WHAT IS INTUITIVE EATING?
- Elif UYAR
- 24 Oca 2021
- 3 dakikada okunur
I have heard the phrase ‘intuitive eating’recently, it becomes popular in the media nowadays and it is my pleasure to inform you about it.
Intuitive Eating (IE) is an evidenced-based, mind-body health approach, comprised of 10 Principles and created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. It is coined in 1995 as the title of a book by these dietitians.
The idea is basically based on the principle of ‘diets don’t work’ and for the long-term health, people should listen to their own voice. IE is a type of nutrition that mind and body are in harmony.
First of all, if you want to eat intuitively, you need to be sure that you are fully recovered from any eating disorder and also you’d better get some help from someone professional. IE takes a slow-mental process so sometimes you can think that you are going to fail but don’t worry, staying determined is the best thing you can do.
I particularly indicate that IE is not a diet, it is a process that helps you to discover yourself, tells you the needs of your mind and body. If you have any intention of losing weight in a short-term, IE is not a good choice for you because the main purpose of IE is to give you a whole new perspective on eating.
When we think that, we are all unique from each other. This means that we are the truly experts of our body. Only we know what we think, feel or experience. Why would the way we eat be the same if we are so different?
Here are 10 principles of IE. I’m hoping that this is helpful for your attitude towards eating. If I have to speak for myself, IE is very inspiring to me and I will definitely try it.
10 Principles of Intuitive Eating
1. Reject the Diet Mentality
The media around you have a huge affect on you so that you can easily betray your principles. Don’t give up and close your ears to anyone who says how to look ideal. Losing weight quickly, of course, feels you better but also the failure makes everything worse, you can gain back all of the weight. Furthermore, diet mentality prevents us from being free to discover ourselves.
2. Honor Your Hunger
Don’t hesitate to respond your biological signals of hunger, keep your body fed with nutrients that your body needs. This principle provides the trust in yourself and in food.
3. Make Peace with Food
Stop fighting against food. Give yourself permission to eat, otherwise you have irresistible desire to eat to your forbidden foods. If you eat them, you will experience a permanent feeling of guilt that is of no use to you.
4. Challenge the Food Police
The food police in your head usually follows the rules that diet culture has created without being aware. Eating a piece of chocolate cake doesn’t make you a horrible person. The police station is housed deep in your psyche so chasing the food police out of your head is a critical step in IE.
5. Discover the Satisfaction Factor
If you know what the pleasure and satisfaction that can be found in the eating experience is, I can assure you that you also know what ‘enough’ means because one of the goals of healthy living is pleasure. By providing this experience for yourself, you find the right amount. Enough is as good as a feast, right?
6. Feel Your Fullness
Trust yourself, listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you are full.
7. Cope with Your Emotions with Kindness
Intuitive eating and emotional eating, these two concepts can easily be confused. Anxiety, fear, loneliness and anger are emotions that we all experience throughout life. Each has its own solution. Eating does not fix any of these feelings. It may comfort for a while but food does not solve the problem, that makes you feel even worse in the long run.
8. Respect Your Body
As I mentioned before, we are all different. Stop comparing yourself with other people, don’t have any similar expectations about your body size, it makes you feel uncomfortable all the time. Respect your body because it is time to accept your body as it is.
9. Movement—Feel the Difference
Your physical health relates both nutrition and movement. Focus on your feelings when you work out and feel the difference, then exercise doesn't become a must for you.
10. Honor Your Health—Gentle Nutrition
Perfection is not needed in order to be healthy. We eat at least two times a day so it would be nonsense to expect that one snack, one meal, or one day of eating do not cause you to get a nutrient deficiency or to become unhealthy. You have to admit that eating is a process
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