Why you need Intuitive Eating when it comes to your health
Have you heard of Intuitive Eating (IE) but wondering what it means? IE is a non-diet approach to nourishing your body that focuses on listening to your internal hunger and fullness cues and building awareness of how external rules impact your eating. The goal of IE is to abandon diet rules and restrictions and cultivate a healthy relationship with food. So, grab a snack and let's have a conversation about this empowering approach to eating.
Principles of Intuitive Eating
There are ten principles at the core of IE. Working through each principle creates the roadmap towards becoming an intuitive eater and having a positive relationship with food and body.
Reject the diet mentality
Honour your hunger
Make peace with food
Challenge the food police
Discover the satisfaction factor
Feel your fullness
Cope with your emotions with kindness
Respect your body
Movement
Honour your health
The amount of time spent on any particular principle is different for everyone. It is influenced by a variety of things such as how long you have been dieting for, how entrenched you are in diet culture, how long you have been using food as a coping mechanism and how willing you are to trust your body.
Why should YOU consider becoming an intuitive eater?
Compared to those on a rigid diet, intuitive eaters are shown to have:
Greater life satisfaction
A more positive mood
Decreased negative moods
A positive body image
Better sensitivity to their own hunger and fullness cues
Less binge eating
Less preoccupation with thoughts about food
Being an intuitive eater also has remarkable benefits for your physical health, from better cholesterol levels to a higher intake of fruit and vegetables. In saying that, it is important to note that IE is not a weight loss strategy. To promote IE as a weight loss strategy would only further promote diet culture - the exact opposite of what IE aims to achieve!
What to expect on the journey of Intuitive Eating
It is normal to go back and forth between the principles of IE. Liken IE to a hiking trail - at times there are turns you may take back to old ways. However, with the right support, recognising and reframing these as learning experiences and focusing on the small changes along the way rather than the end goal is key. Unlike following a diet, there is no right or wrong when it comes to IE. Instead it is a journey towards self-discovery.
If you are after support with becoming an intuitive eater and learning to build internal trust and awareness with your body, our team is here to help. Book in with one of our Accredited Practising Dietitians today. Here’s to starting your journey towards a healthier, happier lifestyle that is in line with your goals and values!
References
Christoph , M. J., Neumark-Sztainer, D., Larson, N., Hooper, L., Järvelä-Reijonen, E., & Hazzard, V. M. (2021, January 8). Intuitive eating is associated with higher fruit and vegetable intake among adults. Journal of nutrition education and behavior. Retrieved February 7, 2023, from https://www.jneb.org/article/S1499-4046(20)30746-6/fulltext
Dyke, N. V., & Drinkwater, E. J. (2013, August 21). Review article relationships between intuitive eating and health indicators: Literature review: Public health nutrition. Cambridge Core. Retrieved February 7, 2023, from https://www.cambridge.org/core/journals/public-health-nutrition/article/review-article-relationships-between-intuitive-eating-and-health-indicators-literature-review/CBC03E81A54FBAAC49B2A8B2EC49631C
Hazzard, V., Neumark-Sztainer, D., Larson, N., Anderson, L., Simone, M., & Telke, S. (2020, January 31). Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: Findings from eat 2010-2018. Eating and weight disorders : EWD. Retrieved February 7, 2023, from https://pubmed.ncbi.nlm.nih.gov/32006391/
Keirns, N. G., & Hawkins, M. A. W. (2019, April). The relationship between intuitive eating and body image is moderated by measured body mass index. Eating behaviors. Retrieved February 7, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6535356/
Linardon , J., Fuller-Tyszkiewicz, M., & Tylka , T. (2021, March 30). Intuitive eating and its psychological correlates: A meta-analysis. The International journal of eating disorders. Retrieved February 7, 2023, from https://pubmed.ncbi.nlm.nih.gov/33786858/
Teas, E., Timmerman, K., Ward, R. M., & Kimiecik, J. (n.d.). Intuitive eating and biomarkers related to cardiovascular disease in older adults. Journal of nutrition education and behavior. Retrieved February 7, 2023, from https://pubmed.ncbi.nlm.nih.gov/35534099/