The principles of intuitive eating were popularized by dietitians Evelyn Tribole and Elyse Resch in 1995. The philosophy behind intuitive eating is rooted in self-care, body respect, and rejecting diet culture. It encourages individuals to listen to their bodies and respond to hunger, fullness, and satiety cues, leading to a more balanced and enjoyable relationship with food.
Putting Intuitive Eating into Practice:
Reject the Diet Mentality
The first step to embracing intuitive eating is letting go of the diet mentality and disengaging from unsustainable programs and quick fix weight-loss programs. Understand that these approaches are often short-lived and can lead to negative impacts on both physical and mental health.
Honor Your Hunger
Learn to recognize and respect your body's hunger signals. Eat when you are genuinely hungry and prioritize regular meals and snacks to maintain consistent energy levels throughout the day.
Respect Your Fullness
Just as it is essential to listen to your hunger, it is equally vital to be attentive to your fullness cues. Pause during meals to assess how your body feels. Stop eating when you feel comfortably satisfied, not overly stuffed. Remember, this is fuel and an overflowing tank is as equal a problem as an empty one. Give your body the space it needs to perform at its best and make the most of the nutrients you're providing.
Make Peace with Food
Give yourself permission to enjoy all types of food without guilt. Depriving yourself of certain foods can lead to cravings and unhealthy relationships with eating. Allow yourself to savor the foods you love in moderation and without judgement.
Challenge Emotional Eating
Recognize the difference between physical hunger and emotional hunger. Emotional eating often stems from stress, sadness, or boredom. Instead if turning to food as a coping mechanism, explore alternative ways to deal with emotions, such as mindfulness, practicing journaling, or engaging in hobbies.
Discover Satisfaction
Focus on finding satisfaction in your meals by choosing foods that truly nourish and delight you. Experiment with different flavors, textures, and cuisines to create a more enjoyable and fulfilling experience.
Tune Into Your Body
Develop a heightened sense of body awareness. Pay attention to how your body responds to different foods and eating habits. Adjust your eating patterns accordingly to suit your unique needs and preferences.
If you're on a 7-Day or 21-Day Cleanse, we encourage journaling - most specifically during pre-cleanse and reintroduction to help you compare your experiences and develop that sensory awareness for long-lasting habit-forming and wellness.