WHAT IS INTUITIVE EATING?
Intuitive Eating (IE) was coined by Evelyn Tribole and Elyse Resch in 1995 - both are certified eating disorder registered dietitians. IE is NOT just “another diet”. IE is an approach to eating that is centered around interoceptive awareness and body attunement.
You might be wondering, okay but what is interoceptive awareness? It is the ability to perceive physical sensations that arise from within the body (ex: full bladder, racing heart, satiety, hunger, fullness). You might also be wondering what body attunement is - it is simply being aware and mindful of your body. Intuitive eating decentralizes weight, numbers, and diet culture.
To those who have never struggled with disordered eating or an eating disorder, Intuitive Eating can sound trivial, and there are many misconceptions about it:
The first misconception is that IE is only about instinct and totally disregards wellness. However, it's actually about embracing your biological cues, satiating both your body and mind, and eating mindfully. In listening to these cues, and not neglecting them, you will live a more prosperous and holistic life.
The second misconception is that it's the “eat whatever, whenever” diet. But, really, it is just encouraging you NOT to restrict. IE preaches unconditional permission to eat, which supports Maslow's motivation theory, "you always want what you can't have". When something is placed off limits, the brain will naturally think about it and crave it more. When a food is taken off the pedestal and you start to eat it normally, you will develop a decreased desire for that food over time. You have to honor both your physical / biological hunger AND your mental hunger / cravings to achieve true food satisfaction.
The last major misconception about IE is that there is no structure or science to back it. However, the backbone of IE is its 10 fundamental principles, which can help guide you in whatever order feels most natural. There is a host of psychological science that supports IE, as well as evidence-based studies that have shown its physical / biological successes. For example, those who identify as intuitive eaters have "lower triglycerides and emotional and disordered eating patterns compared to non-intuitive eaters".
Essentially, intuitive eating demonstrates how to nourish your body WITHOUT dieting!
The 10 principles of IE are:
Reject the Diet Mentality
Honor 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: Feel the Difference
Honor Your Health: Gentle Nutrition