Let me guess—you’ve finally made the incredible (and terrifying) decision to stop restricting, and now you’re sitting there wondering, “What the fuck do I actually eat?” It feels like suddenly the entire world of food has opened up, but instead of freedom, there’s just this massive, overwhelming question mark hanging over every meal. I get it, Queen. I’ve been there, and I know how paralysing it can feel. But don’t worry—I’ve got you.
The truth is, when you’ve spent years restricting food or tightly controlling what you eat, suddenly having permission to eat whatever you want can feel scary as hell. Your brain is used to food rules, restriction, and deprivation. So when those rules go out the window, there’s bound to be confusion. But guess what? There’s no wrong way to do this.
Here’s the secret: There’s no one “right” thing to eat when you stop restricting. You’ve got to find what works for YOU. That’s the beauty of food freedom—it’s individual, flexible, and totally liberating.
So, let’s break it down, shall we? Here’s what the fuck you actually eat when you stop restricting:
1. Eat Whatever the Fuck You Want
No, seriously. Start with what you actually want. Not what you think you should want or what feels “safe,” but what you truly desire. Whether it’s a burger, pizza, a salad with extra dressing, or a giant bowl of ice cream—if that’s what you want, that’s what you should eat.
Stop second-guessing yourself and trust those cravings. It’s not a test. You’re not going to fail. You’re simply honouring what your body is telling you it needs at that moment. And if you’re thinking, “But I’ll just eat processed food all the time!”—don’t worry, that’s part of the process. Your body will eventually balance out and start craving a wider variety of foods, but first, you need to let go of the restriction mindset.
2. No Foods Are Off-Limits
We’ve been told our whole lives that certain foods are “bad” or “off-limits” because they’ll make us gain weight or because they’re “unhealthy.” Fuck. That. Shit.
When you stop restricting, there are no “bad” foods. Every food has its place and its purpose. Yes, even the foods you’ve been told you should never touch. Give yourself full permission to eat everything—whether it’s chocolate, bread, cheese, crisps, or doughnuts. Eat it with zero guilt, because your body deserves nourishment, not punishment.
3. Follow Your Hunger
If you’re wondering how much to eat, here’s a simple answer: however much your body is asking for. This isn’t about portion control or eating the “right” amount. This is about relearning how to trust your body’s hunger signals—something that restriction has messed up for years.
At first, you might feel like you’re eating a lot more than usual. That’s because your body has been deprived and is now trying to get what it needs. This is normal. Trust the process. Eventually, your hunger will balance out, and you’ll eat intuitively without even thinking about it.
4. Eat When You’re Not Hungry
Yep, you read that right. When you’ve been restricting for ages, your hunger cues might be a bit quiet because you’re not used to responding to them. Sometimes, you might not feel hunger at all, but that doesn’t mean your body doesn’t need fuel. Eating at regular intervals—even if you’re not feeling “hungry”—can help repair your metabolism and restore your body’s trust in you.
Think of it like this: You’ve been starving your body for years. It doesn’t trust you to feed it regularly anymore. By eating when you’re not necessarily hungry, you’re proving to your body that you’re going to take care of it consistently, no matter what.
5. Challenge Your “Safe Foods”
If you’ve been living with food rules, you probably have a list of “safe” foods you always turn to. These are the foods you feel you can eat without guilt. While those foods might be comfortable, sticking to them keeps you in a restrictive mindset.
It’s time to challenge those rules. Maybe your safe food is salad, and the thought of eating pasta scares the shit out of you. Or maybe you always avoid carbs and stick to protein because it feels “healthier.” Whatever your food rules are, challenge them by eating something that scares you. And yes, it will feel uncomfortable at first—but pushing through that discomfort is where true freedom lies.
6. Inspiration from Someone with Food Freedom
Now, if you’re sitting there thinking, “But seriously, what do people who don’t restrict actually eat?”—let’s clear that up.
If you genuinely have no fucking clue what to eat or what “normal” looks like, it can be helpful to get some inspiration from someone who already has a healthy, free relationship with food. (And this is key—they need to have a healthy, non-restrictive relationship with food, not someone still stuck in diet culture!)
Here’s an example of what a day of eating might look like for someone who’s fully in tune with their body:
- Breakfast: A couple of slices of toast with butter and peanut butter, or maybe eggs with avocado and some orange juice. They might also have a coffee with milk or a latte because why not?
- Lunch: A chicken sandwich with mayo and crisps on the side. Or maybe a big bowl of pasta with pesto and parmesan. A side of fruit if they fancy it, or maybe a chocolate bar if they want something sweet after.
- Afternoon Snack: A handful of biscuits or some crisps, maybe a piece of cake or a granola bar—whatever is available and appealing in that moment.
- Dinner: A homemade pizza with whatever toppings sound good, or maybe a big stir-fry with rice and veggies. They might follow it up with some ice cream or a glass of wine if the mood strikes.
- Evening Snack: Some popcorn while watching TV, or some chocolate because they felt like it.
Notice how nothing is planned out or calculated. They eat what they’re craving, what sounds good, and how much they feel like. There’s no obsessing over portion sizes or trying to make “healthy” swaps. It’s all about what feels good and following their body’s natural cravings.
7. Enjoy Your Food
When you’ve spent years restricting, food becomes something to fear. Now that you’re giving yourself permission to eat, it’s time to rediscover the joy in eating. Whether it’s the crunch of crisps, the sweetness of chocolate, or the creaminess of pasta—savour every bite. Eat slowly. Taste your food. Allow yourself to enjoy it without shame or guilt, because that’s what eating is supposed to feel like. Pure enjoyment.
Final Thoughts
So, what the fuck should you eat when you stop restricting? The short answer: anything and everything that your body craves. Stop overthinking it. Stop worrying about “good” vs. “bad” foods. Give yourself unconditional permission to eat, honour your hunger, and break those restrictive food rules one meal at a time.
You’re on the path to food freedom, Queen. It’s going to feel messy and chaotic at first, but trust me—it gets easier. Eventually, you’ll look back at these early days of eating whatever you want and laugh, knowing that you’ve finally made peace with food.
Remember: your body knows what it’s doing. All you have to do is listen.
