nutritionist, physical trainer
“Intuitive eating requires understanding the characteristics and needs of the body. Unlike diets, it does not involve strict rules. What principles should be followed to establish a relationship with food?
The essence of intuitive eating
The beginning of the intuitive eating ideology dates back to the 1970s in the United States. This anti-diet approach emerged during the second wave of feminism. Against the background of the protests, the first self-help groups began to appear, where they taught new dietary rules that taught not to diet for the sake of social norms.
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The main takeaway from research and practice is that strict food restrictions don’t work in the long run: people still go off diets after a while and regain their weight. And so the idea of intuitive eating was born.
debunking the myths
Myth 1. This type of food is to eat what you want at any time and in any quantity.
The main message of intuitive nutrition is the restructuring of your thinking, establishing a relationship with your body, understanding the true causes of hunger and increased appetite. For example, the brain very often confuses thirst and hunger. Clinical studies have shown that 37% of people mistake thirst for hunger.
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Do a simple experiment: if you feel hungry again two or three hours after eating, drink a glass of warm water with herbs or lemon, and then notice the sensations. The sensation of thirst causes the brain to search for food that contains water or the necessary flavor for the receptors.
myth 2. Intuitive eating is the unconscious consumption of food.
It is important to make informed decisions while eating. Eating a burger in the middle of the night because you suddenly feel like it’s not intuitive eating. It is important to listen not to fleeting desires, but to analyze the consequences.
Eating fast food often leads to heaviness in the stomach, discomfort, and if you eat these foods before bedtime, this leads to lack of sleep, digestive problems, the risk of obesity and exacerbation of chronic diseases, since this is a serious load on the body. . And mindful eating isn’t just about junk food.
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For example, spinach contains a large amount of trace elements, but if you feel discomfort with frequent use, you should listen to your body. The fact is that the product contains oxalates, which can provoke an exacerbation of urolithiasis, so the reluctance to eat a leafy vegetable can be a protective signal from the body.
myth 3. Intuitive eating can help you lose weight fast.
It takes time to learn to listen to your body and change your relationship with food. So keep in mind that intuitive eating is about long-term change.
However, each person’s experience may be different. This means that the answer to the question of whether it is possible to lose weight with this type of diet depends on the characteristics of the person and their lifestyle, which they led before the transition to conscious eating.
myth 4. Intuitive eating is for everyone.
Please note that there are a number of limitations to Intuitive Eating. It is not suitable for people with eating disorders (anorexia, bulimia), since there may be problems in the correct perception of their sensations.
Patients with diseases of the gastrointestinal tract and exacerbations should also refuse this. Gastritis, dyskinesia of the gallbladder, irritable bowel syndrome, ileitis, Crohn’s disease are incompatible with intuitive eating.
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These conditions are associated with a disorder of the microbiota and the constancy of the environment, and fungal and dysbiotic processes are directly related to eating behavior: for example, cravings for sweets, salty foods, or a feeling of satiety.
With a decrease in immunity and the functioning of the thyroid gland, this type of diet will also not be entirely rational, since the probability of a lower protein intake is fraught with exacerbation of diseases.
Intuitive Eating Basics
1. Listen to your body: Learn to listen for hunger and satiety signals, and respond to them accordingly. At the same time, you should not blindly continue with the body. For example, if you are not hungry, but you know that you will have a long trip where you will not have access to food, then it is worth taking something with you.
2. Paying attention to the quality of food has a direct impact on health and general well-being. Choosing fresh, natural and nutrient-rich foods helps strengthen the immune system and improves digestion.
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Avoid foods high in sugar, artificial additives, and colors, as these can cause energy spikes that make you feel tired. According to the study, eating foods high in fat and sugar also impairs memory.
3. You need to separate your emotional state from food addictions. It is in a state of stress, lack of sleep and lack of energy that we begin to eat a lot of sweet and junk food in order to quickly increase the level of hormones and neurotransmitters of joy and relaxation. A healthy body does not require additional reinforcements in the form of sweets, a large amount of salt and flour products.
Also read:
5 unhealthy foods that almost everyone has in their kitchen. better get rid of them
4. Do not forget about sports and an active lifestyle. You can also use your intuition to choose activities. Yoga, Pilates, running, dancing – find what you like.
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5. Each person is unique and their nutritional needs may vary. Therefore, before switching to intuitive eating, you should contact a nutritionist or other specialist who will assess your condition, help you overcome psychological barriers, assess the readiness of the body (check the absence of pronounced problems with the gastrointestinal tract, eating behaviour, mental state and chronic diseases).
Learning to care for and listen to your body will improve your quality of life, reduce your risk of developing a variety of diseases, and help you develop a healthy relationship with food.
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