What is Intuitive Eating? 10 Healthy Principles Explained

 

Intuitive Eating is an eating philosophy that focuses on listening to your body's hunger and fullness signals, respecting your body, and creating a healthy and positive relationship with food. Dietitians Evelyn Tribole and Elyse Resch introduced this concept in their book "Intuitive Eating: A Revolutionary Program That Works." The aim of intuitive eating is to help people move away from restrictive diets, learn to trust their bodies and establish a more balanced and sustainable approach to eating. Here are ten principles of intuitive eating that promote a healthy lifestyle:

1. Reject the diet mentality: Let go of the dieting mindset and the idea that certain foods are "good" or "bad." Instead, focus on nourishing your body without guilt or deprivation.

2. Honor your hunger: Listen to your body's signals of hunger and respond by eating when you feel hungry. This helps prevent overeating later due to extreme hunger.

3. Make peace with food: Give yourself unconditional permission to eat any food without judgment. Allow yourself to enjoy all types of foods in moderation.

4. Challenge the food police: Stop the inner critic that judges your food choices. Recognize that you have the right to eat without feeling guilty.

5. Discover the satisfaction factor: Pay attention to the taste, texture, and enjoyment of your meals. Choose foods that satisfy both your physical and emotional needs.

6. Feel your fullness: Listen to your body's cues that indicate you are comfortably full. Stop eating when you feel satisfied, even if there is food left on your plate.

7. Cope with your emotions without using food: Find alternative ways to deal with emotions and stress, such as talking to a friend, practicing mindfulness, or engaging in a hobby.

8. Respect your body: Accept and appreciate your unique body shape and size. Focus on health and well-being rather than trying to attain a specific weight or appearance.

9. Exercise for enjoyment: Choose physical activities that you find enjoyable and that make you feel good, rather than only focusing on burning calories.

10. Honor your health with gentle nutrition: Choose foods that nourish your body and make you feel good, while still allowing yourself to enjoy treats and indulgences in moderation.

Intuitive Eating is a philosophy that promotes listening to your body and trusting your internal signals instead of external guidelines or limitations. It prioritizes self-care, respecting your body, and having a positive relationship with food and eating. It's important to remember that adapting to Intuitive Eating might take some time, especially if you've been on restrictive diets for a while. It's recommended to work with a registered dietitian that specializes in Intuitive Eating to help you implement these principles and cultivate a healthy and balanced relationship with food.

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