Alternative to Diets, Fasting, & Food Rules
Diets, Fasting/Intermittent fasting, and food rules are prominent in the medical, health, and wellness fields. They are promoted by influences, doctors, and the media in their processes and procedures for getting healthy and/or losing weight. What these processes and procedures, tools for health if you will, rely on is the engagement of cues that come from external sources. From providing lists of types of foods to eliminate, portion size, what day and/or time to eat or not eat, what foods are good and what foods are bad, and how to achieve the right body (shape and size). Although there is evidence these processes and procedures may have some health benefits, there is significant research that counters the claims of positive outcomes and instead points towards these external sources leading to mental, physical, and emotional dis-harmony and overall poor health. (1–3)
An alternative to these tools for health that is gaining more ground in the health and wellness industry is Intuitive Eating. This sustainable and holistic approach provides insight into the connection between food, mental, emotional, and body challenges that are behind many health issues, as well as showing people how to reconnect with their body and food.
What is Intuitive Eating (IE)?
“Intuitive Eating is a dynamic mind-body integration of instinct, emotion, and rational thought. It is a personal process of honoring your health by putting attention to the messages of your body and meeting your physical and emotional needs. It is an inner journey of discovery that puts you front and center; you are the expert of your own body. “ (4)
Intuitive Eating was created by two dieticians, Evelyn Tribole and Elyse Resche in 1995. Their evidence-based, mind-body approach includes a self-care framework of 10 Principles. These principles have two key elements that help cultivate harmony and a sympathetic relationship with the body. One element is the development of greater awareness of the physical sensations that occur within the body, such as the biological cues to indicate hunger and/or fullness. The ability to perceive body sensations is known as interoceptive awareness. (5) The other element is in addressing the obstacles and disruptors of harmony, which occurs mostly in the form of rules, beliefs, and thoughts (the mind).
Intuitive eating is naturally in alignment with health at every size and weight neutrality as it supports and encourages the cultivation of trusting our body.
How is Intuitive Eating different from Intermittent Fasting, diets, or restrictive food rules?
With Intermittent Fasting, diets, and restrictive food rules, you are not engaging in connecting with your physical sensations. Although you may be aware of them when you crave a food that is restricted or you feel hungry and irritable before your scheduled time to eat, the level of awareness is challenged by obstacles. The obstacles, which show up as thoughts, come from the messages received from the diet industry as well as the health and wellness industry. These industries have a plethora of rules and regulations. Rules that dictate: what to eat, what not to eat, how much to eat, and how to eat. Beliefs about what constitutes a healthy body (size and shape). There are also judgments, that become moral or ethical thoughts on what is good food and what is bad food. These messages become the obstacles to cultivating harmony with the body, and they put many into a state of confusion, conflict, frustration, and an overall mistrust of their body and how to support their health.
What are the Intuitive Eating 10 Principles?
1. Reject the Diet Mentality
2. Honor your hunger
3. Make peace with food
4. Challenge the food police
5. Feel your fullness
6. Discover the satisfaction factor
7. Cope with your feelings without using food
8. Respect your body
9. Exercise: feel the difference
10. Honor your health: gentle nutrition
When Intuitive Eating is not Intuitive Eating.
When a program offers Intuitive Eating concepts but is accompanied by weight-focused advice/recommendations, it is not Intuitive Eating. If a program or health practitioner engages in language or activities that leave you feeling judged or shamed by the foods you eat and/or your body size, removing compassion and your ability to connect and respond to your own biological needs, this is also not Intuitive Eating. (6)
As a self-discovery journey, Intuitive Eating removes the obstacles of rules, beliefs, and judgments, with the intention of achieving authentic health. Designed to bring awareness of the relationship you have with food and your body through self-compassion, this alternative to diets, fasting/intermittent fasting, and food rules provide a functional and holistic way to honoring your health, inside and out.
Want to learn more about Intuitive Eating?
Here is a website that offers podcasts, books, and more on the topic. A little for everyone in one location. https://workweeklunch.com/intuitive-eating-podcasts/?fbclid=IwAR0ExoMc50NxN-iopOXwUUEhmSg1vVSg8MMK4YaR_0AqAE4l8M9mPzkqnqg
Resources1. Cameron JD, Goldfield GS, Finlayson G, Blundell JE, Doucet É. Fasting for 24 Hours Heightens Reward from Food and Food-Related Cues. PLoS ONE. 2014;9(1):e85970. doi:10.1371/journal.pone.00859702. Stice E, Gau JM, Rohde P, Shaw H. Risk factors that predict future onset of each DSM-5 eating disorder: Predictive specificity in high-risk adolescent females. J Abnorm Psychol. 2017;126(1):38-51. doi:10.1037/abn00002193. Yo-yo Dieting May Have A Long-term Negative Effect On Immune Function. ScienceDaily. Accessed January 7, 2022. https://www.sciencedaily.com/releases/2004/06/040602063347.htm4. Tribole, MS, RDN E, Resch, MS, RDN E. What is Intuitve Eating? In: The Intuitive Eating Workbook. New Harbinger Publications, Inc.; 2017:251.5. Price CJ, Hooven C. Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Front Psychol. 2018;9:798. doi:10.3389/fpsyg.2018.007986. Tribole E. What is Intuitive Eating? Intuitive Eating. Published September 12, 2018. Accessed January 7, 2022. https://www.intuitiveeating.org/what-is-intuitive-eating-tribole/ 