Regain Control Over Cravings: The '5 Blocks of Chocolate' Method Explained

Do you ever feel out of control when you have certain foods in the house, like chocolate? You might find yourself avoiding buying it altogether, but when you finally give in, you end up eating the whole block in one sitting. This is a common scenario for many, and it’s rooted in how we psychologically handle food restriction, the labels and way think about certain foods. The good news is that there’s a strategy to help you regain control: the '5 Blocks of Chocolate' method. Let’s dive into how it works and why it’s effective.

Why Restriction Backfires

Before we explore the method, it’s essential to understand why restricting certain foods can backfire. When you deny yourself a particular food, it often becomes more appealing. This is due to a psychological phenomenon known as the "forbidden fruit effect." Here’s how it works:

1. Increased Desire: The more you tell yourself you can’t have something, the more you want it. The food takes on a special, almost magical quality.

2. Overindulgence: When you finally allow yourself to have the restricted food, you’re likely to overeat. This happens because of the built-up desire and the scarcity mindset—believing you must consume it all now because you won't allow yourself to have it again soon.

3. Guilt and Shame: After overeating, you might feel guilty or ashamed, reinforcing negative emotions around food and fuelling a cycle of restriction and bingeing.

The '5 Blocks of Chocolate' Method

The '5 Blocks of Chocolate' method aims to break this cycle by removing the novelty and scarcity of the food. Here’s how you can implement it:

1. Buy 5 Blocks of Chocolate: Purchase five blocks of your favorite chocolate. This can seem counterintuitive, but it’s the first step in normalising the presence of the food in your home.

2. Always Keep 5 Blocks: Every time you finish a block, replace it so that you always have five blocks available. This creates a sense of abundance, signalling to your brain that chocolate is not a scarce resource and it is always available when you want it.

3. Normalise the Food: Over time, having chocolate readily available helps reduce its novelty. You’ll start to view it as just another food rather than a forbidden treat. It is also important to keep reminding yourself you can have it today, tomorrow and anytime you want, reinforcing it’s not going to suddenly disappear or become off limits again.

4. Practice Mindful Eating: Pair this method with mindful eating practices. Pay attention to your hunger and fullness cues, and savour the chocolate when you choose to eat it. This reinforces a healthy relationship with food.

5. Be Patient: Initially, you might find yourself eating a lot of chocolate. This is normal and part of the process. Over time, as your brain adjusts to the constant availability, you’ll find that you eat less of it and feel more in control.

Why It Works

The '5 Blocks of Chocolate' method works because it leverages psychological principles to alter your relationship with food:

• Abundance Mindset: By always having chocolate available, you shift from a scarcity mindset to one of abundance. This reduces the urgency to overeat.

• Reduced Novelty: Continuous availability diminishes the food’s novelty, making it less exciting and therefore less tempting. In the same way a new pair of shoes that you were once obsessed with eventually just become another pair in your wardrobe.

• Empowerment: You regain the power to decide when and how much you eat, rather than feeling controlled by cravings.

Applying This Method to Other Foods

The principles behind the '5 Blocks of Chocolate' method can be applied to other foods you struggle with. Whether it’s chips, cookies, or ice cream, the steps remain the same:

1. Buy an Abundant Supply: Purchase a seemingly unlimited amount of the food.

2. Maintain Stock: Always keep your supply at a constant level.

3. Normalize Its Presence: Allow the food to become a regular part of your environment.

4. Practice Mindful Eating: Stay attuned to your body’s hunger and fullness signals.

5. Trust the Process: Be patient with yourself as you adjust to this new way of thinking about food.

The '5 Blocks of Chocolate' method is a powerful tool for regaining control over your eating habits. By changing your mindset from scarcity to abundance, you can diminish the power certain foods have over you. Remember, the key is consistency and patience. Pair this strategy with balanced meals and mindful eating practices, and you’ll see a significant transformation in your relationship with food. Give it a try and embrace the freedom with food it brings!