What Is Intuitive Eating?
Intuitive eating is a flexible, evidence-based approach to eating that helps you honor your body's needs and signals. Developed by registered dietitian Evelyn Tribole and dietitian nutritionist Elyse Resch, intuitive eating focuses on helping you:
- Eat when you are hungry and stop when you are full
- Make food choices that feel good for your body
- Respect your body and its needs
- Find joy in eating
- Feel satisfied and balanced after meals
- Nurture a positive and body-positive mindset
With intuitive eating, there are no good or bad foods, and you don't need to follow any specific diet rules or restrictions. Instead, you learn to listen to your body and make food choices based on what feels good for you.
Intuitive eating is not a new concept, but it has gained popularity in recent years as a response to the growing number of people who are struggling with eating disorders, emotional eating, and body image concerns.
Here are the 10 principles of intuitive eating:
1. Reject the Diet Mentality: Let go of restrictive dieting and the pursuit of weight loss. Accept that a variety of body shapes and sizes are normal.
2. Honor Your Hunger: Eat when you are genuinely hungry, rather than waiting until you're famished. Honor your body's signals and give yourself permission to eat.
3. Make Peace with Food: Stop feeling guilty or ashamed about eating certain foods. Allow yourself to enjoy all types of foods without self-judgment.
4. Challenge the Food Police: Don't let outside influences, such as media or societal expectations, determine your food choices. Trust your own inner wisdom and let go of the need for external approval.
5. Discover the Satisfaction Factor: Eat slowly and mindfully, and engage your senses to appreciate the taste, texture, and smell of your food. Pay attention to the cues that tell you when you are satisfied.
6. Respect Your Fullness: Learn to recognize when you've had enough to eat. Honor and respect the natural feelings of fullness without feeling the need to finish everything on your plate.
7. Feel Your Emotions: Emotions can influence our relationship with food. Recognize your emotions and how they may be driving your eating habits. Deal with feelings, both positive and negative, without resorting to food.
8. Respect Your Body: Honor and treat your body with respect and care, regardless of its size or how you judge its appearance.
9. Exercise, Enjoy Movement: Move your body for the sake of enjoyment and well-being, rather than as a means to burn calories or change your appearance. Discover activities you love and make them a part of your life.
10. Nurture Health: Focus on nourishing your body with a balanced diet that reflects your individual needs. Practice self-care by getting enough sleep, managing stress, and seeking medical attention when needed.
By adopting these principles, intuitive eating can help you build a healthier relationship with food, improve your overall health and well-being, and rediscover the joy of enjoying food.