- Intuitive eating focuses on self-care and listening to your body and cravings.
- This diet includes 10 guidelines that encourage you to reject food culture and trust your gut.
- Intuitive eating was introduced in a 1995 book and remains a popular alternative to the restrictive eating trend.
Reject the diet mentality. This is the first principle of intuitive eating, an evidence-based approach to feeding yourself and connecting your mind, body, and emotions.
The concept was first coined in the 1990s by two dietitians, Evelyn Tribole, MS, RDN and Elyse Resch, MS, RDN, who co-authored a book titled “Intuitive Eating: A Revolutionary Anti-Eating Approach” book of. Nearly 30 years later, the practice has seen a resurgence on social media.
Experts believe that the prevalence of food culture and online slimming ideals have led to renewed interest in intuitive eating, which is defined as “weight-inclusive” and “a framework for self-care eating that respects physical and mental health.” ”
Extensive research links social media use to a decline in body confidence. One study found that Facebook users made more appearance comparisons than those who didn’t use Facebook. Using the platform for just 30 minutes a day is enough to change the way people view their bodies.
“People don’t feel good about themselves,” Kelsey Lorencz, a registered dietitian and founder of Graciously Nourished, RDN, told VigorTip, “There has been a huge shift in mental health awareness and taking care of yourself in a holistic way over the past few years.”
What exactly is intuitive eating?
Rahaf Al Bochi, RDN, LDN, spokesman for the Academy of Nutrition and Dietetics, told VigorTip that intuitive eating is not a diet.
“It encourages you to adjust your body signals and behaviors,” says Boch. “Intuitive eating encourages you to treat all foods as equal and enjoy them without guilt.”
Bochi adds that intuitive eating can help “long-term dieters break out of the dieting cycle and heal their relationship with food and their body.”
Since intuitive eating is not a diet, there are no rules to follow. Instead, Intuitive Eating consists of 10 guiding principles that individuals can practice to learn how to trust their intuition to feed themselves.
These principles include intuitive ideas such as satisfying your hunger by eating enough carbohydrates and maintaining energy levels. These principles encourage shifting your focus to how you feel when you move your body, rather than relying on “aggressive exercise” to cut calories — something as simple as a morning walk.
Marissa Kai Miluk, MS, RDN, LD, a registered dietitian who uses intuitive eating in her practice, says the principles are designed to allow people to explore what the guidelines mean to them personally.
Instead of focusing on counting calories or macros, people can use intuitive eating to build trust in themselves. “Intuitive eating is not about changing your body or manipulating your body in any way to lose weight or try to meet some external standard of health,” Miluq told VigorTip.
Research has shown that intuitive eating has many benefits. A systematic review suggests that intuitive eating may be associated with greater body positivity and less disordered eating in women.
Spending more time in nature can help you feel better about your body
A 2018 study found that an intervention involving intuitive eating helped improve eating behavior and self-esteem in women struggling with weight and body image.
How to Start an Intuitive Eating Habit
Intuitive eating is often explained in the context of chronic dieting, where people try to take care of their bodies in a more holistic way. Lorencz, who shares intuitive eating resources online, says it’s everyone’s choice.
“You don’t have to have a past or chronic dieter with disordered eating to learn how to eat intuitively and respect your body and yourself,” she said. “If you want to stop binge eating too often, when you eat interesting foods Feeling guilty, or losing control when you’re around foods you never let yourself eat, intuitive eating can help you create balance in your life and eliminate those negative emotional foods.”
Lorencz recommends reading the book Intuitive Eating and following on social media for tips and advice from intuitive eating therapists and nutritionists.
Because the practice is personalized, you can also speak with a registered dietitian to learn how to incorporate it into your life, especially if you want to manage chronic conditions like diabetes, gastrointestinal disorders and eating disorders, she adds .
“While all 10 principles are equally important, they are all built around two concepts: rejecting external rules and adjusting internal cues,” Lorenz said.
what does this mean to you
If you or someone you know has an eating disorder, contact the National Eating Disorder Helpline. Live chat and phone/text (800) 931-2237 available Monday through Friday. If you are dealing with an emergency, text “NEDA” to 741741 to connect to the 24/7 Crisis Text Line.