The Dirty Dozen

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This report defines Obsessive Compulsive Eating as the problem many dieters are having due to reading too much conflicting and false dieting advice.

Text of The Dirty Dozen

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2. The DIRTY DOZEN12 of the strangest and most destructive Obsessive Compulsive Eating Habits Ive ever encountered and how to avoid them.(While still losing weight) 2 3. INTRODUCTION When I sold my first copy of Eat Stop Eat back in Augustof 2007, I knew I was going to get a lot of emails, and sure enough I was right.I received all sorts of amazing emails from people all over the world. For the firstcouple months most of these emails were questions about the Eat Stop Eat Lifestyle,or people telling me amazing stories about how much weight they were losing.Then a really weird thing started happening. People started emailing me to thankme for helping them get rid of their eating guilt.It turns out that many people were having a horrible time sticking with all of thecurrent popular culture/fitness magazine rules of healthy eating. Im sure youveheard most of these rules; like eat multiple small meals every day, or always eatprotein with every meal, these sorts of things.These rules were making people feel like they were constantly failing or messing up,and because of this they felt guilty that they were somehow lacking willpower orthat there was actually something wrong with them.I would read stories about how people were trying their best to eat healthy butwould eventually slip up. People would write things like I used to think somethingwas wrong with me, now I realize that there was something wrong with the rules I wastrying to follow.After reading dozens of emails like this I began to realize that there was a major flawin todays way of thinking about nutrition that I had totally overlooked when I first 3 4. wrote Eat Stop Eat all of these ridiculous rules could very easily lead to obsessivecompulsive eating (OCE).And this is the problem with these rules They under-deliver on their weight losspromises. And to make matters eve worse, they are typically reinforced with scaretactics and stories about how if you DONT follow these rules bad things will happento your health. So you feel like you have no choice but to keep using them and followthem even more strictly. You would never assume the rules could be wrong (after allthey ARE rules) so the obvious answer is that you simply didnt try hard enough.Thinking back to my time when I used to work in the supplement industry, I canremember people (including myself) taking nutrition advice to the extreme. And itwasnt just the weight loss rules, it was the rules of gaining muscle too.Some of the most dramatic examples of Obsessive Compulsive Eating (OCE) camefrom my friends and me back in our bodybuilding days. In fact, I believe that thebizarre eating habits endorsed by bodybuilders and fitness competitors are whatdrives the recommendations on healthy eating and weight loss in todays popularfitness and nutrition culture.Being in the heart of the bodybuilding supplement industry (I used to work inResearch and Development), I could see that a healthy eating or weight loss trendusually hit the mainstream about 5 years AFTER it hit the bodybuilding and fitnessindustry.I was shocked to realize that such a small, obscure group of people could be drivingthe trends in the entire food and healthy eating industry but they really were.I guess as long as you have 6-pack abs and some muscle people will listen to you nomatter how ridiculous and far-fetched your ideas about food and nutrition might be.4 5. So the average person is left with nutrition advice that is the semi-watered downversion of what was popular in the bodybuilding and fitness industry 5 years ago.The unfortunate part of all of this is that what works for a bodybuilder most likelydoes no work for the average person for two reasons.1) Bodybuilders live a lifestyle in that involves rotating between being off season(overweight) and on season (dangerously lean)2) The majority of bodybuilders or fitness athletes will never admit that ANY of theirresults are coming from the abuse of illegal performance enhancing drugs.No wonder people are so messed up over food and how to eat healthy. All of theserealizations are what drove me to write Eat Stop Eat and clear up all of thisnonsense and confusion about dieting and nutrition. And let me tell you Ive seenpeople take all of this to the extreme.This report is an example of what I call the DIRTY DOZEN. These are 12 major popculture rules of supposed healthy eating, and how they can lead to dramaticexamples of obsessive compulsive eating.5 6. THE DIRTY DOZEN Im sure if I asked you right now to guess at the 12 most common rules ofhealthy eating you could probably name a version of at least 6 of them right away. Ican also guarantee you that none of them are in my nutrition philosophy.If you go to your nearest magazine stand I guarantee youll find these rules in anycurrent fitness magazine. A quick surf of the fitness and nutrition info sites onthe world wide web will provide you elaborate details about each of these rules. Youcan find a version of these rules written just about anywhere you look.In reality these are just unscientific recommendations and not really rules at all, infact they are more accurately called FACTOIDS. Im sure youre asking yourself rightnow What is a factoidwell, let me tell you. factoid (fktoid) noun 1. A piece of unverified or inaccurate information that is presented in the press as factual, often as part of a publicity effort, and that is then accepted as true because of frequent repetition: "What one misses finally is what might have emerged beyond both facts and factoidsa profound definition of the Marilyn Monroe phenomenon" (Christopher Lehmann-Haupt).The key point here is that a factoid is UNVERIVIED and INACCURATE information.But you, me and most other people will eventually learn to accept a factoid as truthsimply because we are being exposed to it over and over again. Ridiculous isnt it?! 6 7. I believe its the current factoid phenomena in nutrition thats leading to the downright bizarre relationships people have with food.Here is the major problem with these rules On their own they are absolutelyharmless, however when they become the center of an obsessive style of eating,they can make your life extremely difficult putting stress on your relationships andeven your career.Typically people begin following these rules in their quest to lose weight. However,most of these rules do very little to actually promote weight loss. Since it is believedthat following these rules should ALWAYS cause weight loss, you have no choice butto assume the rule itself is correct and therefore YOU are doing somethingincorrectly.So you decide to be even more disciplined and really buckle down. You startfollowing the rules with extreme precision, but you still dont get the results you areafter. This ultimately leads to blaming yourself for doing it wrong followed by aneven more obsessive approach to following the supposed rules.Before you know it you are weighing your food, counting calories, avoiding socialfunctions, keeping a food diary, keeping lists of good and bad foods and spending allof your time thinking and obsessing about what you are going to eat next.It is a destructive cycle that is caused by putting too much faith in the magic behindfood, and one that creates a life imprisoned by food rules.Im not saying that following a very regimented style of eating cant cause weightloss (it can), Im simply saying its not the ONLY way, and is definitely not theEASIEST way. 7 8. So without further delay I give you the DIRTY DOZEN most common nutritionfactoids and how they can lead to Obsessive Compulsive Eating.The DIRTY DOZEN Obsessive Compulsive Eating Habits. 1. Eating multiple small meals every day even if it doesnt fit your schedule 2. Drinking Green Tea to help burn fat 3. Drinking 8-10 glasses of water every day 4. pre, during, and post workout nutrition 5. Overeating healthy foods 6. Allow yourself a cheat meal once a week 7. Eating To Maintain Muscle Mass 8. Avoiding entire food groups 9. Making Your Nutrition Habits The Most Important Factor In Your Day 10. Keeping a Food Diary 11. Obsessing Over Nutrient Timing 12. Letting Your Diet Define You 8 9. 1Eating multiple small meals every dayThis is pretty self-explanatory. The basic theory behind this rule is that youTheory:can supposedly lose fat and control feelings of hunger and energy by eatingmultiple small meals throughout the day instead of two or three larger meals.The general idea is that eating multiple times per day is somehow superior toeating only a couple large meals throughout the day.I knew many bodybuilders who would take this to the extreme and turn thisCase Report:into a hardcore case of OCE. After all, if 6 meals during the day is good, whynot a few more at night too!Starting at 6 AM they would eat every 3 hours. They would eat 6 times duringthe day, then wake up three times per night to drink a protein shake so theycould stay anabolic and maintain their metabolism.They used to mix a giant protein shake and put it in a bar fridge they keptnext to their bed like a bedside table, and every three hours their alarmwould go off and they would take a few chugs of this protein shake and goback to sleep.This is OCE at its worst. 9 10. Your ability to lose body fat is directly related to how much you eat, but notThe Reality:when you eat it. There is no need to feel guilt or anxiety over how man timesper day you eat. You should ALWAYS eat in the way that is most comfortablefor you, while allowing you to limit the amount of calories you eat.When it comes to controlling our hunger, research by Brian Wansink hasshown us that hunger is rarely the driving factor behind our choice to eat, soscheduling meals to avoid hunger doesnt really seem all that effective forhunger either.There is nothing wrong with eating multiple small meals each day IF (andonly if) it fits into your schedule and makes your life easier. However, if youare rearranging your daily events just to fit in al