A couple of weeks ago we mentioned that we were going to do an episode where we dive deeper into intuitive eating… and today is the day that we deliver. What is intuitive eating? Why is it a smart option? And how do you make it work for you? Vamos!

OKAY. SO WHAT IS INTUITIVE EATING, REALLY?

The term was born in 1995 and describes a non-diet lifestyle that encourages you to rely on your internal cues for hunger and fullness.

1. Okay, so if you’re new to the concept, intuitive eating is pretty simple… it means you don’t vilify any foods, and you don’t restrict your diet… so basically, you listen to your body and eat what feels right for you that day.
   • This is absolutely not a free pass to say “fuck it” and go completely off the rails if you have aesthetic or fat loss goals.
     • Intuitive eating means that you’re tapping into your body’s ability to recognize and signal to you that you’re hungry or satiated.
     • Here’s my favorite thing about intuitive eating: When you start doing it, you are letting go of the idea of gaining or losing weight… you just exist. The point is to focus on foods that make your body feel good in motion and at rest.
       1. If you struggle with a rough relationship with food, this is going to feel really fucking weird, but embrace it… as the Mandalorians say, “this is the way.”
2. Intuitive eating is a huge middle finger to diet culture, btw and that’s another point in the “super fucking cool” column. We’ve covered this before, with restriction diets you can lose weight for a while but then you stop restricting, and then the scale starts to change the direction.
   • “Yo-Yo dieting” can actually cause you to have a damaged relationship with food… I mean, look at us, the Jillian Michaels/Slim-Fast generation… they fucked us up good.

WHY IS IT A SMART SUSTAINABLE OPTION?

1. You know us, we’re data dorks, so let’s go to the studies. More studies are being done on intuitive eating as we speak, but so far, here’s what the scientists have found:
   • You may not lose weight, but people who eat intuitively tend to have lower BMIs. We know that BMI isn’t a suitable marker for one’s health, but it is another metric you can look at if you so desire.
   • Significantly improved LDL and HDL cholesterol vs traditional dieting.
   • Improved body satisfaction.
   • Decreased depression.
   • Facilitates better nutrition options.
   • Decreases disordered eating behaviors.
2. Here’s what they think may be happening but they need more data:
   • Potential positive effect on blood pressure and inflammation markers.
   • Correlation with easier weight maintenance.
3. INTUITIVE EATING IS NOT FOR YOU IF YOU HAVE DIABETES OR HIGH BLOOD PRESSURE. Please talk to your doctor or registered dietician if you have health conditions, we’re trying to eat for health, remember? 🙂 

HOW DO I MAKE IT WORK FOR ME?

1. Eat when you’re hungry. You trust yourself, right? So let your body call the shots on when it needs to fill the tank. Give yourself permission to eat when your body signals it’s time.
   • Make sure you’re still eating balanced meals and getting a good variety of protein sources, as well as whole grains, and plenty of veggies.
   • DON’T IGNORE YOUR HUNGER. It is bad news bears, for you and for the people that have to deal with your hangry ass.
     • Putting off eating can also lead you to overeating because you’ll crush whatever you can get your hands on since you’re fucking starving.
2. Pay attention when your body signals that you’re full. While you eat, take small breaks to see where your stomach is at… enjoy your meal, take the time to savor the deliciousness and nourishment you’re giving your body.
   • Eventually, you will feel satisfied, and you can end your meal and go on with your day.
3. Eat foods that make you feel good! We’ve talked about how shitty deprivation diets are for your brain and body… not going over that whole mess again, TL;DR – don’t fucking do it.
   • Remember that moderation is A-OK. A Hershey Kiss after your lunch break isn’t going to wreck your goals for the day, month, or year. Enjoy the sweet treat, you deserve it.
     • HOW YOU EAT OVER TIME IS WHAT MAKES OR BREAKS YOUR GOALS. Please always remember that. 
4. Listen to your emotions. If you eat to solve problems like depression, anxiety, or boredom… just know it probably isn’t going to solve your problems. If you feel like these things are issues and you’re using food to cope, please talk to a pro.
5. If you’re not sure where to start, find a nutritionist or registered dietician to help you draw up a plan of attack.

YOU NEED TO EAT, so you may as well have a healthy relationship with the thing that we need multiple times a day to keep surviving. Again, if you are to a point where you feel your eating patterns are out of control in either direction, please consult a professional… talk to your doctor, and your therapist.

https://sph.umich.edu/pursuit/2018posts/intuitive-eating.html

https://www.webmd.com/diet/what-is-intuitive-eating