Intuitive eating explained

Intuitive eating is an approach to eating that focuses on the body's response to cues of hunger and satisfaction.[1] [2] It aims to foster a positive relationship with food as opposed to pursuing "weight control".[3] Additionally, intuitive eating aims to change users' views about dieting, health, and wellness, instilling a more holistic approach. It also helps to create a positive attitude and relationship towards food, physical activity, and the body.

The term "intuitive eating", coined by registered dietitians Evelyn Tribole and Elyse Resch, first appeared in a 1990s peer-reviewed journal article.[4] In 2012, Tribole's and Resch's book Intuitive Eating: A Revolutionary Program that Works was published, identifying ten components of intuitive eating and reviewing the scientific research that has been conducted on it.

Characteristics

Unlike most diets, intuitive eating does not try to ban or restrict certain foods, with its mindset being that food should not be looked at as "good or bad". Practitioners are instead encouraged to listen to their body and eat what feels right for them.[5]

Intuitive eating follows 10 guidelines:

  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 emotions without using food
  8. Respect your body
  9. Exercise
  10. Honor your health

Research

Weight loss and chronic disease control

Intuitive eating has been shown to be as effective as diet intervention for short-term weight loss, and to decrease weight significantly more than in control groups that had no diet intervention. Long-term weight loss from intuitive eating might be possible, but this possibility is not yet well-studied.

Intuitive eating may lead to less frequent overeating and better self-regulation in terms of calorie consumption.[6] [7]

Intuitive eating may be equally effective as a diabetes self-management education (DSME) and a lifestyle weight loss program, although further research is needed.[8]

In overweight or obese pregnant women, intuitive eating can also help lower glucose levels.

Intuitive eating may help to lower cholesterol and fasting glucose levels, improve HbA1C levels, and lower systolic and diastolic blood pressure.[9]

A study from 2022 showed that lifestyle interventions focused on weight loss that also included intuitive eating had better weight loss maintenance results than those without intuitive eating.[10]

Disordered eating and body acceptance

Intuitive eating may help to decrease eating disorder symptoms and behaviors as well as decrease weight stigma and concerns about weight.[11]

A 2022 review found that intuitive eating helped to decrease dieting.

A 2016 review found that it correlated with self-esteem and self-compassion. Another review found that it could lead to improved quality of life, body image, and body appreciation.

A 2019 study revealed that women who followed intuitive eating patterns were able to let go of the concepts of "good" and "bad" foods that are commonly promoted by diet culture, allowing them to eat a more balanced, sustainable, and non-restrictive diet.[12]

Drawbacks and limitations

Intuitive eating has shown growth as a possible method for losing weight and yielding health benefits. However, researchers warn that there is not enough research to support that it can assist with weight loss long-term, or with maintaining weight loss. Furthermore, doctors and registered dietitians warn that this "non-diet" diet approach will yield different results for different people.[13]

People with certain health conditions may be instructed by their doctor to follow a particular diet, eliminating the choice to follow an intuitive eating diet. Critics have also argued that because intuitive eating is so broad, with no given diet plan or food restrictions, it can be hard for some users to know what to eat and how much to eat. It can be a steep learning curve to accurately respond to one's hunger and fullness cues.[14]

See also

References

  1. Bédard . Alexandra . Lamarche . Pierre-Olivier . Grégoire . Lucie-Maude . Trudel-Guy . Catherine . Provencher . Véronique . Desroches . Sophie . Lemieux . Simone . 2020-12-21 . Can eating pleasure be a lever for healthy eating? A systematic scoping review of eating pleasure and its links with dietary behaviors and health . PLOS ONE . 15 . 12 . e0244292 . 10.1371/journal.pone.0244292 . 33347469 . 7751982 . 2020PLoSO..1544292B . 1932-6203. free .
  2. Babbott . Katie M . Cavadino . Alana . Brenton-Peters . Jennifer . Consedine . Nathan S . Roberts . Marion . 2022-04-09 . Outcomes of intuitive eating interventions: a systematic review and meta-analysis . Eating Disorders . 31 . 1 . 33–63 . 10.1080/10640266.2022.2030124 . 35400300 . 248074243 . 1064-0266.
  3. Bruce . Lauren J. . Ricciardelli . Lina A. . January 2016 . A systematic review of the psychosocial correlates of intuitive eating among adult women . Appetite . 96 . 454–472 . 10.1016/j.appet.2015.10.012 . 26474781 . 22806269 . 0195-6663.
  4. Fuentes Artiles . Ruben . Staub . Kaspar . Aldakak . Lafi . Eppenberger . Patrick . Rühli . Frank . Bender . Nicole . August 2019 . Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis . Obesity Reviews . 20 . 11 . 1619–1627 . 10.1111/obr.12918 . 31368631 . 199057284 . 1467-7881.
  5. Web site: Sreenivas . Shishira . What Is Intuitive Eating? . 2023-02-27 . WebMD .
  6. Lovan . Padideh . George . Florence . Campa . Adriana . Huffman . Fatma . Coccia . Catherine . 2022-05-04 . The Effect of Mood Change and Intuitive Eating Skills on Self-Regulation of Food Intake among Undergraduate College Students . American Journal of Health Education . 53 . 3 . 149–160 . 10.1080/19325037.2022.2048748 . 1932-5037.
  7. Giacone . Luana . Sob . Cynthia . Siegrist . Michael . Hartmann . Christina . January 2024 . Intuitive eating and its influence on self-reported weight and eating behaviors . Eating Behaviors . 52 . 101844 . 10.1016/j.eatbeh.2024.101844 . 1471-0153. 20.500.11850/657629 . free .
  8. Hayashi . Lauren C. . Benasi . Giada . St-Onge . Marie-Pierre . Aggarwal . Brooke . 2021-12-16 . Intuitive and mindful eating to improve physiological health parameters: a short narrative review of intervention studies . Journal of Complementary and Integrative Medicine . 20 . 3 . 537–547 . 10.1515/jcim-2021-0294 . 34913327 . 10098784 . 245145586 . 2194-6329.
  9. Hensley-Hackett . Katie . Bosker . Josephine . Keefe . Ashleigh . Reidlinger . Dianne . Warner . Molly . D’Arcy . Anna . Utter . Jennifer . October 2022 . Intuitive Eating Intervention and Diet Quality in Adults: A Systematic Literature Review . Journal of Nutrition Education and Behavior . 54 . 12 . 1099–1115 . 10.1016/j.jneb.2022.08.008 . 36274010 . 253067042 . 1499-4046.
  10. Nunes . Catarina L. . Carraça . Eliana V. . Jesus . Filipe . Finlayson . Graham . Francisco . Rúben . Silva . Marlene N. . Santos . Inês . Bosy-Westphal . Anja . Martins . Paulo . Minderico . Cláudia . Sardinha . Luís B. . Silva . Analiza M. . May 2022 . Changes in food reward and intuitive eating after weight loss and maintenance in former athletes with overweight or obesity . Obesity . 30 . 5 . 1004–1014 . 10.1002/oby.23407 . 1930-7381.
  11. Schmid . Jane . Linxwiler . Ashley . Owen . Erica . Caplan . Heather . Jenkins . Kristi Rahrig . Bauer . Katherine W. . Zawistowski . Matthew . Weeks . Heidi M. . Sonneville . Kendrin R. . January 2024 . Weight-inclusive, intuitive eating-based workplace wellness program associated with improvements in intuitive eating, eating disorder symptoms, internalized weight stigma, and diet quality . Eating Behaviors . 52 . 101840 . 10.1016/j.eatbeh.2023.101840 . 1471-0153 . 11002983 . 38134818.
  12. Barraclough . Emma Louise . Hay-Smith . E Jean C . Jean Hay-Smith . Boucher . Sara E . Tylka . Tracy Lynn . Horwath . Caroline Christine . 2019-02-01 . Learning to eat intuitively: A qualitative exploration of the experience of mid-age women . Health Psychology Open . 6 . 1 . 2055102918824064 . 10.1177/2055102918824064 . 2055-1029 . 6360478 . 30746153.
  13. Web site: June 8, 2022 . What is Intuitive Eating? 10 Principles to Follow . Cleveland Clinic.
  14. Web site: 2019-09-22 . What is Intuitive Eating and Is It Healthy? . 2023-01-29 . News-Medical.net .

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