How do I start practising intuitive eating?
What is intuitive eating?
Intuitive eating has gained traction as a more sustainable approach towards healthy eating. Contrary to traditional diets which are often restrictive, an ‘intuitive eating diet’ does not exclude any foods. So really, it is not a diet but rather an eating style.
This eating approach is part of a revolutionary program developed by dietitians Eylse Resch and Evelyn Tribole. It teaches us to use intuition, emotion and rational thought when caring for ourselves. Through this process, we learn to become the expert of our bodies. Hence, intuitive eating is not another diet strategy to control weight but an eating approach, which embodies principles of self-care.
On a day-to-day basis, practising intuitive eating means giving yourself permission to eat all foods, paying attention to your body cues, and tending to emotional needs in healthier ways.
What is the difference between intuitive, conscious and mindful eating
Then, what about conscious or mindful eating? Are they the same as intuitive eating? These three eating styles are similar but they are slightly different to one another. Each practitioner or nutrition expert may have their own way of explaining their differences. From my perspective,
Intuitive eating focuses on intuition and listening to the body.
Conscious eating is intuitive eating with the understanding of your own nutritional needs.
Whereas mindful eating focuses on the experience of eating.
Benefits of practising intuitive and mindful eating
Practising these eating styles are more than just beneficial. They are a vital part of healthy eating and having a positive relationship with food. Intuitive eating:
Promotes a healthy attitude towards food and nutrition.
Supports healthy body image.
Helps us make peace with food, if we have lost touch with food and trust towards our own body cues.
Helps us develop self-care intuition.
Helps us keep a balanced lifestyle.
Helps us care for our mental wellbeing.
With practising mindful eating, you will:
Have better digestion and nutrition absorption.
Have better satisfaction from your meals.
Be able to cultivate gratitude and appreciation.
Discover a more wonderful experience of food and connection with others.
How do we start practising intuitive eating?
These are three key elements I believe are important when you are starting to practice intuitive (conscious or mindful) eating. You may even want to focus on one aspect each time you practise.
1. Being relaxed
When we are stressed or anxious, our body’s physiology switches to a fight or flight mode, prioritising blood flow to our muscles, brain and limbs. During this time, blood flow to our gut is reduced, meaning our gut function to digest and absorb nutrients is almost non-existent. So, look for environments and ways to create a relaxed body and state of mind.
2. Observing with our senses
Experiencing the world with our senses is an art. It is possible to look but not see, to hear but not listen, to eat but not taste. Enjoy your meal with all of your senses. By doing so, you will not just enjoy your food better but also, be more present in life and with the people around you.
3. Tasting mindfully
How does your food taste? What are the flavour(s)? Is it new, familiar or rare? What are the texture and mouthfeel? Is your meal cold or piping hot? Does it warm you up or is it refreshing? What do you feel? What comes to mind?
Something to remember
Intuitive eating may not be suitable for everyone but it teaches us to go back to basics. Hence, intuitive eating is essential to healthy eating.
For some of us, taking on this approach towards food is uncomfortable as it means facing our emotions and the deeper conditions of our soul. If this is how you feel, don’t be afraid. See intuitive eating as a gentle way to care for yourself better, and as an opportunity to start the journey to healing your heart.