“Eating today has become this idea that the food on your fork can either kill you or cure you. It’s gotten to a point of almost religious fervor.” ~ Evelyn Tribole
Babies cry, eat, and then stop sucking when they have had enough milk. Children naturally balance their food intake from day to day — eating when they are hungry and stopping when they feel full. But adults have all types of stipulations on when they can eat, what they can eat, and how much they can eat. At some point, we stop letting their internal clocks guide us in feeding our hunger, and instead rely on society’s norms to guide our nutritional intake. Children have something to teach us about what, when, and how much we eat: It’s called following our intuition or intuitive eating.
In honor of March being National Nutrition Month, I want to talk about our relationship with food. There are so many diets today; Keto diet, Nutrisystem, Weight Watchers, South Beach, Dukan, Paleo, Vegan, low-carb and Atkins diets to name a few. There are all sorts of “fad diets” out there that eliminate certain food groups, have you count carbs, measure waistlines, and include a range of rules to achieve weight loss. And while [temporary] success may come from these diets, many individuals and dietitians in the country have found that more often than not, weight that has been lost that way does not stay off forever.
Have you heard of intuitive eating? In 1995, two dietitians in Southern California grew tired of watching their clients see success in weight loss through dieting, only to gain it back over time. One of these dietitians, Evelyn Tribole, said, “We were banging our heads against the wall because the way we were working wasn’t working. We were sick of the insanity [our clients] were going through: They’d restrict themselves and lose weight, but then they’d gain it back and they’d blame themselves.” So she and her colleague, Elyse Resch, went back to the drawing board and their book, “Intuitive Eating A Revolutionary Program That Works” was born.
At the time, Americans were just starting to realize how tiresome the shame and fear around food and ineffective weight loss was. In their book, Evelyn and Elyse encourage readers to do something that might sound backwards and dangerous:
Eat what you want, with no rules about what to eat, how much of it, or when.
Intuitive eating has 10 tenets, which I urge you, my readers, to read, ingest (pun), and practice. In a future blog post, I will go over these 10 principles of intuitive eating in greater detail and offer actionable steps. For the purpose of this overview post, I wish to focus only one of these 10 tenets, the one that may surprise you the most about intuitive eating: No foods are off limits, and there is no such thing as a “good” or “bad” food.
I imagine you are thinking, woah woah woah, this just sounds like a free-for-all. I see where you are coming from and I validate that concern. But step back and allow me to explain. Often times, the reason you and I crave pizza is because we tell ourselves it is a wonderfully delicious sinful indulgence. But if we look at pizza as what it truly is (bread, tomato sauce, cheese, and pepperoni)–not necessarily anything good or bad…just food!–then the guilt associated with pizza evaporates. Sure, you may gorge on pizza for the first couple days of eating intuitively (and preliminary studies have found this occurs frequently for those new to intuitive eating), but eventually the body will tell you it has had enough pizza and wants something else. It may surprise you how quickly your body will tell you to pass up the post-workout donut and instead eat something nutritious!
It is undeniable that different foods have different nutritional benefits. Tribole and Resch are not aiming to tear down public-health initiatives that tell society to eat vegetables. At the very root of intuitive eating is the training to teach you to pay attention to how food makes your body feel. If you untangle food from the stress, shame, and labels that society has put on things you eat, how do you really FEEL eating that donut or that celery juice? The fact is that while you may fill up on Five Guys, if you truly pay attention to what your body wants, you will inevitably crave the variety and nutrition represented by the “healthy” foods you once had used as punishment in your dieting days.
Intuitive eating means breaking free from the yo-yo cycle of dieting and learning to eat mindfully and without guilt. Intuitive eating is about trusting your inner body wisdom to make choices around food that feel good in your body, without judgment and without influence from diet culture. You were born with the skill to eat, to stop when you are full, to eat when you are hungry, and to eat satisfying foods. Intuitive eating is a return to that instinctual skill.
Intuitive eating is not a weight-loss program. It is not a diet. It is a way of life, a complete paradigm shift with what you eat and why you eat it. It has been found to improve body image, to promote mindfulness practices such as meditation, and encourage exercise — all of which is intended to better attune people to their bodies. This will allow you to mitigate binge- and emotional-eating tendencies…by listening to your body!
Calorie counting, carb avoiding, and waistline measuring are miserable lifestyles. The lifelong pressure to diet wears people down and does not lead to a healthy relationship with food. Though I am not a certified dietitian, I have experience in helping clients struggling with rules and negative beliefs around what they eat. I have seen firsthand how effective and life-altering intuitive eating can be. If you need help working through unhealthy eating habits, I would be happy to assist you and point you to helpful resources. Please contact me or schedule a session today to get started on the path to a healthier relationship with both food and your body.
Melissa Cluff is a licensed marriage and family therapist based in Lewisville, Texas, personally seeing clients in the North Dallas area.
- Alissa Rumsey: “What Is Intuitive Eating?”
- The Atlantic: “The Latest Diet Trend Is Not Dieting”
- Be Nourished: “What Is Intuitive Eating?”
- Cluff Counseling: “Choosing the Right Therapist for You”
- Cluff Counseling: “Creating Conversation Around Your Mental Illness”
- Cluff Counseling: “Eating Disorders 101”
- Cluff Counseling: “Fork Your Way Into a Healthy 2018!”
- Cluff Counseling: “The Key to Slowing Down in a Fast-Paced World”
- Cluff Counseling: “Practical Ways to Practice Mental Hygiene”
- Cluff Counseling: “Taking the Stigma Out of Mental Illness”
- A Cup of Jo: “What Happened When I Started Intuitive Eating”
- Evelyn Tribole and Elyse Resch: “Intuitive Eating A Revolutionary Program That Works”
- Health: “What Is Intuitive Eating? A Nutritionist Weighs In On This Popular Anti-Diet”
- Healthline: “9 Popular Weight Loss Diets Reviewed”
- Healthline: “A Quick Guide to Intuitive Eating”
- International Food Information Council Foundation: “Mindful and Intuitive Eating: The Perfect Pair”
- Intuitive Eating: “10 Principles of Intuitive Eating” (10 Tenets)
- Intuitive Eating Website
- National Eating Disorder Blog: “What Does Intuitive Eating Mean?”