What is Intuitive Eating:10 Important Principles

What is Intuitive eating? It is the idea of eating foods intuitively. As we all know, many diseases in today’s world are due to bad eating habits, eating disorders, and binge eating. You need to stop eating unhealthy food.

Intuitive eating refers to the eat healthy and traditional food and following the diet culture. When you eat intuitively, it helps to maintain your BMI1, self-esteem, and mental health and helps in losing weight. It helps in maintaining psychological health. There are many food choices in intuitive eating.

It is mindful eating. You have to reject a diet culture that makes your body weak. You have to change your eating style for that. You can take the help of a registered dietitian. This food will give you enough calories.

What Is Intuitive Eating

Intuitive eating is a non-dieting approach in which you must change your eating styles and eat healthy food. Certain foods are rich in vitamins, proteins, macronutrients, and micronutrients.

Intuitive eating enhances body image and body positivity. It also helps to lose weight. You have to choose foods that have a beneficial impact on your body size. In 1973, Green mountain was founded by Thelma Wayler, a non-diet community for long-term health benefits.

According to some scientific references, people have to eat when they get honoring hunger cues, and you also get some cues for fullness, so don’t get off limits because it is your own body, and you have to take care of it.

How To Eat Intuitively

Intuitive eating encourages a person to remain healthy. It helps you maintain a positive body image, build healthy relationships, follow wellness tips, do workouts to burn calories, lose weight, and feel satisfied.

The intuitive eating book has some guidelines to follow if you want to start intuitive eating.

  1. Focus on your eating habits, and avoid disordered eating. Unhealthy food tastes better than healthy food, but you will gain weight after eating it. So, eat food which is good for your health conditions.
  2. Pay attention to whether you eat due to physical hunger or negative emotions.
  3. Train your mind to avoid emotional hunger, uncontrollable cravings, and emotional eating.
  4. Listen to the internal cues like hunger cues and fullness cues. It means to eat only when your body is hungry and not eat when you feel you are full.
  5. Do not label foods like this food as good or bad.

10 Principles Of Intuitive Eating

There are ten principles of intuitive eating. You have to start your intuitive eating journey as soon as possible because there are many long-term health benefits of intuitive eating. After some time of eating experience, you will enjoy eating the intuitive food.

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Photo by Louis Hansel on Unsplash

1. Reject The Diet Mentality

Diet 2mentality refers to a condition when a person selects foods by their internal wisdom despite considering the factors like hunger and body needs. This type of food only increases the person’s weight.

The person has to choose food according to the diet books because it will make you healthier and helps in weight loss

2. Honor Your Hunger Signals

Overeating eating increases the number of carbohydrates and fats in your body. So you have to take care that you only have to eat food when you feel hunger signals. Sometimes you have one meal even if you do not feel hungry, so you must avoid that.

3. Make Peace With Food

Food is neither your friend nor enemy. Some people do not like some foods, so they do not eat them, but that is wrong; you should only avoid some food when you have an allergy or intolerance.

Sometimes you like some foods so much that you overeat due to cravings. You must avoid both conditions.

4. Challenge The Food Police

You have to protest against the food police mindset, which means some people label food like this as good or bad, so you have to challenge those mindsets and encourage them to eat every food.

5. Discover The Satisfaction Factor

You have to eat your food in a happy environment which gives you the satisfaction of eating. You should eat the food of your choice in a pleasant environment with your family and friends.

6. Feel Your Fullness

Do not overeat even when the food is so tasty. You must notify the cues that you have overcome your hunger and stop eating.

7. Cope With Your Emotions With Kindness

Some people eat when the situation is uncontrollable and challenging. This is like unconditional permission given to yourself that you can eat when you are sad, or the situation is challenging.

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Photo by Travis Yewell on Unsplash

In those situations, you can follow your hobbies, go for a walk, and talk to your friends but avoid eating in that situations.

8. Respect Your Body

In your journey, you have some expectations from your body. You have created a genetic blueprint of your body in your mind, like how it looks.

But due to that, you start eating the food which fulfills your expectations, but you have to respect your body and eat all types of food which give your body energy and fulfill all its requirements.

9. Movement- Feel The Difference

You have to feel good, and you are doing everything for it. Some people want to lose weight, so they start following a diet. You can also go for exercise, jogging, walking, and dance or aerobics 3classes.

10. Honor Your Health- Gentle Nutrition

You have to eat food that keeps you healthy and provides all the required nutrition to your body. Healthy food helps you in weight loss.

Final Note

Intuitive eating says that eat food when you feel hungry and stop when you are full. You have to recognize the body’s requirements and provide it with the nutrient as per its need.

Intuitive eating helps you to stay healthy, physically and mentally fit, and lose weight. There are 10 principles of it which you have to follow. Avoid unreasonable rules and excuses for eating food.

Eat food according to your choice, but it should be healthy and eaten only when the body needs it. To start intuitive eating, you can take help from dietitians, books, and doctors. They will help you with a diet plan which you can follow.

  1. Soeroto, Arto Yuwono, et al. “Effect of increased BMI and obesity on the outcome of COVID-19 adult patients: A systematic review and meta-analysis.” Diabetes & Metabolic Syndrome: Clinical Research & Reviews 14.6 (2020): 1897-1904. ↩︎
  2. Cena, Hellas, and Philip C. Calder. “Defining a healthy diet: evidence for the role of contemporary dietary patterns in health and disease.” Nutrients 12.2 (2020): 334. ↩︎
  3. Friedlander, Anne L., et al. “A two‐year program of aerobics and weight training enhances bone mineral density of young women.” Journal of Bone and Mineral Research 10.4 (2020): 574-585. ↩︎

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