Achieving the ideal figure, that is the dream of many people. They try diets, count calories and live by strict eating rules. But there is another way.
With an intuitive diet, you can eat what you want, without prohibitions. It is important to listen to the natural signals of hunger and satiety. We shed light on how intuitive eating works and how to actually achieve intuitive eating.
What exactly does intuitive eating mean?
Intuitive eating means listening to your body and knowing its signals. The term “self-esteem” is highly valued in this diet. The model was developed in 1995 by dieticians Evelyn Tribole and Elyse Resch from the USA.
Photo series with 10 photos.
There are no dietary rules for intuitive eaters. By working with their own hunger and fullness cues, they instinctively know what they need and when.
Eating intuitively means: eat only when you are hungry and stop eating when you feel full.
A host of studies have now confirmed that intuitive eating has many benefits, including higher self-esteem, better body image, increased well-being, and a lower rate of eating disorders.
The most important rules for intuitive eating
- Hungry: Eat when you are physically hungry.
- No prohibitions: Eat what tastes good and is good for you. So enjoy chocolate, but eat it mindfully and not out of frustration or stress.
- Without bad conscience: Eat slowly and eat mindfully.
- Feeling full: Stop eating when you are comfortably full. The stomach should not hurt or feel tight.
- Self love and mindfulness: Respect and accept your body. Be grateful that your body takes you everywhere.
- Staying healthy: Maintaining good health should be the ultimate goal, not the ideal of where you want to trim your body.
- Be active: Exercise keeps the body and mind vital and healthy.
What foods are allowed and which are prohibited?
With intuitive eating, there are basically no rules about what foods to eat and what not to eat. Of course, it’s not just about eating chocolate all day. But it is not prohibited either.
The body instinctively knows what food it needs and when. And the more you practice intuitive eating, the more natural the desire for nutritious, unprocessed food becomes.
Typical signs of hunger
they are stomach growling, loss of concentration, restlessness and mood swings.
Typical saturation signals
They are a pleasant feeling in the stomach, less appetite, a feeling of fullness and tiredness.
This is how weight loss works with intuitive eating
By eating intuitively, you trust that your body is smarter than anyone else diet. Once you’ve learned how to interpret your hunger and fullness signals correctly, your (emotional) binge eating will also decrease. Y: You stop eating when you are comfortably full. That Lose weight it becomes secondary and happens automatically as you learn to develop a normal and healthy relationship with food.
But how do you manage not to eat a well-laden plate of deliciousness even though you’re already full? “By taking the time to eat and seeing it as a whole activity,” says Mareike Awe, physician and author of the book Feel-Good Weight.
As an exercise, he recommends having a proper meal. “The important thing is to focus on avoiding distractions and putting your knife and fork aside from time to time.” So you can feel when the feeling of satiety really sets in.
Sometimes the obstacles of everyday life get in the way. What if you’re not hungry at the appointed time? Awe says: “With a little practice, you can plan it.” For example, if the whole family eats at 6:00 pm and is hungry an hour before, Awe suggests that he can bridge the gap with some nuts or another small snack. After that, you can look forward to a meal together.
Important note: The information is in no way a substitute for professional advice or treatment by trained and recognized physicians. The content of t-online cannot and should not be used to make diagnoses or initiate treatment independently.