What is intuitive eating? Intuitive eating also is known as normal eating, diet survival, non-dieting, and the no-diet approach. It is structured around the belief that people need to trust themselves enough to believe that they will eat what and how much food they need. Very few people are able to handle a traditional diet as a temporary or flexible plan, and they, instead, become embroiled in an endless cycle of dieting, bingeing, and guilt.

Intuitive eating teaches you to listen to your inner signals of hunger and fullness, and to respond accordingly. The plan does not mean that you should eat whatever you want, whenever your stomach starts to growl. You still must pay attention to proper nutrition. However, people are encouraged to not deny themselves. So, if you want ice cream, and nothing else will do, go ahead and have ½ cup. Savor every bite and eat it slowly. The point is to stop telling yourself that you “cannot” or “should not” eat certain foods. Moderation not Deprivation!

Food habituation research has proven that the more times a person is exposed to food, the less appealing it becomes over time. This is why people on traditional weight-loss diets find themselves obsessing with what they cannot have. For instance, some people do not allow sweets into their house, because they feel that they cannot trust themselves to have control. When these people are confronted with sweets in a social setting, they are likely to find themselves eating more than they want, because they are not sure when they will have the chance to eat sweets again.

What’s wrong with traditional weight-loss diets? A review of the scientific literature on diets proves two things. First, diets do generally lead to weight loss. An average of 5%−10% of body weight is lost in most clinical trials. Second, the weight loss is not maintained. The question is not whether or not the weight is regained, but how long it will take for this to happen following completion of a weight-loss plan.

Furthermore, these diets teach people to ignore their natural hunger cues and to look at food as the enemy. Frighteningly enough, weight cycling seems to lead to overall higher rates of mortality. Links are hypothesized between weight cycling and myocardial infarction, stroke, diabetes, hypertension, and suppressed immune function.

What are the benefits of intuitive eating? A study conducted at Brigham Young University showed that 24 female students following the intuitive eating plan had reduced body mass index (BMI), lowered triglyceride levels, increased high-density lipoprotein (HDL) levels, and reduced overall risk for cardiovascular disease. In addition, the plan leads to better body image and a diet with a higher nutritional quality, which has multiple health benefits.

Who is a candidate for this approach? Intuitive eating is a wise-eating approach for all people. However, it originally was designed for “chronic” dieters. It is especially useful for people with „perfectionistic‟ tendencies, addictive personalities, a strong-learned connection between love and food, distorted body images, and for people who are no longer reliable judges of when they are and are not hungry.

How should I get started? Consulting a nutritionist is a great way.  In my consultations we will start by observing when you are eating. Are you eating in social situations as a way of keeping busy? Are you eating at the movie theater, simply because it is a tradition for you? Are you eating as a way to expel nervous tension or to deal with boredom? These are all signs that you are not eating intuitively.

Pay attention to your hunger level. Rate your hunger on a scale of 1−10 every time that you eat. If the number is low, try to figure out why you are eating. Understand that one “not so healthy‟ meal or one “not so nutritious” day will not have any long-term effects on your health or weight. Nutrition is progressive, and your health is built on a pattern of lifestyle choices. You are not a “good” or “bad” person because of what or how you eat, and “good” or “bad” foods do not exist.

What about exercise? Exercise is strongly encouraged. It leads to a better understanding of the mind-body connection. Do not concentrate on how many calories you are burning on those digital displays at the gym. Instead, focus on how good it feels to move your body and how the food that you ate is fueling your activity.

You can find Brooke by calling 253-227-8284 or at NutritionAuthority.com  Most insurance is accepted!

Editorial Comment from Dr. Pullen:  This is a lot like the way people eat in cultures where the diseases of the first world are much less common.  Eat when you are hungry, eat lots of vegetables, and get lots of day to day exercise through activities that you do naturally.   Nice post Brooke!