You have probably heard of intuitive nutrition which helped many people to lose weight without strict diets, and to love both their bodies and food. So, we decided to tell more about this way of conscious eating. How it works? Is it safe? Will it help? Does it fit everybody? What do scientists and doctors think of it?
The basic idea of intuitive nutrition is simple: listen to your body, eat when you have a feeling of hunger, and stop as soon as you feel full.
How intuitive nutrition works
Intuitive nutrition means distinguishing physical and emotional hunger. When the body reports that it needs food, a person has unpleasant sensations in the stomach, fatigue and irritability. But sometimes a person wants to eat without being physically hungry, for example, because of stress.
So, if you choose mindful eating, learn to listen to your physical hunger, and to analyze the causes of emotional one. Moreover, it is extremely important to love and respect your body. You do not need strict diets, and do not have to lose weight constantly. Just enjoy every meal you take!
In fact, intuitive nutrition concentrates more on the attitude to the body and food than on food itself. There are no prohibited products in this system.
Intuitive nutrition rules
The system prescribes to respect your physical hunger, as well as your feeling of fullness after meals. Mind that the longer you stay hungry, the greater is the likelihood of overeating later.
When you feel hungry, ask yourself what kind of food you want right now: cold or hot, soft or crunchy, sour, salty or spicy.
In addition, you must learn to solve your problems without using foods, and to eat in a pleasant atmosphere. But the most important thing is to build a positive relationship with your body and tune in to a long-term balanced eating. Maybe you will appreciate having a food diary.
Most scientists and nutrition specialists admit that intuitive nutrition helps reduce the urge to overeating, the symptoms of anorexia, and improves eating habits and health in general.
When eating mindfully, try to increase the amount of “useful” foods, including fruits, vegetables and fish. But do not give up “harmful” foods (for example, fatty or sweet) completely.
At the same time, according to studies, conscious eating not always leads to weight loss. Nevertheless, followers of this approach have a lower body mass index than most others. In addition, some researchers note that intuitive nutrition contributes to improving blood pressure and cholesterol levels.
Unfortunately, a lot of factors can disrupt the work of the appetite control system. First of all, mindful eating might not fit patients with diabetes, severe obesity, or serious psychological problems. In such cases, intuitive nutrition can become part of a therapeutic plan.