
Rakul Preet Singh suggests self-examination. What steps should be taken?
- Accept your feelings.
- Validate your emotions as valid, even if you disagree with others’ views.
- By accepting yourself as you can help, reduce your need for validation from others.
- Privatize your own goals, values, and needs above external expectations. This allows you to feel secure in your choices without the need for others to validate them.
- Focus on your growth and appreciate your journey. Acknowledging your efforts can increase self-scrutiny from social media and others.
Consultant Archana Singhal’s inputs
Steps to change the way you think about food:
- Reframe your thoughts: Instead of thinking about food as a moral choice, focus on its nutritional value and how it makes you feel.
- Practice self-compassion: Realize that it’s okay to indulge once in a while as long as you balance things out. Be kind to yourself!
- Focus on Long-Term Health: Shift your perspective to prioritize your overall health over short-term diet choices.
- Mindful eating: Pay attention to your body’s feelings of hunger and fullness.
- The role of social media: People, consciously or unconsciously, seek external validation of their food choices and self-image. Constant comparisons can undermine self-esteem. Overcome this by instilling values, setting personal goals and reminding yourself that your worth is not determined by your appearance or diet. Develop self-awareness and celebrate personal progress without seeking approval.
Contributed by Dikshah Atwani, Consultant Clinical Psychologist, Fortis Hospital, Mumbai
