by Many of us grew up curious and maybe not-healthy relationships with food.
Whether we are on a yo-yo diet for years or dealing with more serious eating disorders, the idea of rejecting the diet mentality and trying something new has probably crossed your mind.
entry, intellectual eating.
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Redefining the way we feel nutrition, intuitive eating encourages us to observe our body’s hunger signals to make food choices that support overall health and well-being. It’s not just another trend, but an instinctive approach to eating that promotes respect for your body.
Sound like something you’d like to try? Here’s everything you should know about intuitive eating.
What is intuitive eating?
“Intuitive eating fosters a healthy relationship with food, emphasizing self-care and body appreciation over weight loss. It is a dynamic integration of instinct, emotion and rational thinking, encouraging you to honor your health by listening to cues meet your body and your needs,” explains Eleanor Thackrey, health coach at Juniper.
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“Research shows that diets, with their strict rules and focus on restriction, are unsustainable and often counter-productive, leading to issues such as body and food interest, low self-esteem and disordered eating.
“In contrast, intuitive eating recommends a flexible approach, based on internal cues, to promote physical and emotional well-being,” she tells 9Coach.
The science behind the benefits of intuitive eating
“There have been more than 125 studies of intuitive eating around the world that have shown significant benefits, such as improved well-being, reduced risk of eating disorders, and better biomarkers such as blood sugar and cholesterol. Intuitive eating promotes a balanced diet, more variety in food choices, and heightened body awareness,” explains Eleanor.
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One of the best parts of intuitive eating is that it has both physical and psychological benefits—and it can be especially helpful for those who struggle with food guilt.
“Psychologically, it is linked to fewer eating disorder behaviors, improved body image, and stronger emotional regulation, helping to differentiate between physical and emotional hunger.
Intuitive eating reduces food-related anxiety and guilt, which fosters a more enjoyable relationship with food.”
“Contrary to diet culture, it encourages unrestrained eating and prioritizing healthy choices, often leading to more consistent weight maintenance and increased fruit and vegetable consumption.”
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The tenet of intuitive eating
“The ten principles of intuitive eating guide you toward body-mindfulness—recognizing and responding to physical sensations like hunger and fullness—and removing mental barriers to this adaptation, such as harmful food rules and struggles with body image,” says Eleanor.
These principles include:
1. Reject the diet mentality: Forget diet books. Embrace the concept of weight loss and let go of strict food rules.
2. Honor your hunger: Listen to your body’s signals of physical hunger.
3. Make peace with food: Enjoy all foods without guilt or judgment, and savor your favorite foods without labeling them as “good” or “bad”.
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4. Challenge the food police: Silence the inner critic who associates food choices and body image with negativity.
5. Discover the satisfaction factor: Understand how food tastes, its texture, and the pleasure it brings, and choose meals that are as nutritious as they are enjoyable.
6. Know when you are full: Recognize when you are comfortably full and stop eating at that point.
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7. Dealing with emotions without using food: Find other strategies to deal with emotional situations.
8. Respect your body: Respect and appreciate your body as it is, rather than aiming for unrealistic or unhealthy ideals.
9. Move for fun and fitness: Engage in physical activity for enjoyment and health benefits rather than as punishment.
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10. Honor your health with sweet nutrition: While all foods can be enjoyed, intuitive eating also emphasizes the importance of making food choices that support overall health and wellness.
Apply these principles to every meal you eat, and you’ll likely start reaping the benefits Eleanor mentioned earlier.
Also remember that you can get help from a dietitian, nutritionist or health coach to achieve your health goals and change your eating habits for good.
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Anyone needing support with eating disorders or body image issues should contact: The National Butterfly Helpline on 1800 33 4673 (1800 ED HOPE) or support@butterfly.org.au; Victoria’s Eating Disorders Helpline on 1300 550 23.
