Intuitive eating. discover a diet replacement approach
When was the last time you had a guilt-free meal? the relations of woman with food is marked by a number of feelings. Temptation, anger, inhibition and sadness are just a few of them. most of the timeincluding eating it has nothing to do with nourishing the body, which leads thousands of people to adopt restrictive diets with the sole purpose of rapid weight loss. With so many questionable methods emerging, it’s time to come up with something that works and is healthy intuitive eating.
This approach was developed by nutritionists Evelyn Triball It is Elise Resch, and is based on trusting our own bodies, which give signals when we need more or less food. “It takes into account the manifestations of hunger and satiety, respecting physiological needs while distinguishing between physical sensations such as hunger, emotional“, explains the nutritionist and founder of NB Clinic. Natalia Baros.
Because it defies dietary restrictions, compensatory habits and overconsumption are avoided in the short term. “When we feel restricted and have strict rules around food, the perception of violations can lead to overconsumption,” she says. It also helps more adherence to a healthy diet, as a varied diet with all the food groups and foods the patient likes makes it easier to follow the plan.
Intuitive eating is based on scientific evidence, and its use in nutritional counseling can be an alternative to prescription approaches, along with behavioral nutrition, according to an expert. “It helps patients who, because they’ve already done a lot diets limiting, they are disconnected from their own bodies, that is, they cannot hear or perceive the signs of hunger and satiety, and they are not at peace with food.
Intuitive eating columns
There are three fundamentals: unconditional permission to eat, eating to satisfy physiological needs, and relying on internal hunger and satiety signals. The first suggests that there are no forbidden foods, so that no one feels guilty about consuming anything and thus can associate eating with good sensations. The second talks about distinguishing hunger from emotional needs. The last one draws attention biological and gastrointestinal signs, such as abdominal rumbling.
How to identify saturation
“There is a discrepancy when the dose is regularly excessive or insufficient, and this can indicate emotional problems,” according to the psychologist. Lala Fonseca. But how to know how to recognize saturation? It can be difficult when we are used to eating without thinking about whether we are satisfied, but it is essential for healthy eating. Some signs, according to a nutritionist, that it has exceeded our amount the body the needs are: abdominal discomfort, feeling full, and lack of taste for food.
Those looking to eat intuitively are advised to start slowly, and Natalia’s advice is to rate your hunger and fullness on a scale of 0 to 10 before and after eating, so you can see more clearly when you’re hungry or not. Do not forget that no food is capable make fat or lose weight, so remove only one of them from your diet if medically recommended. “To demystify the concept of forbidden foods, you can choose a food that you find difficult to eat and plan the time to eat it, writing down how you felt before and after the experience.”
ED prevention and treatment
you eating disorders (EDs) are persistent eating behavior disorders. Intuitive eating works to prevent and treat them, according to the nutritionist. “As the connection with the body is cultivated by teaching the person to listen to its physiological signals, the relationship with food is restored, which improves the individual’s eating behavior.”
However, it is not always possible to adopt this attitude, because a person still has no idea about the amount and needs a nutritionist to convey it to him, in addition to a psychologist, which is necessary in all cases. “People often don’t realize that certain thoughts lead to bad behavior. If these people eat intuitively, without knowledge of their needs, they will choose negative alternatives,” explains the psychologist. So go to a nutritional education it’s just as important.