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Intuitive Eating, An ‘Anti-Diet’ That Works
Stop hating your body! Stop counting calories and stop using food for purposes other than to satisfy hunger! You will be healthier and slimmer.
That, in a nutshell, is the argument in favor of “intuitive eating,” or letting your body tell you when what and how much to eat.
“The basic premise of intuitive eating is, rather than manipulate what we eat in terms of prescribed diets — how many calories a food has, how many grams of fat, specific food combinations or anything like that.
We should take internal cues. Try to recognize what our body wants and then regulate how much we eat based on hunger and satiety”, says professor of health science Steven Hawks.
Lead researcher of an intuitive-eating study at Brigham Young University.
The findings are reported in the American Journal of Health Education.
Hawks, who adopted an intuitive-eating lifestyle himself several years ago and lost 50 pounds, as a result, says that “normal” dieting in the United States doesn’t result in long-term weight loss and contributes to food anxiety and unhealthy eating practices, and can even lead to eating disorders.
All Diets Work Against Human Biology
Hawks and colleagues Hala Madanat, Jaylyn Hawks and Ashley Harris identified a handful of college students who are naturally intuitive eaters and compared them with other students who are not.
Participants then were tested to evaluate their health.
As measured by the Intuitive Eating Scale, developed by Hawks and others to measure the degree to which a person is an intuitive eater, the researchers found that intuitive eating correlated significantly with lower body mass index (BMI), lower triglyceride levels, higher levels of high-density lipoproteins and decreased risk of cardiovascular disease.
Approximately one-third of the variance in body mass index was accounted for by intuitive eating scores, while 17 to 19 percent of the variance in blood lipid profiles and cardiovascular risk was accounted for by intuitive eating.
“The findings provide support for intuitive eating as a positive approach to healthy weight management,” says Hawks, who plans to do a large-scale study of intuitive eating across several cultures.
“In less developed countries in Asia, people are primarily intuitive eaters,” notes Hawks.
“They haven’t been conditioned to artificially structure their relationship with food like we have in the United States.
They’ve been conditioned to believe that the purpose of food is to enjoy, to nurture. You eat when you’re hungry, you stop when you’re not hungry anymore.
They have a much healthier relationship with food, far fewer eating disorders, and interestingly, far less obesity,” he points out.
“What makes intuitive eating different from a diet?
All diets work against human biology, whereas intuitive eating teaches people to work with their own biology, to work with their bodies, to understand their bodies,” Hawks explains.
“Rather than a prescriptive diet, it’s really about increasing awareness and understanding of your body.
It’s a nurturing approach to nutrition, health, and fitness as opposed to a regulated, coercive, restrictive approach.
That’s why diets fail, and that’s why intuitive eating has a better chance of being successful in the long term,” he maintains.
Two Attitudes, Two Behaviors
To become an intuitive eater, a person has to adopt two attitudes and two behaviors.
The first attitude is body acceptance.
“It is an extremely difficult attitude adjustment for many people to make, but they have to come to a conscious decision that personal worth is not a function of body size,” says Hawks.
“Rather than having an adversarial relationship with my body, where I have to control it and force it to submit to my will so that I can make it thin, I’m going to value my body because it allows me to accomplish some higher good with my life.”
The second attitude is that dieting is harmful.
“Dieting does not lead to the results that people think it will lead to, and so I try to help people foster an anti-dieting attitude,” says Hawks.
“You have to say to yourself, ‘I will not base my food intake on diet plans, food-based rules, good and bad foods, all of that kind of thing.’
For people who are deep into dietary restraint and dietary rules, again, that’s a very difficult attitude adjustment to make, to give up all those rules.”
The first behavior is learning how to not eat for emotional, environmental or social reasons.
“Socially we eat all the time in our culture. We go out to eat ice cream if we break up with our boyfriend. We eat to celebrate.
We eat when we’re lonely.
We eat when we’re sad.
We eat when we’re stressed out,” says Hawks.
“Being able to recognize all the emotional, environmental and cultural relationships we have with food and finding better ways to manage our emotions is part of the process.”
The second behavior is learning how to interpret body signals, cravings, and hunger.
Also, how to respond in a healthy, positive, nurturing way.
Learning the body’s signals can be difficult at first, but Hawks suggests thinking about hunger and satiety on a 10-point scale, where “10” is eating until one is sick and “1” is starving.
Intuitive eaters keep themselves at or around a “5.” If they feel they are getting hungry, they eat until they are back at a “5” or “6.”
Stop eating when you are satisfied, even if that means leaving food on the plate.
No Food Is Taboo.
One part of intuitive eating that may be counterintuitive, is the concept that with intuitive eating there is a place for every food.
In other words, there is no food that’s ever taboo.
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There’s no food you can’t ever have.
“Adopting an anti-dieting attitude is the recognition that you have unconditional permission to eat any food you want,” says Hawks.
“And that’s scary for people who say, ‘If I abandon my diet rules, then I’ll fill a pillowcase full of M&M’s, dive into it and never come up again.
That’s what I crave, I know, that’s all I will always crave.’ But that’s, not the reality. The reality is that our bodies crave good nutrition.”
It is dieting that creates psychological and physiological urges to binge on taboo foods.
People may experience some binges when they first start eating intuitively. They eventually will learn to trust themselves and the behavior disappears, Hawks maintains.
One technique he suggests is having an abundance of previously taboo foods on hand. Once the food is no longer forbidden, you quickly lose interest in it.
“People are committed to recognizing what their bodies really want. The vast majority of people will say they are very quick to overcome cravings.” Hawks says.
Opening an office desk drawer filled with untouched junk food. “It certainly has worked for me.”
Copyright 2005 Daily News Central
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