Is Intuitive Eating A Balanced Approach To Dieting? Know Its Principles And Benefits

Intuitive eating is an approach to eating that promotes a healthy relationship with food, body image, and overall well-being. Unlike traditional diets that impose strict rules and restrictions, intuitive eating encourages listening to your body’s natural hunger and fullness cues. This practice aims to foster a more mindful, balanced, and sustainable approach to eating and self-care.

The principles of intuitive eating

• Intuitive eating is built on ten key principles developed by dietitians Evelyn Tribole and Elyse Resch. These principles help individuals reconnect with their body’s needs and develop a healthier relationship with food:
• Let go of the idea that you need to follow a specific diet to achieve health or happiness. Diets often lead to feelings of failure and frustration.
• Respond to your body's biological hunger signals with adequate nourishment. Ignoring hunger can lead to overeating and a sense of loss of control around food.
• Allow yourself unconditional permission to eat. When certain foods are restricted, they become more desirable, leading to potential overeating.
• Dismiss thoughts that label foods as "good" or "bad." These judgments can create feelings of guilt and shame.

• Listen for cues that signal you are comfortably full. Pause during meals to assess your satiety levels.
• Find joy and satisfaction in the eating experience. Eating should be pleasurable and fulfilling.
• Identify and address your emotions without relying on food for comfort or distraction.
• Accept and appreciate your body as it is. Body dissatisfaction can drive unhealthy eating behaviours.
• Focus on movement that feels good and energises you, rather than exercising solely to burn calories.
• Make food choices that honour your health and taste preferences while making you feel well.

Benefits of intuitive eating

• By eliminating food rules and restrictions, intuitive eaters often experience less guilt and anxiety around eating.
• Intuitive eating is associated with lower levels of depression, anxiety, and body dissatisfaction.
• This approach fosters long-term, sustainable health habits without the need for dieting.
• Listening to hunger and fullness cues helps improve body awareness and responsiveness.
• Finding pleasure in eating and honouring cravings can lead to a more satisfying and fulfilling eating experience.