Intuitive Eating
Intuitive eating is about listening to your body. It is a way of eating where you eat when you are hungry and stop when you are full.
This sounds simple, but for many people it is a big change. We are often used to eating according to rules or diets. Intuitive eating teaches you to let go of these rules and trust your own body.
Here I tell you all about intuitive eating: what it is, what it is not, the effects, the 10 principles and how to get started.
What is Intuitive Eating?
Intuitive eating is a way of eating where you really listen to what your body needs. It’s about eating when you’re hungry and stopping when you’re full. This may sound easy, but appearances can be deceiving. This is because we often eat according to certain rules or diets, without really listening to our bodies. Such as finishing your plate or not eating after 8 p.m. Intuitive eating was invented in 1995 by two American dieticians, Evelyn Tribole and Elyse Resch. They saw that diets often don’t work in the long term and then developed the idea of intuitive eating. They wrote a book in which they explain how you can deal with food and your body in a healthy way, without strict rules. The goal of intuitive eating is to have a pleasant and healthy relationship with food. It is a kind of framework, a certain way of looking at food, which consists of 10 principles. These principles are not hard and fast rules to follow, but guidelines to help you discover what works best for you, so you can learn to care for your body naturally, in a way that feels good to you.
What is Intuitive Eating not?
Intuitive eating is definitely not the same as a diet. With diets, you often get a list or meal plan with what you can and cannot eat, and the goal is usually to lose weight. But with intuitive eating, it is not directly about losing weight. You learn to listen to your body and eat according to your needs, and not a predetermined amount.
When you eat this way, your weight can change: some people lose weight, others gain a little, and for others it stays the same. This depends on many things, such as how you used to eat and what your body naturally needs. The great thing about intuitive eating is that your weight stabilizes in the long term, and comes within a range where it should be natural for your body.
It is about building a healthy relationship with food, where you eat for your health and how you feel, not to see a certain number on the scale. So, unlike dieting, intuitive eating is a way to get to know yourself better and take care of your body, without worrying about what you ‘should’ or ‘shouldn’t’ eat.
The 10 Principles Behind Intuitive Eating
1. Take off the diet glasses:
Stop following diets that tell you what you can and cannot eat. Diets often don't work in the long run and can actually make you unhappy.
2. Respect your hunger:
Learn to trust your body and eat when you are hungry. This will help you avoid overeating or eating out of emotion.
3. Make friends with food:
No food is forbidden. If you allow yourself everything, the obsession with food disappears and you can enjoy without overeating.
4. Send away the food police:
The voice in your head that tells you you're good or bad based on what you eat? It needs to go. Eating is not a moral issue.
5. Discover satisfaction:
Eating should be enjoyable. Take the time to really enjoy your food, and you will find that you can experience true satisfaction.
6. Feel full:
Learn to sense when your body has had enough. This will help you stop eating before you are uncomfortably full.
7. Be kind to your emotions:
Find other ways to deal with your emotions than eating. Eating doesn't really solve stress, anxiety or sadness.
8. Respect your body:
Accept your body as it is. Everyone is different, and that's okay. Respecting your body helps you take better care of yourself.
9. Move – feel the difference:
Find a way to exercise that you enjoy, not to burn calories, but to feel good.
10. Honor your health with nutritious food:
Make food choices that are not only delicious, but also good for your body. This doesn't mean you have to eat perfectly, but that you try to find a balance that feels good.
What are the effects?
Intuitive eating has multiple positive effects, both mentally and physically. People who embrace this approach report a healthier relationship with food, learning to eat according to their true hunger and stop when they are satisfied. This results in greater satisfaction after eating, without guilt. Over time, the body also begins to communicate more clearly what it needs, whether that is a need for more fruits and vegetables or for carbohydrates or proteins, indicating that you are more attuned to your body’s natural needs.
In addition, many people experience an improvement in their self-image and self-confidence. By listening to and respecting your body, you gain a greater appreciation and can reduce your fixation on your appearance. This does not mean that you are neglecting yourself; it is actually a way to take good care of yourself, with attention to what is truly important. This often leads to less stress about food and weight, and an overall happier, healthier life.
In addition, some people notice improvements in physiological parameters such as blood pressure, cholesterol levels and other health indicators. These improvements are attributed to increased balance in eating habits and less stress around your diet.
Intuitive eating contributes to improved health in several ways, with a focus on listening to your body and promoting a healthy, positive lifestyle.
How do you get started with intuitive eating?
Getting started with intuitive eating requires a conscious choice to look at food and your body differently. A good first step is to read the book by Evelyn Tribole and Elyse Resch, who developed this method. Also download my free e-book that helps you gain insight into the eating rules that you consciously or unconsciously follow.
In addition, hiring a dietician who specializes in intuitive eating, such as through coaching or guidance, can provide valuable support in this process.
Intuitive eating gives you the opportunity to build a new relationship with food, one that is based on trust in your own body instead of on external rules and restrictions. It is a journey that takes time and patience, but that can give you a sense of freedom and satisfaction in the long run that is more than worth it!
