Intuitive eating primer

Intuitive Eating is the gold standard of healing for people struggling with their relationship with food. But contrary to what some believe, it is not about just "eating what you want, when you want." Instead, it's about understanding what drives you to eat and how to decide whether or not to honor your hunger.

First off, Intuitive Eating (IE) is not a weight loss (or weight gain) program. It's also not the "f*** it" diet where you eat whatever you want, whenever you want. 

Instead, it's about understanding what triggers you to over / under eat by exploring your food history, social / environmental triggers, and relationship with your body. Ultimately, it's about learning to enjoy the experience of eating again. It's learning to eat and move WITH your body instead of eating / moving in ways that change your body. 

For people who are used to rigid health rules and eating patterns to manipulate the body, this can feel like a terrifying task. Because ultimately, it's about learning to trust your body - that the body knows when it's hungry and when it's full and the foods it needs to stay fueled, energized, satisfied, and healthy. 

The dieting industry teaches us that bodies are not to be trusted. They are to be manipulated, changed, and controlled to fit in a certain mold. IE is about un-teaching the dieting principles. Because dieting disconnects us from our body and actually causes our body (and mind) to react in frightening ways. For some, dieting is deeply entrenched in our behavioral patterns (and society). 

Here's a test. Which of the below are examples of dieting behaviors?  

• "I make 1/2 of my plate fruits/vegetables, 1/4 with starch, and 1/4 with protein"
• "I'll eat a salad at lunch because I am going out for dinner"
• "I ate an extra slice of pizza so I need to run tonight"
• "I don't have pasta and bread at the same meal"
• "I don't eat carbs after 6pm"
• "I ate a lot this afternoon so I'll skip dinner"
• "I drink a few glasses of water before each meal"
• "I'm going to remove gluten, sugar, dairy, alcohol, or grains for 30 days"
• "I'm going to drink only juice for a weak to detox my body"
• "I only eat whole wheat bread" 
• "I eat when I'm hungry and I stop when I'm full" 
• "I avoid fried food" 

Clearly you guessed it. They are all examples of dieting. Shocked? So was I. 

Normal eating is about giving attention to the space BETWEEN obsession and apathy. Because there's room for pleasure and health in the human existence. 

Truthfully. When I first learned about IE I was frightened, dismayed, and embarrassed. It rejected much of what it meant for my practice as a dietitian and trainer. I was LITERALLY the food police - trained to know the "exact" chemistry that your body "needs" and extremely skilled at teaching people how to "restrict right."

In my "prime," I handed out 8-12 low calorie diets a day and yes, my clients lost weight...until they didn't anymore. And the weight came back (and then some). So I gave them another diet...and another diet....because clearly it was THEM, not the system. 

But here was IE was telling me... 

I'm not supposed to tell someone to "make-up" for "overeating" by exercising more or eating less?   
Forcing people to eat a balanced plate actually makes them overeat? 
"Healthy" foods aren't everything a human being needs? 
Sugar doesn't cause diabetes?
Eliminating a food from your diet makes you want it more? 

Fudge.
Crumb.
@#$@#%$#@#$@#$

So where do I start? 

If you're at the beginning of your IE journey, get a lay of the land. 

If you'd like to learn more about IE, check out this YouTube video: 

If you're ready to dive into IE on your own, you can purchase either the book or workbook depending on your style. 

the book

the workbook

If you're not a reader and prefer to listen to stories, there are also some amazing dietitians spreading the message of IE. Here are some of my favorite podcasts

Jessi Haggerty (dietitian, personal training, certified intuitive eating counselor) has a free IE training on her website. She also has a free podcast, called BodyLove, where she talks with experts about body image. In her 1st episode, she interviews the authors of IE.

Christy Harrison (dietitian, certified intuitive eating counselor) hosts Food Psych, a free podcast where she interviews leaders in the body positive and health at every size movements

Paige Smathers (dietitian) talks about the science of nutrition fused with the principles of IE on her free podcast, Nutrition Matters​

For dietitians / health experts, Fiona Sutherland (dietitian) runs a wonderful podcast to teach how to promote a peaceful relationship with food. ​

Intuitive eating isn't about right and wrong. Instead it's about finding what works for you as a whole person. I hope you check it out!

Stay Nourished Friends!