The Anti-Diet Plan You Need For Your Health

Over the past few decades, a plethora of new diets have surfaced. While all of them had some merit to them—and they did lead to good health, enhanced wellbeing and longevity for some people—they are not always sustainable. It is not so much the diet that doesn’t work but the fact people are ‘dieting’. Some diets, even though healthy, just don’t resonate with people and the motivation to go on with it is lost. Old eating habits make a comeback and quickly enough, people go back to square one. Not to mention, the shame and guilt people feel for not complying with the diet that propagates an unhealthy relationship with food.?

If this is something you struggle with, then this week’s newsletter is for you. I want to share with you a new way of looking at food that gets you in shape, improves your mental health, and helps you understand your body better. This way of cultivating a healthy relationship with food, this method is called intuitive eating.

What Is Intuitive Eating?

“ Intuitive eating is a mind-body self-care eating framework”?

Evelyn Tribole

The concept of intuitive eating has been around since the 1970’s, but it was only in 1995 that the term officially came into use. It was coined by two dieticians Evelyn Tribole and Elyse Resch. Over the span of their careers, they realized that restricting foods and the strict rules of various diets resulted in an unhealthy relationship with eating. That’s when they devised a different approach to eating—one that emphasized satiety, intuition and pleasure.?

When we create a category of ‘forbidden foods’ in our mind, we also create a biological and psychological deprivation of those said foods. This creates a displacement between the body's natural urges and our behaviors, which leads to a mind-body disconnection. As this deprivation increases so does the urgency to eat those and this hunger is called primal hunger. When you finally give in to this urge, the body often loses control and you binge eat, feeling guilty and ashamed.??

In intuitive eating the ‘forbidden’ nature of food is eliminated. This creates a safe and comfortable environment where a person has more command over what they want to eat. The goal is to make peace with all kinds of food, so that there is no greater or lesser value placed on it. If you love a particular food, you will still love it and will have the option to eat it. Because it’s not a rare commodity–and mentally you’ve made it more accessible—you are less likely to eat it excessively. But still, how do you keep yourself from binging on a particular food? Ask yourself these three questions before digging in:?

1. Do I really want this food?
2. If I eat this food right now, am I going to enjoy it?
3. As I’m eating it, do I like how my body feels?

This shift in thinking is called habituation.

How To Practice Intuitive Eating?

Intuitive eating is a lot about being mindful of what you’re consuming, while respecting your body. You should eat when you’re hungry, and stop when you’re full. It’s also important to avoid distractions during mealtime so that you can savour what you’re eating. This also gives you an opportunity to listen to your body as it gives you signals of fullness, and feel satisfied with what you’re eating.

It’s also essential that you combine intuitive eating with movement. You don’t have to hit the gym or go for a run if you don’t enjoy these activities; rather, choose interventions that you enjoy, like dancing or yoga, that keep you physically active.

Things To Remembers While Practicing Intuitive Eating

1. Intuitive eating doesn't mean you can eat whatever you want, whenever you want.
2. It takes time, patience, and compassion to understand your body and its requirements.
3. Even though you respect your body, it doesn’t mean you can’t strive to reach the ideal weight or have any other health goals. The important thing to remember is ‘why’ you have those health goals and ‘what’ food choices you want.??
4. There can be weight fluctuations till your body gets used to intuitive eating. Any additions or subtractions in your diet should be done after consulting with a dietician or a doctor, especially if you have pre-existing medical conditions.
5. Consulting with a dietician or physician on food groups can provide you with valuable information on the nutrients that your body needs.?

Impact of Intuitive Eating on Health and Longevity?

Intuitive eating can be a good way to understand your body and change your relationship with food. Studies have shown that people who eat intuitively have less food preoccupation, lower rates of disordered and emotional eating, reduced stress, higher levels of self-esteem, and better body image. They are less prone to mental health disorders like anxiety, depression, and eating disorders. They also have improved cholesterol levels, sugar levels, metabolism and lower BMI with the ability to maintain their weight.

Intuitive eating can also be combined with intermittent fasting, Mediterranean diet, and other healthy eating plans. It can also aid in weight loss. As long as the food you eat nourishes you, makes you healthy, gives you joy, and a better relationship with food, any health goal can be achieved.?

Get Started On Your Healthy Eating Journey?

If you’re wondering what else you can do to boost your health, visit humanedge.co to read more about biohacks for longevity.?

This newsletter is a part of our ongoing series.