by Matt Weik, BS, CSCS, CPT, CSN
Have you ever heard of intuitive eating? To be totally honest with you, I think for most people, this nutritional plan is going to end badly, but I understand it can work for some people who understand nutrition and what their body needs.
For most people, achieving and maintaining a healthy weight can be a struggle for life. Research tells us that of those who lose weight, only around one in five will be able to maintain this. Most people regain a third of the weight lost in the first year and the rest over the next three to five years.
This matters as most adults in the US are obese or overweight. It is a problem that we should address to protect our long-term health, which includes reducing the risk of heart and circulatory disease, high blood pressure, and type 2 diabetes.
There have been numerous diets, with many of them being fads, but the rates of obesity keep increasing. In recent years, the diet mentality has faced some criticism, along with the new movement towards mindfulness, body positivity, and self-care.
Hence, intuitive eating has gotten more attention. This approach focuses on breaking the cycle of constant dieting by reconnecting with the body’s natural signs of hunger, satisfaction, and fullness.
In this article, we will dive deeper into intuitive eating, what it is, the principles behind it, and the benefits you may experience.
I’m going to preface all of the information in this article and reiterate the fact that I (personally) don’t agree with this approach for a diet plan. Can it work? Sure. Do I think most people will simply convince themselves that they’re doing the right thing because it “feels right” at the time? Yup.
But let’s dive into it, and you can decide for yourself if you want to try it or if you’re on the other side of the fence and believe most people are going to fail.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
What is Intuitive Eating?
Intuitive eating is the exact opposite of what we consider traditional dieting. Instead of following rigid nutritional rules, this approach encourages individuals to trust their body’s natural hunger, fullness, and satisfaction signals when deciding what and how much to eat.
This eating philosophy, developed initially through extensive research and clinical observations, has been studied extensively.
Researchers have discovered its significant psychological benefits, including improved body image, reduced risk of disordered eating, and enhanced overall well-being.
At its core, intuitive eating aims to help people develop a peaceful relationship with food by learning to listen and respond to their body’s genuine nutritional needs.
Fundamental Principles of Intuitive Eating
Below are the fundamental principles of intuitive eating that you should be aware of if you want to give this approach a try:
Principle 1: Embrace Your Body
Love and accept your body as it is. Your genetic makeup defines your natural shape, just like shoe sizes differ. Stop being overly critical and start respecting your body. Everybody deserves dignity and kindness.
Principle 2: Food Freedom
Stop fighting with food. Give yourself permission to eat without guilt. Restricting certain foods only increases cravings and can lead to binge eating. Enjoy what you want without labeling foods as “good” or “bad.”
Principle 3: Challenge Negative Food Thoughts
Silence your inner food critic. Negative voices telling you that you’re failing or should follow strict diet rules are harmful. Learn to recognize and dismiss these thoughts, which stem from diet culture.
Principle 4: Listen to Your Body
Pay attention to your hunger and fullness signals. Pause during meals and check how you feel. Stop eating when you’re comfortably full, not when you’re stuffed or still hungry.
Principle 5: Move with Joy
Forget punishing exercise routines. Focus on movement that makes you feel good. Choose activities that energize and make you happy rather than viewing exercise as a punishment.
Principle 6: Emotional Wellness
Recognize that food cannot solve emotional problems. Find healthy ways to manage stress, anxiety, and other emotions. Eating will not fix underlying issues, so address them directly.
Principle 7: Fuel Your Body
Provide your body with adequate nutrition. Waiting too long between meals can trigger uncontrollable hunger and lead to overeating. Eat regularly to maintain energy and balance.
Principle 8: Enjoy Your Meals
Embrace the pleasure of eating. Create a pleasant environment and savor your food. Satisfaction comes from enjoying what you eat, not from restrictive dieting.
Principle 9: Reject Diet Culture
Let go of diet books and unrealistic food plans. These often create false hopes and make you feel like a failure. Proper health comes from listening to your body, not following trend diets.
Principle 10: Gentle Nutrition
Focus on overall health, not perfection. Your diet is about consistency, not individual meals. Remember, nutrition is just one aspect of well-being; progress matters more than strict rules.
Benefits of Intuitive Eating
Intuitive eating provides a comprehensive approach to wellness, offering significant mental and physical advantages.
1. Mental Benefits
A comprehensive 2019 study explored body acceptance through intuitive eating. Researchers discovered that participants who focused on physical hunger experienced improved body image. Interestingly, this positive correlation was most pronounced among individuals with lower body mass index (BMI).
The study, predominantly involving female participants (72%), highlighted the potential psychological advantages of mindful eating approaches.
2. Physical Benefits
Another 2019 research examined interoceptive sensitivity among 37 adults with anorexia nervosa and 39 individuals without eating disorders. The study revealed a significant connection between intuitive eating and enhanced bodily signal recognition.
Key findings suggested that while people with anorexia might struggle more with intuitive eating, practicing this approach could help them better understand their body’s natural signals. The research provides valuable insights into how mindful eating can support physical and psychological healing.
