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The No BS Guide to Holistic, Healthier Eating

Intuitive eating

  • It does not approve the diet culture.
  • It respects all body shapes and sizes.
  • It helps you recognize your body’s cues for hunger and fullness.
  • It helps you evaluate habits you want to change, but without policing food.
  • It helps you liberate from food’s control.
  • It makes you see food as fuel rather than filler.

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IDEA EXTRACTED FROM:

The No BS Guide to Holistic, Healthier Eating

The No BS Guide to Holistic, Healthier Eating

https://www.healthline.com/health/food-nutrition/how-to-start-intuitive-eating

healthline.com

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Key Ideas

Mastering mindful mealtimes

  • Cook or prepare food yourself if possible.
  • Don’t scroll through social media when eating.
  • Turn off all streaming services.
  • Eat away from your desk, cubicle, or office.
  • Pay attention to the smell, taste, and texture of your food.
  • Analyze the flavors and why they go well together.

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Intuitive eating

It is a philosophy of eating that makes you the expert of your body and its hunger signals.

Essentially, it’s the opposite of a traditional diet. It doesn’t impose guidelines about wha...

The basics

To eat intuitively, you may need to relearn how to trust your body. Distinguish between physical and emotional hunger:

  • Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. 
  • Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. 
History of intuitive eating

Some of the concepts of intuitive eating have been around at least since the early 1970s, though the term wasn’t coined until 1995.

The program was built on the principle that diets don’t work and that lifestyle changes and personal care are more important for long-term health.

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Intuitive eating

This is not a diet. Intuitive eating is an approach to health and food that emphasizes learning to give your body what it needs.

It doesn't involve rules related to how or w...

Quiet your inner food police

Recognize and silence your inner critic.

An example of your inner food police: if you're scanning a restaurant menu and you catch yourself saying "That’s not healthy. That’s too many servings. That’s too high fat, " that voice is not yours, although it feels like it. It's only fueled by external messaging.

Stop moralizing

Food isn’t good or bad. Don't fall for this 'black or white' way of thinking.

Health and nutrition exist on a gradient. Keeping your health in mind when making food choices is totally in line with intuitive eating, but being rigid about healthy eating isn’t.

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Intuitive eating

Intuitive eating involves coming to peace with your body’s needs, letting go of the guilt associated with eating and ending the struggle of rules.

Intuitive eating and mindful eating

With mindful eating, there is no explicit rejection of dieting. 

Intuitive eating rejects the diet mentality altogether—that’s the biggest difference.

Principles of intuitive eating
  • Honor your hunger. Reject the diet mentality, make peace with food and challenge the food police.
  • The act of eating. Respect your fullness, and discover the food delight factor.
  • The emotion of eating. Honor your feelings without using food, and respect your body.
  • Exercise—feel the difference.
  • Honor your health.

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