intuitive eating Flashcards
what is the 10 principles of intuitive eating
- reject the diet mentality
- honor your hunger
- make peace with food
- challenge the food police
- respect your fullness
- discover the satisfaction factor
- cope with emotions with kindness
- respect your body
- exercise - feel the difference
- honor your health - gentle nutrition
- Reject the diet mentality:
Learn about diet culture and fatphobia.
Understand that diet don’t work.
Recognize the damage that dieting caused.
Get rid of dieter’s tool (scale, diet book, magazine)
Develop self-compassion skills (be kinder to yourself)
- Honor your hunger:
o Learn to eat wen hungry (takes time)
o Learn to recognize sings of hunger.
o The first step of rebuilding trust
o Unmet hunger can lead to eating past fullness (short term) and preoccupation with food (long term)
o Intuitive eating is not a “hunger fulness” diet. It is okay to eat even if you are not hungry
- Make peace with food:
o Unconditional permission to eat any food in the quantity desired
o Understand that foods are not good or bad they serve diff functions
o Move away from “last supper” mentality and “what the hell” effect (if you had one cookie you could have the all package)
o Can be done step by step
o Often starts with “honeymoon” phase – people get excited and eat more than they need to
o Allows to pinpoint real preferences as opposed to restriction-driven craving
o Mechanism: habituation
- Challenge the food police:
o Food rules = inner food police
o FP comes from the years of conditioning by diet culture and people’s environment.
o Identify food police rules and where they come from
o Food rules – felling of guilt.
- Discover the satisfaction factor:
o Central to intuitive eating – each principle is meant to help maximize satisfaction.
o Satisfaction = taste, quantity, env, mix of foods
o Mindful eating
o “what would be satisfying right now”
- Respect your fullness
o Recognize signs of comfortable fullness
o Pay attention to sensation of fullness during meals
o Pay attention to taste changes during meals
o Explore barriers to respecting fullness
o Beware of dieting mentality
o Still eating past fullness regularly? Explore previous principle
- Cope with your emotions with kindness:
o Dealing with emotional eating
o Foods is physiologically soothing
o Food can be used to cope with difficult emotions/thoughts
o Emotional eating is not wrong
o Can be problematic if it is the ONLY coping mechanism
o Work on diversifying ways to self soothe
o Refer to address underlying issues in therapy
o Male a list of soothing activities (meditation, walk, call friend, yoga)
o When the urge to eat emotionally arises :
Alow yourself to eat mindfully, noticing the soothing effect
Engaged in an activity form the list
Once soothed, address the underlying issues
respect your body
o Diet culture -> negative body image -> desire for body control/modification -> disordered eating
o Understand concept of body diversity
o Accept own genetic blueprint
o Meeting the body’s need and treating with respect
o Write doen all the things your body does for you (not aesthetic)
o Wear clothes that fit
o Do not comment onother people’s weight or yours
o Notice the body diversity that surrounds you
o Unfollow social media accounts that make you feel bad about your body
- Exercise- feel the difference
o Joyful movement
o Focus on how the exercise feels instead of the calories burnt ( less stressed, energized, better mood)
o Every type of movement counts
- Honor your health: gentle nutrition :
o Work with weight neutral goals: balanced diet for health, specific conditions
o Integrate nutrition knowledge.
o Add nutritious foods to diet, avoid cutting out things
o Notice how the body feels after eating diff foods
o Find balance that feels good
o Nutrition and exercise should not interfere with other aspects of heath (mental health)
