To heal people from the side effects of chronic dieting, Intuitive Eating was introduced. Increased rigidity regarding good and bad foods, reduction in trust of self with food, feelings about not deserving the food, and social withdrawal can be experienced by people following a strict diet.
When you feel hungry, you should eat and stop eating when you feel full is the main idea behind intuitive eating. Following strict diet plans can lead you away from trusting your own body.
What is Intuitive Eating:
Intuitive eating is a positive step toward your health and your relationship with food. It does not believe in diet plans, discipline, or willpower. Intuitive eating teaches us to work with our body and respect the signals it gives like hunger, fullness, satisfaction.
Intuitive Eating was introduced by two dieticians, Evelyn Tribole and Elyse Resch, in 1995. Intuitive eating is a healthy approach to wellness.
Tuning with your body signals, break the cycle of chronic dieting, and heal your relationship with food is all it does. It is a framework that helps us keep nutrition interventions behavior focused instead of rule focused.
We are born intuitive eaters. Babies eat until they feel full. And they eat again when feeling hungry. Babies someday overeat, and another day don’t eat at all. As we get older, restrictions related to food is created around us. These restrictions and rules about what to eat and what not to eat kill our inner intuitive eater.
As we get older, many restrictions were put on us like; We are forced to finish the food on the plate and push it away even if we feel hungry. We’re told to eat some food and limit others. We are also told that some bodies are more valued than others, and the way we eat can change our body appearance.
We were made to believe that certain things are good and bad for our health. That makes us feel doubtful every time we eat something. When we are told wrong things, it gets us away from using internal signals and starts listening to external signals about what and how to eat.
Intuitive eating is not a diet. It’s precisely the opposite of it. There are no counting calories and no making limits of what to eat and whatnot. It is not a meal plan or measuring your portions. Instead, it’s about re-learning how to eat outside your mentality.
To eat intuitively, you have to distinguish between physical and emotional hunger.
- Physical hunger: physical hunger is what we call the signals your body gives you to tell you to have nutrients. If you feel your stomach growling, tiredness, or irritability then you should eat something. Intuitive eating is based on physical hunger.
- Emotional hunger: Emotional needs drive emotional hunger. Depressio, isolation, and boredom are some of the enotuons that can cause you to crave unhealthy food. When you eat food, it can comfort you.
History of intuitive eating:
As we have seen, intuitive eating was introduced in 1995 by Evelyn Tribole and Elyse Resch. The main principle behind intuitive eating is that diets don’t always work and that lifestyle, mental health, and personal care are more important for the long-term balance of the body.
Intuitive eating has 10 principles:
(1) Diet Mentality:
Rejecting diet plans is the first step towards intuitive eating. The diet mentality is the idea that there is some food out there that will work for your body. Intuitive eating is an anti-diet. Sticking to your diet plan can cause too much pressure on your mind.
The diet plans and articles offer you the false hope of losing weight quickly and easily. This diet plan is related to weight loss that makes you feel unconscious about your body. These plans make you feel failure every time a new diet stop working.
Dieting is not sustainable. If your mind has thought of losing weight, then it will restrict you from being free while eating and rediscover intuitive eating.
Throw your diet plans and magazines away and stop following pages on Instagram that offer you diet plans. Instead, follow the accounts that share positive food and healthy messages.
(2) Make Peace With Food:
When you start dieting, you have to restrict some food from your life, making it more tempting. So, don’t fight your body when it tells you that you are hingry.
One condition of intuitive eating is to permit yourself to eat unconditionally. If you tell yourself not to eat certain things, it can lead you towards intense feelings or cravings for eating them. When you finally eat the food you are telling yourself not to eat, it can cause overeating and too much guilt.
Intuitive eating can remove the fear of food.
(3) Challenge The Food Police:
Any food is not good or bad on it’s own. And you are not praiseworthy if you eat Avocado or evil if you eat chocolate. Tell your thoughts no when it indicates that you’re right for eating the least calories and bad if you eat something having many calories.
The food police have housed deep in your mind, and it yells negative barbs, hopeless phrases, and guilt in you when you eat things that have calories.
(4) Feel Your Fullness:
Just as your body tells you when it’s hungry, it also gives you signals when it’s full. Listen when your stomach is giving you signals of fullness. When you are eating, pay attention to how the food tastes and how hungry or full you feel.
(5) Discover The Satisfaction Factor:
Our diet culture has ruined the pleasure of eating our favorite food. Make your eating experience enjoyable. Eat food that tastes delicious. When your food tastes good, it can make eating a pleasurable experience, and you may need less food to satisfy your need.
When you eat what you want, the pleasure you derive will be a powerful one to feel satisfied and content.
(6) Honor Your Feelings Without Using Food:
Emotional eating is an ineffective method for dealing with complicated emotions. Try to find ways of dealing with emotions that are seperate to food. Consider walking, doing meditation, writing a journal, or calling a friend to help you handle your emotions.
Food won’t fix any feelings but can comfort you for the short term. You eat when feeling emotional, and then it will lead you towards guilt in the long run. You have to find another thing to cope with your emotions.
(7) Respect Your Body:
Rather than disrespecting your body for being oversized and feel bad about it, feel confident in your natural blueprint. Don’t think anything is wrong with your body; recognize it as good and beautiful as it is. All bodies deserve elegance.
To feel fit and healthy one should do exercise daily. Don’t exercise to lose weight or with any other purpose. Exercise to feel energetic, strong, and alive.
It’s about finding that is sustainable and you enjoy. It has many benefits that even the healthiest eating plans don’t have. It can boost your mood, strengthen the heart and cardiovascular system.
(9) Honor Your Health:
What you eat should not only taste delicious but it should make you feel healthy and beautiful on the inside. Keep in mind that your food patterns are taking care of your health. Eating a snack, one meal cannot affect your health. It’s what you frequently eat that matters.
Being healthy doesn’t mean eating correctly. Analyze how particular food makes you feel, in addition to how tasty they are.
(10) Honor Your Hunger:
Keep your body biologically fed with adequate carbohydrates and proteins. If you don’t feed your body correctly, it will lead you to overeat.
Once you reach the level of too much hunger, your intention of conscious eating becomes irrelevant. Learning to honor the first biological signal sets the stage for rebuilding trust in yourself and food.
These Principles Work In Two Ways:
- By developing attunement to the physical sensations that arise from your body to achieve biological and psychological needs.
- By Removing the obstacles to attunement, which arise from the mind in form of rules, beliefs, and thoughts.
These Principles of Intuitive Eating Have Many Benefits:
- Healthier psychological attitudes
- Lower body mass index (BMI)
- Weight maintenance
- Higher self-esteem and well being.
- Better body image
- Improved metabolism
- Improved cholesterol level
- Increased satisfaction with life
How To Start Intuitive Eating:
Ask yourself if you are experiencing physical or emotional hunger. If it’s physical hunger, try to measure it between hunger and fullness.
Eat when you feel hungry and not starving, and stop when you feel full. Letting your internal cues of hunger and fullness guide your eating can lead to improved body image and quality of life.
Intuitive eating addresses the “eat what you want” mentality, but it doesn’t mean it doesn’t care about nutrition. It promotes healthy eating by involving more vegetables than ice cream.
But at the same time, diet doesn’t have to be perfect. It’s not anti-health but takes a broader view of physical health as well as mental health.
With intuitive eating, your body will go up, go down, or stay the same. None of these outcomes says anything about your success as an intuitive eater. A combination of intuitive eating and education on nutrition can work well.
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Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.