In a conversation with gastroenterologist Dr Pal Manickam on his podcast recently, neurologist Dr Sid Warrier introduced the concept of the “earned diet.”
He explained that it is a way to reconnect with our evolutionary past, where obtaining food required physical effort. “No food is inherently good or bad, but context changes the impact, “ he states in the caption of his video.
According to Dr Warrier, our brains are wired to reward us with dopamine – a feel-good chemical – when we work for our food, just like how monkeys climb trees for fruits or a tiger has to hunt to be able to eat meat. But, if one eats packaged foods, or foods that require little to no effort to make, he says that it can trick the brain into thinking that those high calorie meals were earned, resulting in a dopamine hit and making us crave unhealthy foods more.
Deepa Nandy, sports nutritionist and diabetes educator, says, “The concept of the ‘earned diet’ can be linked to our evolutionary history where obtaining food required physical effort, whether it was hunting, gathering, or farming. This process likely caused our brains to release dopamine, a neurotransmitter associated with pleasure and reward, as a response to the successful acquisition of food.”
The idea of following the earned diet is that by putting effort into obtaining and preparing our food, our brains receive the appropriate signals that we’ve earned a reward, moderating our dopamine response and promoting healthier eating habits.
In modern times, Nandy agrees that this evolutionary mechanism can still influence how we perceive food rewards. The effort put into obtaining food (through preparation or cooking) may enhance the brain’s perception of reward, making the food more satisfying and potentially reducing the likelihood of overeating.
Influence of food preparation on brain’s perception of reward
Based on Dr Warrier’s suggestion, Nandy says that cooking your own meal can indeed stimulate the release of endorphins, which are neurotransmitters that act as natural painkillers and mood enhancers.
“By cooking you achieve a sense of accomplishment, which can trigger the release of endorphins and promote feelings of happiness and well-being,” she adds. Cooking can also be a social activity when done with family or friends. Positive social interactions can trigger the release of endorphins, she says, enhancing the overall enjoyment of the cooking experience.
Benefits of the earned diet approach
Nandy addresses that there are several benefits of following this approach to a diet. Some of them include:
*Enhanced nutritional quality: Individuals are more likely to use whole, nutritious ingredients when preparing their own meals, leading to a healthier diet.
*Portion control: Cooking at home allows for better control over portion sizes, reducing the risk of overeating.
*Mindful eating: The earned diet encourages a more mindful relationship with food, promoting satisfaction and appreciation for meals, which can aid in weight management.
*Reduced processed food consumption: By prioritising homemade meals, there’s a natural reduction in the consumption of processed foods, which are often high in sugars, fats, and empty calories.
Neurological and psychological mechanisms supporting healthier eating habits
“The act of earning food through effort engages both neurological and psychological mechanisms. Neurologically, the increased dopamine release in anticipation of eating food we’ve prepared ourselves reinforces positive eating behaviours,” Nandy reveals.
Psychologically, the sense of accomplishment from preparing a meal can boost self-esteem and promote a more positive relationship with food. This can lead to more deliberate, healthful food choices, she says, and a greater willingness to invest time and effort into meal preparation.
Furthermore, the earned diet can strengthen self-regulation skills by requiring planning and effort, which are key components in sustaining healthy eating habits over time.
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
