Intuitive Eating Will Change Your Perspective For Life!
If you are someone who has tried basically every diet out there, stuck to it for a bit then failed and/or gained the weight back, I hear you!!! If you are someone who has struggled with guilt around foods you deam as “bad”, I promise you are not alone!!!
First I will touch on the nutrition basics to building a balanced plate and the role that each food group plays in overall nutrition. Then I will share the 10 principles of intuitive eating to build lifelong peace in your relationship with food.
My nutrition course stands by a basic method: Myplate. This can help with general knowledge to build balanced meals. Basically involving each food group for balance, performance, and satisfaction.
Each meal should include macronutrients: protein, carbohydrate, and fat. Snacks: a protein source with either a fat or carb, OR both. *Tip: Protein always needs a homie!
Protein should be the primary source involved in each meal because protein is essential at not only promoting muscle growth and fat loss, but also keeping us fuller for longer. While playing an important role in regulating our bodies hunger hormones; leptin and ghrelin. If there isn’t enough protein provided in your overall nutrition, you’re more likely to overeat(typically on less nutrient dense foods because these digest quicker). Not to mention losing lean muscle mass. Um, no thank you! “I want to strong like woman who fights bear in the forest”(insert Russian accent)
Carbs are the body’s preferred source of energy. Complex carbs are packed with whole grains and fiber. So if not included in your overall nutrition, you’ll likely be lacking energy and backed the heck up… Oh💩! 😂
Fat is an essential source of fatty acids which the body is unable to make itself. Fat acts as an absorbent for fat soluble vitamins in your overall nutrition. Meaning if you do not provide your body with fat, vitamins from vegetables and fruit cannot be absorbed into the body. Yikes!
We can’t forget micronutrients! Fruits and vegetables are an essential source of vitamins, minerals, and fiber. Supporting healthy hair, skin, nails, immune system, and aids in digestion. Make your plate pretty by adding color in where you can!🌈
Alright, so now that you have a basic understanding of why balanced nutrition is important; let’s cover on intuitive eating. What the heck is it? Similar to how it sounds; an evidence based framework which encourages listening to your body. This was created by two dietitians; Evelyn Tribole and Elyse Resch in 1995.
Here are the 10 principles to intuitive eating:
Ditch the diet mentality!
If you’ve read any of my other blogs you already know diets fail 95% of the time. Weight gain is the number one indicator of dieting AND the leading cause of an eating disorder is you guessed it, DIETING! Sounds pretty damn detrimental!
Honor your hunger!
YOUR hunger is not the same as Susans hunger, so eat when you are hungry! Don’t wait until your famished as this raises the chance of over eating/binge eating😬 Build that trust in yourself and all food!
Make peace with ALL foods!
Stop the “off limit” mentality as it leads to high emotions, deprivation, & ultimately over consuming when you “allow” yourself to have said “off limit” item. If you allow yourself full access to all your favorite foods, you are less likely to demonize while simultaneously gaining control.
Challenge the food police!
The food police is deep in your psyche telling you certain food is “bad” leaving feelings of guilt, shame, etc. Challenge this by saying or yelling aloud “NO” when the food police comes knocking. There is no BAD food!
Discover the satisfaction factor!
We cannot deny that food isn’t pleasure, social, & fun. Allow yourself to enjoy in the moment and you’ll find that it takes the just right amount of food(trust your body). You do not have to wait until the weekend or a set “cheat day.”(I’ll soon write about why I do not stand by cheat days)
Feel your fullness!
Check in with yourself halfway through meals. Chew each bite slowly while observing your body’s cues that lead to being comfortably full(This all takes time to learn, trust your body).
Cope with your emotions with kindness!
Both mental and physical food restriction, along with other emotions/life stressors can trigger becoming out of control around food. Find ways to cope with your emotions that do not involve food. Exercise, reading, outside activities etc. Tip: set a timer for 10 minutes while doing an activity if you have the urge to binge/over eat after already being comfortably full.
Respect your body!
We are all made differently and have unique bodies! Stop being unrealistic and overly critical about one self. Comparing yourself/your journey to anyone else is silly. Your body deserves love now and all stages! *Tip: Look in the mirror every single day and say aloud at least three things you love about yourself. Often we do the opposite but shifting your mindset in the moment can help to see yourself in a more positive manner.
Movement: Feel the difference! Move your body in ways that make YOU happy and feel good. Look at exercise from a different perspective. Don’t get wrapped up in burning “x” amount of calories. How do you feel when you exercise? Are you in a better place mentally, have more energy, etc.?
Honor your health with gentle nutrition! Make choices that honor your health AND taste buds while making you feel good overall. Acknowledge that your nutrition as a whole is much more important! Your relationship with food trumps any diet or number on the scale!
Stay sustained out there!💪🏼
