Intuitive Eating Flashcards
Define intuitive eating
A dynamic, mind-body integration of instinct, emotion and rational thought. It is a personal process of honouring health by paying attention to the body’s messages and meeting physical and emotional needs
How do the 10 principles of IE function?
- Gaining body attunement
- Removing obstacles to body attunments
What is the ultimate goal of IE?
Not weight loss, but normalize one’s relationship with food
What are some reasons for IE?
- Diets don’t work, over 95% of dieters regain the weight they lost
- Dieting leads to eating disorders, food and body pre-occupation, reduced self-esteem
- Weight cycling is more damaging to health than being overweight, but in a stable weight
Who is IE for?
- In private practice, those who come to heal their relationship to food is very rare
- Many people can benefit from integrating IE principles
What are 4 things that may identify a client as a candidate for IE?
- Has tried many diets in the past
- Has a hard time maintaining habits
- Client reports always finishing their weight
- Eats fast, or while doing something else
What are the 10 principles of intuitive eating?
1) Reject the diet mentality
2) Honour your hunger
3) Make peace with food
4) Challenge the food police
5) Discover the satisfaction factor
6) Feel your fullness
7) Cope with your feelings with kindness
8) Respect your body
9) Movement - feel the difference
10) Honor your health with gentle nutriton
How can we reject the diet mentality?
1) Recognize and acknowledge the damage that dieting causes, and reflect on past weight-loss attempts
2) Get ride of the tools and dieting
How can we honor our hunger?
-Keeping our body biologically fed with adequate energy and CHO is required, otherwise we can trigger a primal drive to overeat
What did the Minnesota Starvation Experiment reveal?
-Changes in metabolic rate, heightened food craving, changes in eating style, uncontrollable episodes of binge eating, changes in personality
What can ignoring hunger signals lead to?
- Overeating, increase in NPY which drive the body to seek more CHOs
- Hunger signals begin to fade, and become harder to hear them except in extreme, ravenous states
What is hunger?
Hunger is a normal body signal that should be embraced
How can we make peace with food?
- Unconditional permission should be granted to eat
- Process of making food choices emotionally equal
- Allows the true experience of the taste and affect of food in the body
- Giving oneself the unconditional permission to eat allows for habituation
What is the dietary restraint theory?
Diet/restriction –> Rapid weight loss – Difficult to follow, dietary frustration –> Craving foods, binges –> Weight regain, feeling of failure –> Guilt, decreased self-esteem
How can we make peace with food?
- reflect on what foods are currently forbidden
- Reintroduce, and address fears associated with re-introduction
