Intuitive eating has gained a lot of attention on social networks in recent years, as it allows food to be enjoyed without excessive or restriction.
Intuitive eating is a term coined in the late 1990s by Evelyn Tribole, award-winning dietitian and best-selling author, and Elise Rish, a nutrition therapist at a private practice in Beverly Hills, California.
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Intuitive eating is defined as “the dynamism of the mind-body integration between instinct, emotion and rational thinking,” or, as some explain, “a way of life that focuses on self-communication.”
Intuitive eating cannot be considered a method of losing weight. Although some may lose weight, others may gain weight due to lifestyle changes, while many will remain almost constant.
Intuitive eating contains 10 principles that participants need to live by, and you don’t need to count calories or force yourself into terrible workouts.
Rather than describing it as a traditional diet, it is an anti-diet approach to eating that respects your health by paying attention to what your body is telling you in order to meet your physical and emotional needs. In simpler terms, intuitive eating is about understanding that you are the only person who knows your hunger and what food or meal satisfies you.
How it works?
There are ten basic principles of intuitive eating that serve as guiding principles for this way of life, and they are:
Reject the diet mindset
The first step to intuitive eating is to abandon diet culture.
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Intuitive Eating explains: “Get rid of diet books and magazines that offer you the false hope of losing weight quickly, easily and permanently.”
“I get angry at the diet culture that encourages weight loss and the lies that made you feel as if you were a failure every time a new diet stopped working and you regained the weight completely.”
Respect your hunger:
You should always eat when you are hungry, according to the rules of intuitive eating. The site says: “Keep your body biologically nourished with adequate energy and carbohydrates. Once you reach the moment of extreme hunger, all conscious eating intentions become fleeting and irrelevant.”
He added, “Learning to respect this first biological cue paves the way for rebuilding confidence in yourself and in food.”
Coming to terms with food:
Food is not the enemy! You don’t need to ban certain foods if you follow the eating intuition framework.
And the official Intuitive Eating website says: “Call for a truce, don’t worry. Stop the food fight! Give yourself unconditional permission to eat.”
He added, “If you tell yourself that you cannot or should not eat a certain food, this can lead to intense feelings of deprivation causing uncontrollable cravings and, often, binge eating. When you finally give in to your forbidden foods, you will be tempted to eat. Food is like this density, and it usually results in overeating and intense guilt. “
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Challenge the Food Police:
Intuitive Eating says: “Say no to the thoughts running through your head that state you are good with your minimum calorie intake or bad because you ate a piece of chocolate cake.”
And the food police watch out for the unreasonable rules created by the diet culture. The police station is located in the depths of your psyche, targeting negative criticism, hopeless phrases, and guilt-arousing indictments.
Find out the satisfaction factor:
Food is more than just fuel, you need to feel full and satisfied. “The Japanese have the wisdom to maintain pleasure as one of their goals in healthy living. In forcing us to conform to diet culture, we often overlook one of the most basic gifts of existence: the pleasure and satisfaction that can be found in the eating experience,” the official Intuitive Eating website states.
The site added: “When you eat what you really want, in an attractive environment, the pleasure you get will be a powerful force in helping you feel satisfied.”
By introducing this experience to yourself, you will find that it only takes the right amount of food to decide you have enough to eat.
Feel full:
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The site says: “In order to respect your satiety, you must trust that you will provide yourself the foods you want. Listen to the body signals that tell you that you are no longer hungry.”
He continued, “Notice the signs that show you are comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what is your current hunger level.”
Treat your feelings kindly.
The site states: “Anxiety, loneliness, boredom and anger are feelings we all experience throughout life. Each has its own motives, and each has its own appeasement. Food will not treat any of these feelings. It may be comforting in the short term, distract you from pain, or even numb you.” “But food will not solve the problem. If there is anything, eating for emotional hunger may make you feel bad in the long run. You will ultimately have to deal with the source of the feelings.”
Respect your body.
Everyone has a different body shape and average size, and it is important to accept what you were born with. Just as a person with an eight-shoe size does not expect to realistically squeeze a size six, it is pointless (and uncomfortable) to have a similar expectation about body size, the site notes.
“But mostly, respect your body until you feel better about who you are. It is difficult to reject a diet mentality if you are unrealistic and overly criticize the size or shape of your body. All bodies deserve dignity.”
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Movement – Feel the Difference:
A little exercise goes a long way, but don’t force yourself to run for miles if you don’t enjoy running.
Intuitive Eating explains: “Forget vigorous exercise. Just be active and feel the difference. Shift your focus to how you feel when you move your body, rather than the effect of exercise on burning calories. If you focus on what it feels like to exercise, such as being active, you can.” It makes a difference. “
Respect your health – moderate nutrition:
Intuitive eating doesn’t mean eating cake every day. You need to try to make healthy choices that you still enjoy.
The site says: “Make food choices that respect your health and taste while making you feel good. Remember that you do not have to eat perfectly to be healthy. You will not suddenly become deficient in nutrients or become unhealthy, from one snack for example. What you eat constantly over time.” Time is important. Progress, not perfection, is what counts. “
Source: Express
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