What is Intuitive Eating ?
Intuitive eating is a nutritional approach that integrates the physical and mental health. It accounts for body cues (biology), emotional and rational thought. It is a personalized process that brings together the nutritional science and expertise of a dietitian and your expert knowledge of your body and mind.
Who is intuitive eating for ?
Intuitive eating is for you if you experience :
A long history of chronic dieting
Weight cycling (yoyo dieting) – weight loss, followed by weight gain.
Constant or obsessive thoughts about food (which drains your energy)
Reliance on nutritional information (calories)
Poor awareness to hunger and fullness cues
Feeling of loss of control around food
Restrict and binge cycle
Never able to stick with a « plan » or find consistency
Feeling overwhelmed by all of the nutrition information
See food as good or bad
Tired of restriction and feeling little to no satisfaction when eating
Defeat and rebel against what you “think you should be doing”
Why stop your chronic dieting cycle?
Interrupting the cycle of being "on" or "off"a diet can help you to :
Improve your relationship with food
Have more energy
Tune into your body awareness
Coping mechanism (other than food)
Nutritional balance and sustainability
Chronic disease management
Easier food decisions
Making more room for what matters most to you
There are 10 guiding principles of Intuitive Eating
1. Reject the diet mentality
Address the restriction-feasting cycle that diet creates. It also moves away from quick, easy one-size-fits all that backfires.
2. Honor your hunger.
Understand hunger and find a structure that keeps you energized and fueled. Get the necessary guidance to unpack your habits, meal timing, decision making associated with hunger cues awareness.
3. Make peace with food.
Explore the unconditional permission to eat and the impact of restriction cycles. Although this may sound scary, improving your relationship with food is a key factor in stopping you from yo-yo dieting.
4. Challenge the food police.
Address your food rules, obsessive thoughts and monitoring pattern. Acknowledge the past and current influence of previous diets, conversation and interaction with others.
5. Feel your fullness.
Get familiar with factors that affect how much you eat and how you feel after a meal. Get to know what food will keep you fueled between meals so you can stop thinking about food and perform well.
6. Discover the satisfaction factor.
Nutrition is about science, but also about enjoyment, socializing and satisfaction. Clarifying satisfaction factors supports longs term health and sustainable habits.
7. Cope with your feelings without using food.
Find ways to comfort, nurture, distract, and solve your struggles without using food. Learn more about what emotions affect your eating pattern and triggers.
8. Respect your body.
Beyond loving your body, open the conversation about respecting your here/now body so you can move forward. Body hate, shame and guilt are not durable motivators.
9. Exercise: Feel the difference.
Discover enjoyable movement. Move away from calorie-burn approach and tune into how it feels to move your body.
10. Honor your health with gentle nutrition.
Work on a personalized application of nutrition that makes you feel good. Make food choices that honor your health and satisfaction. Aim for personalized progress not perfection.
Call Perfect Balance to speak with our dietitian or make an appointment if you are interested in nutritional consultation based on the Intuitive Eating principles.