Eating what makes us happy without prohibition and regaining a healthy weight for a long time is the enticing promise of intuitive eating. What are the bases of this conception of food that promotes well-being? We tell you everything.
55%. This is the percentage of women who have already followed a diet according to an Ipsos survey with Metabolic Profil*. If weight loss is undoubtedly one of the objectives set by the latter in the context of their dietary restrictions, feeling good in one’s body and in one’s mind are just as many goals to achieve. A trinity of intentions fully answered intuitive eating which contrasts radically with this kind of classic restrictive diets often adopted before the summer, which rhyme with injunctions to eat less sugar and less fat, or even to no longer allow ourselves to eat foods that we love.
Breaking with the pattern of guilt established by weight loss diets, intuitive eating is a more holistic and flexible approach to eating, developed by Evelyn Tribole and Elyse Reschdans, two American nutritionists, in the 90s. lose a few extra pounds, it above all invites a better understanding of oneself and one’s dietary needs to promote physical and psychological well-being.
Fewer restrictions, more well-being!
While we are bludgeoned by the idea that there are good foods and bad ones that we should not eat, intuitive eating reconciles us with all types of food and advocates a varied diet above all. No more prohibitions or reproaches that we make ourselves after having cracked for a burger and fries or a piece of chocolate cake, it invites us to listen to our desires without guilt, and to live them rather in correlation with the real needs of our body.
A good way to reconnect with the pleasure of eating, since this approach does not exclude the satisfaction of consuming the foods we love, those that titillate our taste buds. On the contrary, it is important to do not deprive yourself and not to enter the vicious circle of frustration which very often favors uncontrollable food impulses and excesses that one would not have done without following a restrictive diet. The key is an uninhibited and healthier relationship with food, but also with your body, which you finally listen to and with which you become more benevolent.
Put an end to the yo-yo effect and deficiencies
In addition to the notion of rediscovered pleasure in food, the main advantage of this conception of “eating well” is that it puts an end to another vicious circle: that of temporary weight loss which often follows the resumption of all those hard-lost pounds, if not more. According to a study conducted by ANSES in 2010, 80% of people regain weight a year after the end of their diet because they are so drastic that they upset the metabolism.
And that’s without counting on the fact that some don’t even cover our nutritional needs. The vitamin, mineral or fiber intakes of some are sometimes insufficient, while those of sodium can be largely exceeded, as the study informs us. By listening to our food intuitions which are sometimes also signals that our body sends us when we lack iron or magnesium, intuitive food avoids these pitfalls.
Listening to your body, but not its gluttony
Don’t count on chaining rich meals or wolfing down any proportion of food, because being attentive to your hunger does not mean giving in to all your food urges. What seems simple on paper is, in reality, not always so easy on a daily basis since we have lost the habit of being connected to our body and responding to the messages it sends us.
If it encourages us to respect and satisfy our hunger, intuitive eating also requires us to listen to our satiety and not to eat more than necessary. Forcing yourself to finish a pasta dish, eating a second piece of cake when you are full or eating without even being hungry are all reflexes that you have to get rid of.
And concretely, how do I do it?
As you will have understood, this approach is not limited to the plate. You will therefore have to review your way of thinking as much as your way of eating or considering your body. You have to regain confidence in yourself, your perceptions and your body. It will therefore be essential to give you time to adopt a new way of thinking and eating. Consulting a nutritionist or psychiatrist can help you.
The first thing to do: detach yourself from dietary precepts dictated by diets to listen to your body. Pay as much attention to your hunger as to your satiety and allow yourself to satisfy your cravings without feeling guilty afterwards. Once food becomes a source of pleasure again and no longer of anxiety, you can reconnect with your body and even rediscover the pleasure of moving.
The 10 principles to put into practice
1 – Reject the diet mentality which consists of depriving yourself and having unrealistic expectations in order to adopt a positive thought.
2 – honor his hunger to never go without eating again when you feel it.
3 – feel satietylistening to your body to know, too, when you have eaten enough.
4 – Respect your body by looking at themselves differently from before, without self-flagellation for sticking to the dictates of thinness and beauty.
5 – Give yourself unconditional permission to eat by stopping depriving yourself of certain foods or not eating enough when you feel the need.
6 – Neutralize your inner voicestopping to listen to her when she makes us feel guilty about eating.
7 – Discover satisfaction by reconnecting with the pleasure of eating what makes us want and by seeking it by eating to feel good.
8 – Understanding Emotional Food by identifying the food impulses that are linked to our emotions (such as frustration for example or cravings linked to boredom) so as not to use food to escape them.
9 – Move your body to promote his well-being with physical activity (walking, sport) in parallel with his new diet, in order to feel better in his body but more to lose weight.
10 – Adopt a benevolent nutritionthat is to say a balanced diet that provides everything necessary for physical and mental health, but without any pressure or dietary restrictions.
3 tips to better listen to your body at the table
Eating well is not just about what is on your plate, the conditions in which you eat are also very important to be able to listen to your hunger and your satiety. Some habits can help you:
- Make time to eat to have time to savor and chew each food well is useful to give yourself time to feel satiety instead of swallowing starters, main courses and desserts without even thinking about it. So plan a real lunch break and a slot in the evening for dinner before you feel an uncontrollable hunger that pushes you to engulf.
- Exclude TV and telephone from meals
Both parasitize our attention which then no longer focuses on the food ingested, the pleasure felt and the satisfaction of honoring one’s hunger as it should.
- Focus on the present moment
Now that your attention is fully available for your meal, focus on the pleasure felt and stop anticipating the effects of food on your body. Meal time is not a time dedicated to counting calories or anticipating a dreaded weight, it is a moment that celebrates the satisfaction of hunger and the pleasure of eating, it is all.
The book to put on your bedside table
Intuitive Eating: The Big Book
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Be careful not to corrupt the principles of intuitive eating
Intuitive eating has its limits and will only be good for you if you eat a balanced and varied diet. If you don’t like any vegetables or fruits, and you don’t seek to satisfy yourself with foods other than foods rich in fat and sugar, it will not be a health or well-being asset, on the contrary.
Likewise, if you suffer from eating disorders such as binge eating, it will be important to consult a health professional to resolve these urges that you could mistakenly confuse with your intuition.
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