The Freedom of Restraint: Why Eating Healthy Isn’t Restrictive
From Restriction to Restraint
When I meet new friends, they quickly notice that I eat differently than most people in our society. As I share about ketogenic and Gut and Psychology Syndrome (GAPS) style protocols I typically follow, they inevitably ask, “Don’t you find that restrictive?” My answer is always, “Not at all.”
Yes, I do restrict many “foods” (i.e., the highly processed items found in the middle aisles of the grocery store). However, these industrial "foods" were never meant to be part of the human diet in the first place. Restriction often gets a bad reputation, but the truth is that not all restrictions are harmful. In fact, some are vital to health and wellbeing.
Why Restriction Has a Negative Connotation
The concept of restriction has a deeply ingrained negative connotation in our society. One reason for this may be its association with eating disorders, where restriction is tied to harmful, obsessive behaviors. Another reason lies in the dominant culture of overconsumption. Western society, particularly in the United States, encourages a “more is better” mindset. The idea of cutting back or saying “no” often clashes with societal values centered on indulgence and instant gratification.
From marketing campaigns that promote super-sized portions to the glorification of all-you-can-eat buffets, we are immersed in a culture that resists boundaries. This extends beyond food and into other areas of life, like material consumption and time management. The word “restriction” feels incompatible in a world that equates abundance with happiness.
But what if restriction wasn’t about denial? What if it was about intentionality, about choosing what nourishes your body and mind while letting go of what doesn’t? This is why I’ve shifted from the term “restriction” to “restraint.”
Restraint: A Healthier Perspective
In a world flooded with highly processed, nutritionally void foods, restraint is essential. It’s not about deprivation; it’s about discernment. Restraint empowers us to reclaim control over our health and prioritize real whole foods that align with how our bodies were designed to function.
Think about it: ancestrally consistent diets—those rooted in the natural foods our ancestors consumed for generations—weren’t focused on limitation. They were about abundance in nutrient-dense, real foods. When you base your meals on foods like juicy steaks, wild-caught fish, roasted chicken, duck, fermented vegetables like kimchi and kraut, and roasted non-starchy vegetables, it doesn’t feel restrictive. Add in delicious recipes like Keto Pumpkin Pie, Keto Clam Chowder, Paleo Carrot Cake, Carrot Curry Soup, and Lemon Sesame Wild-Caught Tuna, and the idea of “missing out” fades away.
The Role of Restraint in Healing
For many of my clients, restraint is a temporary but necessary phase. Chronic illnesses, gut dysbiosis, and autoimmune conditions often demand significant dietary changes. Restraint plays a crucial role in reducing inflammation, improving digestion, and allowing the body to heal.
Some individuals need to practice restraint for several months; others may need it for years. The duration depends on the condition being addressed and how quickly the body responds to dietary changes. For example, protocols like GAPS or ketogenic diets often require strict adherence to eliminate inflammatory triggers. The goal, however, is always the same: symptom resolution. Once symptoms improve, we begin the process of reintroducing foods as tolerated, moving toward greater dietary flexibility.
The Difference Between Restriction and Restraint
While “restriction” can feel punitive, “restraint” carries an air of intention and empowerment. Restriction often feels externally imposed, a set of rules that must be followed regardless of personal agency. Restraint, on the other hand, comes from within. It’s a choice made with clarity and purpose. By practicing restraint, you are saying, “I choose health over convenience. I choose vitality over short-term gratification.”
Building a Life Around Restraint
Practicing restraint is about more than food. It’s a mindset shift that can permeate all aspects of life. Just as restraint helps us navigate a toxic food environment, it can also help us set boundaries in relationships, manage time effectively, reduce household toxins, declutter our lives from excessive material goods and reduce unnecessary stress. When we focus on what truly matters and let go of what doesn’t, life feels more abundant, not less. As you start practicing restraint from the things in your life that don’t serve you, make sure you carve out time to reflect on what you want more of in your life.
In the context of food, this abundance looks like vibrant health, reduced symptoms, and the joy of savoring delicious, nourishing meals. It also includes the freedom to eventually reintroduce foods as the body heals, expanding dietary choices while maintaining balance.
Restraint in Action: Practical Tips
If you’re considering a shift from processed foods to a more intentional, nutrient-dense way of eating, here are some practical tips to help you embrace restraint without feeling deprived:
Focus on What You Can Have: Build your meals around whole, nutrient-dense foods you enjoy. Experiment with new recipes and foods your body responds well to.
Plan Ahead: Set yourself up for success by meal planning, batch cooking, and keeping healthy snacks on hand.
Take It One Step at a Time: If the idea of eliminating processed foods feels overwhelming, start small. Swap out one or two processed items for whole-food alternatives each week.
Celebrate Wins: Every time you choose restraint over indulgence, celebrate it as a step toward better health.
Seek Support: Working with a practitioner or joining a community of like-minded individuals can provide accountability and encouragement.
Restraint as Freedom
Ultimately, restraint isn’t about sacrifice; it’s about freedom—freedom from chronic disease, freedom from the rollercoaster of sugar highs and crashes, and freedom to live a life aligned with your health goals. By reframing the way we think about food and focusing on abundance rather than scarcity, we can create a sustainable path to wellness.
So the next time someone asks me, “Don’t you find that restrictive?” my answer will remain the same: “Not at all.”