Content Warning: Contains content related to diet culture and disordered eating, if this is something you may find distressing please check out our other blogs.
In a world dominated by fad diets, calorie counting, and rigid meal plans, the concept of intuitive eating offers a refreshing perspective on nourishing our bodies. At its core, intuitive eating is not just a trend but a mindful approach to food that prioritises listening to your body’s signals rather than external rules.
Intuitive eating, also known as mindful or conscious eating, is a philosophy developed by dietitians Evelyn Tribole and Elyse Resch in the 1990s. Mindful eating encourages individuals to trust their bodies to guide their eating habits. This approach emphasises eating when hungry and stopping when full, rather than sticking to strict dietary rules or restrictions. Intuitive eating promotes the idea that all foods can fit into a balanced diet and encourages attunement to the body’s hunger and fullness cues.
The core principle of intuitive eating is based on the idea that we were all born with an innate ability to understand when and how much to eat. However, as we grow up, we encounter societal pressures, body image standards, and food insecurity that can override these internal cues, making eating stressful and problematic. Intuitive eating seeks to reconnect individuals with their body’s natural wisdom, helping them develop a healthier relationship with food and their bodies.
Now that we’ve covered what intuitive eating is, have you tried it out in your own life? Let’s chat about its benefits and common myths to get you started on your intuitive eating journey!
The Principles of Intuitive Eating
Promote a Healthy Relationship with Food
By eliminating guilt or anxiety associated with food choices, intuitive eating encourages a positive attitude towards eating and nutrition.
Improve Body Image
Intuitive eating shifts the focus from weight or appearance to overall well-being, leading to improved body acceptance and satisfaction.
Enhance Psychological Health
It can reduce stress around meal times, decrease binge eating episodes, and improve self-esteem by empowering individuals to make food choices based on internal cues rather than external pressures.
Misconceptions about intuitive eating
Despite its growing popularity, intuitive eating is often misunderstood. One common misconception is that it promotes overindulgence in unhealthy foods. In reality, intuitive eating encourages balanced eating where no food is off-limits but is consumed in moderation based on personal preferences and nutritional needs. Another myth is that it disregards nutrition altogether. Instead, intuitive eating emphasises the importance of nutrition but believes it should complement, not dictate, eating behaviours guided by internal cues.
Principles of Intuitive Eating
Rejecting the Diet Mentality
Letting go of the mindset that dieting or strict food rules are the only way to achieve health. The key is to tune in to what your body really craves and needs. Intuitive eating is all about ditching those diets and rigid food rules that just mess with your head, making you obsess over your weight and how you look. It’s about trusting your gut (literally!) and giving yourself the freedom to enjoy food without all the guilt and stress
Honouring Hunger
Hunger is a normal and essential function of being a human and what drives us to eat when we are hungry. Responding to the body’s signals of hunger by eating enough to satisfy without overeating. Have you ever had a busy day at work and not had enough time to eat, then when you get home you could eat anything in sight? This is your body’s reaction to calorie restriction. It is important to listen to these hunger cues as the food we consume fuels our bodies and gives us the energy to live our day to day lives.
Making Peace with Food
Let go of the idea that some foods are “good” and others are “bad.” Sure, some foods pack more nutrients than others, like a chicken salad wrap compared to a slice of pizza, but labelling foods as positive or negative can mess with your head. When you attach your self-worth to what you eat, it can lead to unhealthy bingeing and an all-or-nothing mindset.
For example, imagine you’ve had a long day and dinner’s done. You could go for a piece of chocolate or some ice cream to finish off. Instead of feeling guilty about it, remind yourself it’s okay to enjoy treats in moderation. By allowing yourself to enjoy your favourite foods without guilt, you’re less likely to feel the urge to binge later on.
Respecting Fullness
Ever had that feeling of being so stuffed you think you might burst? We’ve all been there! It’s probably because you overate. By tuning into your body and respecting when you’re full, you can avoid that uncomfortable stuffed feeling. Stay present while you eat, really savour each bite, and ask yourself, “Am I still hungry?” There is no need to clean your plate if you’re already full!
Discovering Satisfaction
The satisfaction factor is something that is often forgotten in a world obsessed with nutrition and restriction. Seeking out foods that satisfy both physical and emotional hunger is key to enjoying a healthy relationship with our body.
Eating should be something you look forward to and enjoy every time. Intuitive eating teaches us to really savour and appreciate our meals. It’s about discovering the pleasure and fulfilment in eating exactly what you’re in the mood for, whenever the craving strikes, and wherever you happen to be. It’s about breaking free from the guilt and rules that often come with food and allowing yourself the simple pleasure of nourishing your body in a way that feels good to you. So next time you sit down to eat take a moment to practice mindful eating: eat slowly, enjoy all the flavours, and textures and savour what you are eating in the present moment.
Mindful Eating Benefits
Research has shown that intuitive eating can have positive impacts on both physical and mental health. A 2015 study published in Appetite found that intuitive eating was associated with lower rigid control, lower psychological distress, higher psychological adjustment, and lower BMI compared to flexible dieting.
One of the most significant benefits of intuitive eating is the sense of peace it can bring to one’s relationship with food. As Jessica Jones, M.S., R.D., C.D.E., explains, by paying attention to what your body and mind are asking for, you will feel satisfied rather than deprived or hungry. This approach can also help individuals unpack impossible standards of modern wellness and decouple their weight from their sense of self-worth, as nutrition therapist Ayana Habtemariam M.S.W., R.D.N., L.D.N., discovered in her own journey with intuitive eating.
#1. Promote a Healthy Relationship with Food
By eliminating guilt or anxiety associated with food choices, intuitive eating encourages a positive attitude towards eating and nutrition.
#2. Improve Body Image
Intuitive eating shifts the focus from weight or appearance to overall well-being, leading to improved body acceptance and satisfaction.
#3. Enhance Psychological Health
It can reduce stress around meal times, decrease binge eating episodes, and improve self-esteem by empowering individuals to make food choices based on internal cues rather than external pressures.
Do you eat when you feel stressed or sad?
Understanding whether you’re eating to satisfy genuine physical hunger or to cope with emotions like stress, boredom, or sadness.
How to Start Intuitive Eating
It’s important to note that transitioning to intuitive eating can be challenging at first, especially for those who have been deeply entrenched in diet culture. It takes time and constant vigilance to unlearn messages about “good” and “bad” foods and to reconnect with your body’s internal cues. However, with practice and patience, many people find that intuitive eating leads to a more balanced and peaceful relationship with food and their bodies.
Redefining “Healthy Eating”
Letting go of reductive labels of “good” or “bad” and start seeing all food as providing nutrition, whether it’s for your mind, mood or body. You don’t have to stop eating things that bring you joy – once you understand that eating in rhythm with your body’s needs is the healthiest way to be and how different foods can contribute to overall health, you’ll be on your way to becoming an intuitive eater.
Learning to Understand Your Body’s Cues
Recognising hunger and fullness by tuning into subtle physical hunger cues (like stomach growling or low energy) or fullness (feeling satisfied or no longer hungry).
Differentiating Between Physical Hunger and Emotional Eating
Emotional eating is using food to feel better. Have you ever been sad and grabbed a block of chocolate? That’s because the sugar present in that block of sugar will give you a short-term sugar high which will give you a spike of dopamine which is your feel-good hormone but this is only short-term
Do you eat when you feel stressed or sad?
Understanding whether you’re eating to satisfy genuine physical hunger or to cope with emotions like stress, boredom, or sadness.
Common Misconceptions about Intuitive Eating
Misconceptions about intuitive eating
Myth: Intuitive eating leads to overindulgence
Reality: Intuitive eating actually leads to greater moderation and balance
Despite its growing popularity, intuitive eating is often misunderstood. One common misconception is that it promotes overindulgence in unhealthy foods. In reality, intuitive eating encourages balanced eating where no food is off-limits but is consumed in moderation based on personal preferences and nutritional needs. Another myth is that it disregards nutrition altogether. Instead, intuitive eating emphasises the importance of nutrition but believes it should complement, not dictate, eating behaviours guided by internal cues.
Myth: Intuitive eating is not compatible with diets
Reality: Intuitive eating can work alongside dietary restrictions based on allergies or preferences
One common misconception about intuitive eating is that it’s incompatible with dietary restrictions. However, intuitive eating can be practiced alongside necessary dietary restrictions due to medical conditions, allergies, or ethical beliefs. The key is to honour these restrictions while still applying the principles of intuitive eating to your overall approach to food and nutrition.
Myth: Intuitive eating is anti-nutrition
Reality: Intuitive eating takes a holistic view of health, going beyond physical nutrition
Another misconception is that intuitive eating is anti-health or anti-nutrition. In reality, intuitive eating takes a broader view of health, considering mental health as equally important as physical health. While the initial stages of intuitive eating might involve putting nutrition on the back burner to make peace with food, this is simply a step towards developing a more balanced and sustainable approach to nutrition in the long term.
Intuitive Eating and a Happier, Healthier Relationship
By tuning into your body’s needs rather than listening to external factors, intuitive eating promotes a harmonious relationship with food, nutrition, and your body. It encourages mindfulness during meals, enhances self-awareness, and promotes long-term sustainable eating habits. This approach allows you to enjoy food without guilt, nourish your body intuitively, and ultimately achieve a balanced and fulfilling lifestyle.
Final thoughts
Intuitive eating challenges the conventional diet culture by prioritising self-care, body respect and overall well-being. Embracing this approach requires patience and practice but can lead to profound positive changes in how we perceive and interact with food. By nurturing a deeper understanding of our body’s cues, intuitive eating paves the way towards a happier, healthier relationship with food, nutrition, and ourselves.
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