Intuitive eating is an eating style that promotes a healthy attitude toward food and body image. Trusting diet books and so-called experts about what, when, and how to eat can lead you away from trusting your body and its intuition. To eat intuitively, you may need to relearn how to trust your body. To do that, you need to distinguish between physical and emotional hunger: Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability.
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This is the idea behind "Intuitive Eating," a concept and a book created 25 years ago by registered dietitians Elyse Resch and Evelyn Tribole , but is now experiencing a renaissance. Why now? People are getting sick of being told what to do," said Tribole, who has authored nine books on nutrition.
So forget the word "diet. But you also monitor your emotions and your thoughts because the cognitive distortions, the diet myths that are in our culture, can affect our eating. How does one learn -- or relearn -- how to become an intuitive eater?
By following 10 basic principles, say Tribole and Resch. Yet many people deny themselves foods that will "hit the spot. You will never -- ever -- get on a scale while eating intuitively, say Resch and Tribole. But she added science has shown that within two to five years, the weight comes back -- in spades. Resch cites a study of 2, twin pairs which found that twins who had dieted at least once were heavier later in life than their non-dieting twins.
Dieting can also lead to dangerous eating behaviors, such self-induced vomiting, binge eating and laxative abuse, she said. In fact, research shows disordered eating is on the rise: A study found that eating disorders doubled when measured in five year increments between and So intuitive eating is all about taking the focus off weight.
To combat this, Tribole suggests listing all the foods you reject or restrict, and then rank them from "scariest" -- what you think is worse for you or makes you gain weight -- to least "scary. By bringing out the "peace pipe" with that food, you end its power over you, she said. By learning to "honour" your hunger, they say, you can heal your relationship with food -- and learn to trust your body. Signs of hunger may vary from person to person. Some might feel a "subtle gnawing" in the throat or esophagus; other might get sleepy and lethargic; still others might get a headache; or have no signs at all until they begin to eat and overeat.
Those signs can flux when sleep deprived, traveling or stressed at work as well. To counter that, the intuitive eating philosophy recommends making meals "sacred time," as much as possible.
The idea, Tribole said, is to create a space free of distraction, including TVs, smartphones and other electronics. Eat sitting down.
In the middle of the meal, pause, and ask yourself how you feel -- any signs of fullness? In the middle of the meal, pause for bite two and do the same while checking for signs of fullness. At your last bite check in again and rate your fullness -- does it feel good, bad or neutral? She even has another tip: Try eating a meal with your non-dominant hand. Or shames you for the size and shape of your body?
If you have trouble, reach out to a trained nutritionist or counselor. Try reaching out to friends and family, taking a walkabout in nature, meditating, even reading or playing with a pet. You could also find a good counselor. Bodies come in all shapes and sizes.
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This is the idea behind "Intuitive Eating," a concept and a book created 25 years ago by registered dietitians Elyse Resch and Evelyn Tribole , but is now experiencing a renaissance. Why now? People are getting sick of being told what to do," said Tribole, who has authored nine books on nutrition. So forget the word "diet. But you also monitor your emotions and your thoughts because the cognitive distortions, the diet myths that are in our culture, can affect our eating.
What is 'intuitive eating'? The 'anti-diet' explained
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