Intuitive eating is a concept that has been gaining popularity in recent years as a more mindful approach to eating.

Rather than following strict diets or calorie-counting, intuitive eating involves listening to your body’s hunger cues and eating what you truly desire. But is intuitive eating backed by science? The answer is yes! Here’s what you need to know about the science behind intuitive eating.

What is intuitive eating?

Intuitive eating is a philosophy that was first introduced by dietitians Evelyn Tribole and Elyse Resch in 1995.

The concept is simple: it involves trusting your body to signal when you’re hungry and full, and making food choices based on what your body truly wants. Intuitive eating also emphasizes body acceptance and rejecting the diet mentality.

What does the science say about intuitive eating?

Multiple studies have shown the positive effects of intuitive eating on both physical and mental health. Here are some key findings:.

Intuitive eating can lead to better physical health

Intuitive eaters are less likely to engage in unhealthy weight-control behaviors, such as restriction or binge eating.

In fact, a study published in the Journal of the Academy of Nutrition and Dietetics found that intuitive eating was associated with a lower BMI and decreased risk of heart disease.

Intuitive eating can improve mental health

Intuitive eating has been linked to improved body image and decreased risk of disordered eating.

A study published in the American Journal of Health Education found that participants who practiced intuitive eating had higher levels of self-esteem and body appreciation.

Intuitive eating can help reduce emotional eating

Emotional eating is often triggered by stress, depression, or anxiety. However, when individuals practice intuitive eating, they are better equipped to cope with their emotions and are less likely to turn to food as a means of dealing with them.

A study published in the Journal of Counselling Psychology found that intuitive eating was associated with decreased levels of emotional eating.

Intuitive eating can lead to a more positive relationship with food

Diets often lead to a negative relationship with food, as individuals may feel deprived or guilty for indulging in certain foods.

However, intuitive eating allows individuals to enjoy all foods without judgment or guilt, leading to a more positive relationship with food.

How to start practicing intuitive eating

Practicing intuitive eating can be challenging, as it involves a shift in mindset and takes time to learn. Here are some tips for getting started:.

1. Listen to your body

Pay attention to your body’s hunger and fullness cues. Eat when you’re hungry and stop when you’re full. Don’t worry about finishing everything on your plate if you’re already satisfied.

2. Honor your cravings

If you’re craving something sweet or salty, allow yourself to indulge in it. Depriving yourself of certain foods can lead to overeating or bingeing later on.

3. Reject the diet mentality

Avoid fad diets and focus on nourishing your body with whole, nutritious foods. Don’t restrict yourself or demonize certain foods.

4. Practice self-care

Take care of your mental health by engaging in activities that make you feel happy and relaxed, such as yoga or meditation. Unwinding and reducing stress can help reduce emotional eating.

5. Seek support

Connect with others who also practice intuitive eating to get support and share tips. You can also seek the help of a registered dietitian who specializes in intuitive eating.

Conclusion

The science behind intuitive eating supports it as a more mindful and sustainable approach to eating.

By listening to your body and honoring your cravings, you can improve both your physical and mental health, and develop a more positive relationship with food. With practice and patience, anyone can start practicing intuitive eating and experience its benefits.