Intuitive Eating (IE) is a very simple way to build a healthy relationship with food. We decide for ourselves what and when we will eat.
The creators of this revolutionary nutrition system are psychotherapist Jane Hirschmann and nutritionist Carol Munter, authors of the book “Overcoming Overeating,” as well as British psychoanalyst Susie Orbach, who treated Princess Diana for bulimia. All of them themselves once suffered from excess weight, but were able to overcome it by completely abandoning diets and establishing contact with their own body. Research by University of Utah professor Dr. Stephen Hawkes has proven that eating almost anything you want, and losing weight (or not gaining weight) is not difficult if you listen to your body's signals.
Finally, in the 1995 book by dietitians and nutritionists Evelyn Triboli and Alice Rush, Intuitive Eating: A Revolutionary Method That Works! the basic ideas and principles were clearly formulated for those who want to regain or maintain slimness without violence against themselves.
Valuable bonus
In the arsenal of IP followers there are many techniques and exercises. For example, a pause in the middle of a meal helps prevent you from missing the feeling of fullness. The second option is to slow down. This will help you focus on the process and understand:
- Do you like the taste of this dish or are you just used to the fact that “you have to finish eating”?
- Are you really still hungry?
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When leaving the table, rate your saturation level on a scale of ten. Those who have been on diets for a long time will find it difficult to accept the fact that food actually has a lot of advantages. Yes, it’s because of these donuts that you gain weight, and then you feel like a weak-willed slob. But they are the ones who console you when it’s difficult, dull resentment and irritation.
Make a list of dishes and products that especially attract you in troubled times. This way it will be easier to understand why they are good and bad for you: tasty/increase cholesterol levels; saves you from boredom/consistently causes a feeling of heaviness, etc. By recognizing that food has its benefits, instead of remaining its slave forever, you finally gain power over it.
3 principles
- < li>Respect hunger.He who ignores it then eats more.
- Do not divide food into harmful and healthy. Even someone who eats the right foods still does not live forever.
- Eat with pleasure. Allow yourself to enjoy whatever you want. You'll still break out and eat the same thing, but in larger quantities.