What Are 10 Key Principles Of Intuitive Eating?

Intuitive eating is a way of eating that encourages a good relationship with food. It’s all about being positive about your body and paying attention when you’re hungry.

Eating intuitively is a straightforward concept. It means being okay with all types of food. Unlike conventional diets that impose restrictions, eating intuitively encourages you to let go of labeling food as “good” or “bad.” Instead, the focus is on listening to your body and choosing what feels right for you.

This article explores the principles of eating intuitively and explains how to overcome its barriers. It also discusses the benefits and tips of this dietary approach.

What Is Intuitive Eating?

A way of changing your eating habits without following a traditional diet is called “eating intuitively.”

As per the National Eating Disorders Association, eating intuitively involves relying on your body to guide your food choices in a way that feels right for you, free from self-judgment or the pressures of diet culture.

Rhonda Kricka, a registered dietitian at Cedars-Sinai. emphasizes, “We’re all born with the ability to know when to eat and when to stop eating, and also know what is pleasurable and satisfying.”

More than 125 studies explore eating intuitively. A review of NCBI found that it’s associated with:

• Positive body image and self-esteem.
• Lower rates of disordered eating.
• Higher general well-being.

Unfortunately, for many of us, the connection with our internal wisdom tends to weaken as external influences, such as family, friends, media, and diet culture, become more prominent.

10 Key Principles Of Eating Intuitively

The principles of eating intuitively were developed by dietitians Evelyn Tribole and Elyse Resch. Here are the 10 key principles of eating intuitively:

1. Reject The Diet Mentality

• A person with a diet mentality is always conscious of what they eat and how they think it impacts their body. They apply the diet mentality to their food choices to “be healthier” or seem a specific way.

• Adopting a diet mentality can be detrimental, particularly if it persists for a long time. Food choices made by people with a diet mentality are often made without taking their bodies’ needs, hunger, or cravings into Intuitive Eating. 

2. Identify Your Hunger

• Limiting eating could make you feel eager to indulge too much. Individuals who practice eating intuitively should consume enough calories to feel full, including enough fat, protein, and healthy carbs.

• Understanding hunger and fullness cues is the goal of this principle, even though it could be challenging for some.

3. Make Peace With Food

• Food is not bad for you. No food should be off-limits to anyone unless they have a food allergy or intolerance. 

• Giving oneself complete permission to eat can help people avoid compulsive cravings, deprivation feelings, and the urge to indulge too much.

4. Say No To Food Shaming 

• The moralizing of food is referred to as the “food police mindset.” They may believe eating well is good and eating poorly is bad. Eating Intuitively enables people to challenge these unfounded ideas.

5. Discover The Satisfaction Factor

• Eating can, and should, be enjoyable. It can be fun when you sit down, enjoy foods you like, and have a nice place to eat.

• After a meal, people usually feel more content when they are enjoying themselves while eating.

6. Feel Your Fullness

• People should honor both their hunger and their fullness. Eating principles suggest that people check in with themselves during and after intuitive eating. 

• They should pay attention to how the food tastes, how they feel, and their current hunger level. Doing this helps them recognize when they are satisfied.

7. Cope With Your Emotions With Kindness

• Sometimes, people eat to deal with uncomfortable or challenging emotions, which is called emotional eating.

• This one of the 10 principles encourages people to find different ways to cope with how they feel. These strategies include writing in a journal, taking a walk, and calling a friend or family member.

• Additionally, seeking help from a therapist may help people find the source of their difficulties and learn effective coping strategies.

8. Respect Your Body

• Individuals may be too critical of their bodies because they have inflated notions of what their bodies should look like. It can be challenging to reject the diet mentality if you hold to these expectations.

• People who adopt an eating Intuitively style ought to make an effort to value and honor their bodies.

9. Movement -Feel The Difference

• Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. 

• If you focus on how you feel from working out, such as being energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.

10. Honor Your Health – Gentle Nutrition

• Choose foods that make you feel good and respect your health and taste senses. Recall that intuitive eating as well as is not a must for good health. 

• You won’t become ill or experience a nutrient shortage after just one meal, snack, or eating day. What counts is what you eat regularly over time. It’s progress that matters, not perfection. 

It’s important to note that eating intuitively is a personal journey, and individuals may progress through these principles at their own pace. It emphasizes a holistic approach to health, taking into account physical, mental, and emotional well-being.

How To Overcome The Barriers To Eating Intuitively?

Overcoming barriers to eating intuitively involves fostering a healthier relationship with food and reconnecting with your body’s natural signals. Here are some tips to help you overcome barriers to eating intuitively:

• Know Eating Intuitively Basics: Learn about eating intuitively, which means listening to your body and eating based on hunger and fullness rather than following strict diets.

• Say No To Diet Culture: Understand and reject the pressure from society to follow diets or achieve unrealistic body standards. Focus on appreciating and accepting your body as it is.

• Listen To Your Body: Pay attention to when you’re hungry and when you’re full. Eat when you’re hungry, and stop when you feel satisfied. Try not to eat when you’re stressed or upset.

• Forget Food Rules: Let go of strict food rules. Allow yourself to enjoy different foods without feeling guilty. This helps stop overeating after periods of restricting your diet.

• Be Mindful: Intuitive eating with awareness. Enjoy the flavors and textures of your food. Avoid distractions like TV or phones while eating to fully focus on your meal.

• Trust Your Body: Believe that your body knows what it needs. Let your feelings of hunger and fullness guide your food choices instead of relying on external diet plans.

• Handle Emotions Without Food: Find other ways to deal with stress or boredom instead of turning to food. Engage in activities that make you happy or talk to friends and family for support.

• Be Kind To Yourself: Treat yourself with kindness during this process. Understand that it takes time, and it’s okay if you face challenges along the way.

• Change Negative Thoughts: Challenge negative thoughts about your body or certain foods. Replace them with positive thoughts and focus on the good things about the food you’re eating.

• Get Professional Help If Needed: If you find it hard, consider talking to a dietitian or a mental health professional who knows about eating intuitively. They can provide personalized advice and support.

Remember that eating intuitively is a personal and ongoing journey. It’s about building a positive and sustainable relationship with food, promoting self-care, and prioritizing overall mental health.

The Difference Between Mindful Eating Habits V/S Eating Intuitively

While eating mindful habits and eating intuitively share some similarities, they are distinct concepts with different focuses and approaches. Here’s a breakdown of the key differences between the two:

Aspect	Mindful Eating Habits	Intuitive Eating
Focus	Paying full attention while eating.	Listening to your body’s signals for hunger and fullness.
Sensory Awareness	Enjoying the tastes, smells, and textures of food.	Recognizing when you’re hungry or full, and understanding your emotions related to eating.
Mindfulness Techniques	Use techniques like deep breathing or being aware of the moment.	Saying no to restrictive diets and embracing a positive attitude towards food.
Observation	Watching thoughts without judgment during meals.	Avoiding strict food rules, allowing a variety of foods without feeling guilty.
Relationship With Food	Developing a mindful and intentional connection with eating.	Rejecting diet mentality and fostering a positive relationship with food.
Addressing Emotional Eating	Noticing emotions without judgment and understanding how they affect eating.	Finding alternative ways to cope with emotions instead of using food.
Goal	Being more mindful and intentional in eating habits.	They are relying on internal cues, rejecting external diet rules, and promoting overall well-being.

Both mindful eating habits and eating intuitively share the overarching goal of fostering a healthier relationship with food, but they approach it from slightly different perspectives. 

With eating mindfully focusing on being present in the moment eating intuitively emphasizes internal cues, and rejecting external diet rules.

Tips For Implementing Intuitive Eating

Taking a comprehensive approach to your relationship with food is necessary to embrace eating intuitively. Here are some tips to help you integrate into your healthy lifestyle:

• Forget about strict diets and rules for what you can eat. Focus on listening to your body instead.

• Pay attention to when you’re hungry and when you’re full. Eat when you feel hungry and stop when you feel satisfied.

• When you eat, concentrate on the taste and experience. Turn off the TV or put away your phone to fully enjoy your meals.

• Don’t feel guilty about eating your favorite foods. Include a variety of foods in your diet for balance.

• Figure out if you’re eating because you’re sad, bored, or stressed. Find other ways to deal with these feelings without using food.

• Appreciate your body for what it can do, not just how it looks. Ignore unrealistic standards and love your unique self.

• Eat when you’re hungry and don’t wait until you’re really hungry. Stop eating when you’re no longer hungry, even if there’s food left.

• Get rid of strict rules about what you can and can’t eat. Permit yourself to enjoy a variety of foods without feeling bad.

• Stay active doing things you like, not just to lose weight. Focus on how weight loss exercise makes you feel good.

• Consider talking to a nutrition expert or a therapist who knows about eating intuitively. They can guide and support as you learn this new way of eating.

Remember, intuitive eating is a process, and it may take time to fully embrace this approach. Be patient with yourself and celebrate the positive changes you experience along the way.

Conclusion 

In conclusion, eating intuitively is like having a friendly and positive connection with food. It’s about ditching strict diets and listening to what your body needs. The 10 principles, such as rejecting diet mentality and honoring hunger, guide us to make peace with food.

Overcoming barriers means understanding the basics, saying no to diet pressure, and listening to our body’s signals. Both mindful eating and eating intuitively aim to build a healthier relationship with food, but they focus on different aspects.

Start eating intuitively, forget strict diets, pay attention to hunger and fullness, enjoy meals without distractions, and don’t feel guilty about favorite foods. Be patient with yourself as you appreciate your body and make positive changes. It’s not about being perfect but making progress and celebrating along the way.

Frequently Asked Questions

How Do You Raise An Intuitive Eater?

Encourage your child to try different foods, let them decide when they’re full, and make mealtimes positive and enjoyable. Avoid calling foods good or bad to promote a healthy relationship with eating.

How Long Does It Take To Adjust To Eating Intuitively?

The adjustment period varies for everyone, so be patient with yourself. It’s a gradual journey, and it might take a few weeks or months to fully embrace and feel comfortable with eating intuitively.

What Are The Cons Of Eating Intuitively?

Challenges include breaking free from diet culture, initial difficulty, and a mindset shift. However, many report improved well-being over time.

How To Start Intuitive Eating?

Start eating intuitively by tuning into hunger and fullness. Embrace all foods without guilt, allowing yourself to enjoy cravings. Trust your instincts, ditch diet rules, and foster a positive relationship with food.

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Disclaimer: 

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.