Intuitive Eating

Intuitive eating is a weight-neutral approach to diet in which a person eats in response to cues of hunger and satisfaction. Focusing on "weight control" is discouraged within this approach. Intuitive eating helps to create a positive attitude towards food, physical activity, and the body. This approach can be used in the treatment of eating disorders and overeating. The term "intuitive eating" first appeared in the 1990's in a peer reviewed journal article.

Principles

There are 10 principles of intuitive eating defined by a 2022 review as follows:

# Reject the diet mentality
# Honor your hunger
# Make peace with food
# Challenge the food police
# Discover the satisfaction factor
# Feel your fullness
# Cope with your emotions and kindness
# Respect your body
# Movement - feel the difference
# Honor your health with gentle nutrition

Research

Intuitive eating has been shown to be equally effective to diet intervention for short-term weight loss, and to decrease weight significantly more than in control groups that had no diet intervention. Long-term weight loss from intuitive eating might be possible, but this possibility is not yet well-studied.

A review found that intuitive eating correlated with self-esteem and self-compassion. Another review found that intuitive eating had can lead to improved quality of life, body image, and body appreciation.

A 2022 review found that intuitive eating helped to decrease dieting and concerns about weight.

It was found in another 2022 review that intuitive eating reduced disordered eating behaviors.

Intuitive eating may help to lower cholesterol and fasting glucose levels, improving HbA_1C levels, and lowering systolic and diastolic blood pressure.

Intuitive eating may be equally effective as a diabetes self-management education (DSME) and a lifestyle weight loss program, although further research is needed.

Women

Intuitive eating can improve self-esteem and body appreciation in women. In overweight or obese pregnant women, intuitive eating can also help lower glucose levels.

See also

* Health at Every Size

References

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Diets
Eating behaviors of humans
Health movements
Pseudoscience