• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Paleo Leap
  • Recipes
    • Beef and Red Meat
    • Chicken and Poultry
    • Pork
    • Fish and Seafood
    • Eggs
    • Soups
    • Salads
    • Sides, Veggies and Appetizers
    • Sauces, Dips & Vinaigrettes
    • Drinks
    • Sweets and Snacks
    • Cooking Tips
  • Learn
  • Your Starting Point
    • Topic Index
    • Paleo 101
    • Paleo Meal Plan
    • Paleo Food List
    • Transitioning to Paleo
    • Am I Doing it Right? - Checklist
    • Mini-Course for Beginners
  • Popular Topics
    • Recipes for Beginners
    • Breakfast Ideas
    • Homemade Condiments
    • Legumes
    • Wheat & Gluten
    • Dairy
    • Nightshades
  • More
    • Compilations
    • Foods
menu icon
go to homepage
  • Recipes
  • Chicken
  • Pork
  • Snacks
  • Salads
  • Learn Paleo
  • Paleo Cooking Tips
  • Paleo Diet Foods
  • Paleo Recipe Compilations
  • Keto Diet Recipes
  • Paleo Beef and Red Meat Recipes
  • Paleo Drink Recipes
  • Paleo Egg Recipes
  • Paleo Fish and Seafood Recipes
  • Paleo Sauces and Dips
  • Paleo Sides, Veggies and Appetizers
  • Paleo Soup Recipes
  • Paleo Tips & Tricks
  • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Chicken
    • Pork
    • Snacks
    • Salads
    • Learn Paleo
    • Paleo Cooking Tips
    • Paleo Diet Foods
    • Paleo Recipe Compilations
    • Keto Diet Recipes
    • Paleo Beef and Red Meat Recipes
    • Paleo Drink Recipes
    • Paleo Egg Recipes
    • Paleo Fish and Seafood Recipes
    • Paleo Sauces and Dips
    • Paleo Sides, Veggies and Appetizers
    • Paleo Soup Recipes
    • Paleo Tips & Tricks
    • Paleo Topic Index
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ร—
    Home ยป Learn About Paleo & Keto Diets

    4 Problems that can Sabotage your Food Decisions

    Last Modified: Feb 14, 2023 by Paleo Leaper ยท This post may contain affiliate links ยท Leave a Comment

    Sharing is caring!

    • Facebook
    • Twitter
    • Reddit

    Why do we make food choices that donโ€™t align with our own goals? There are as many reasons as there are people who struggle to stick with their diets, but hereโ€™s a look at four very common problems that can undermine the best of intentions, and how you can stop them from sabotaging you.

    You probably already know some of these, or at least that you could have guessed. But thereโ€™s a difference between knowing something in a kind of subconscious way and really internalizing it to the point where you actually act on that knowledge. Plenty of people โ€œknowโ€ that shopping hungry is a bad idea, but keep doing it (and then regretting it) anyway. The real problem is how to โ€œknowโ€ something in a way that actually motivates behavior change.

    Sometimes, all it takes to get from โ€œknowingโ€ to really knowing is hearing something more than once. So even if some of these seem obvious, seeing them just one more time might still be helpful when it comes to making changes in the real world. So here are four things that can affect your ability to make healthy food decisions, and how to manage them so they don't throw you off track.

    1. Hunger

    When youโ€™re hungry, your brain is actually more responsive to pictures of food, especially high-calorie food. Hungry people buy more calories when they go grocery shopping. Youโ€™re more sensitive to sweet and salty tastes when youโ€™re hungry (translation: junk food tastes better).

    Itโ€™s not that people canโ€™t choose to eat broccoli or avoid the cheesecake when theyโ€™re hungry. Some people can do that, at least some of the time. But when youโ€™re hungry, you have to fight your own brain and appetite regulation systems to make it happen. Itโ€™s harder. Youโ€™re more likely to lose that particular battle.

    The solution: donโ€™t shop hungry. If youโ€™re going somewhere like a bar or a party where you know there will be junk food, donโ€™t go there hungry, either. Eat a snack first, or at least bring one with you.

    And that snack had better have some protein in it, because another huge factor in food decisions isโ€ฆ

    2. Protein Status

    In this study, women on a low-protein diet had a stronger brain response to food cues about savory foods (think hamburgers, pizza, mac

    paleo EggMuffinCupTray
    If eggs are your only protein source, eat at least three at a meal.

    and cheeseโ€ฆ). This study found the same response in a group of men and women. This study found that those brain responses translated into eating more food โ€“ specifically, 12% more calories, mostly from savory snacks. And this one goes over all the ways that protein status can affect hunger and cravings.

    This is especially relevant if you keep getting drawn to savory junk food like pizza, and not so much to the super-sweet stuff like candy. It could also be one reason why so many people have trouble stopping when they snack on savory roasted nut mixes: maybe they really just need more protein.

    The solution: eat at least one palm-sized amount of animal protein at every meal. Unless youโ€™re totally sedentary or have enormous hands relative to your body size, more is probably preferable. When you snack before heading off to the grocery store, have a snack with some protein in it.

    3. Fatigue and Decision Fatigue

    Just like hunger, sleep deprivation makes your brain more sensitive to pictures of high-calorie foods, and reduces brain activity in areas responsible for deliberate cognitive control of food intake. Sleep deprivation reduces impulse control, and teenagers under experimental conditions of sleep deprivation eat more refined carbs, especially desserts and sweets.

    Then thereโ€™s decision fatigue: most people can only make so many choices before they start making bad ones. The human brain gets tired after a long day of making choices, and tends to start leaning towards whichever option feels easiest (โ€œJust eat the cake so you donโ€™t have to have a confrontation with Grandma again about why she made it just for you and why wonโ€™t you eat it and donโ€™t you love her enough?โ€).

    Again, some people do make healthy food decisions when theyโ€™re tired, especially if theyโ€™re in the habit of choosing healthy food and the choice is almost automatic. But itโ€™s harder to do.

    The solution: sleep enough, or at least take a nap before making important food decisions or going shopping. And if youโ€™re feeling really wrung-out and exhausted, take some time to unwind and relax before hitting the grocery store. Donโ€™t shop while youโ€™re stressed out over another decision. If eating well is important to you, conserve enough decision-making power to make food choices consistent with your goals.

    4. Feeling Fat

    One of the big names in the psychology of self-control, Roy Baumeister, published a paper exploring the relationship between a highly critical self-image and binge eating. In a nutshell, people with a strong tendency to criticize themselves for being ugly/fat are motivated to avoid thinking about themselves in the abstract, because itโ€™s so unpleasant to be constantly thinking about how fat and gross they feel all the time. So they focus more on the immediate moment and less on themselves. But this has an unintentional side effect: it turns off the cognitive processes they need to resist tempting foods, and makes the dieters more susceptible to losing control.

    Studies on chocolate have shown that feelings of guilt over eating the chocolate are associated with higher levels of craving. This might be more familiar as the โ€œIโ€™m already fat and a failure so I might as well at least eat this chocolate to make myself feel betterโ€ response.

    The solution: thereโ€™s no one easy solution to this, because feelings don't come and go on command (don't we all wish!). This study found that improving self-image helped women regulate their eating behavior more effectively, but thatโ€™s a long process.

    Food

    What you can do is not make food choices when youโ€™re feeling particularly bad about yourself. Alternately, make a personal rule now that that if your feelings about your own body are making you want to dive straight into the Nutella, youโ€™ll just eat Paleo for the rest of the day and then tomorrow you can comfort-eat whatever you want. Chances are good that tomorrow, the Nutella won't look nearly as compelling.

    โ€ฆAnd Yes, there are More

    Of course, there are other reasons why people make food decisions they regret. For example, drinking is a great way to remove all kinds of inhibitions, including inhibitions about food. Negative emotional states in general increase cravings as a coping mechanism: your brain wants to feel better and sugar does actually provide that, at least in the short term. โ€œFeeling fatโ€ is in the list above, but all kinds of negative emotions will do the trick. (If you want to read more about this, try here).

    But above are four very common ones to start off with - just addressing those can be a big help in avoiding food decisions that you regret later.

    More Learn About Paleo & Keto Diets

    • closeup of a white bowl filled with Garlic & Roasted Onion Salsa
      Garlic & Roasted Onion Salsa
    • plate filled with blackened tilapia and sliced lemon
      Blackened Tilapia
    • Crab Stuffed Salmon served on a cutting board
      Crab Stuffed Salmon
    • 17 paleo bars & bites to snack on featured
      17 Paleo Bars & Bites To Snack On

    Sharing is caring!

    • Facebook
    • Twitter
    • Reddit

    Filed Under: Learn About Paleo & Keto Diets

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    paleo leap square logo

    Hi, I'm Rick! Paleo Leap is the oldest and biggest resource online, covering everything about the paleo diet. We have over 1500 recipes categorized and plenty of meal plans for you to try.

    More about me โ†’

    Popular

    • Bacon-Wrapped Salmon Featured
      Bacon-Wrapped Salmon Recipe
    • Almond Milk Custard
      Almond Milk Custard Recipe
    • Flourless Banana Pancakes Featured
      Flourless Banana Pancakes Recipe
    • Turban Squash Soup Featured
      Turban Squash Soup Recipe

    Recent Recipes:

    • closeup of a glass of Almond banana cinnamon smoothie on a wood table
      Almond Banana Cinnamon Smoothie
    • glass of Peach and chocolate green smoothie on a wood table with peaches in the background
      Peach and Chocolate Green Smoothie
    • closeup of two glasses of cinnamon and Coconut vanilla milkshake
      Coconut Vanilla Milkshake
    • Pumpkin smoothie in a glass on a wood table with cinnamon sticks in the background
      Pumpkin Smoothie

    Footer

    โ†‘ back to top

    About

    • Privacy Policy
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate, I earn from qualifying purchases.

    For your information only. The statements on this website are merely opinions. Paleo Leap does not provide medical or nutritional advice, treatment, or diagnosis. Read the full disclaimer.

    Copyright ยฉ 2023 Paleo Leap