There are 10 different principles that characterize this practice, which was defined by registered dietitian nutritionists Evelyn Tribole and Elyse Resch in 1995. The basic idea is that it is possible to let go of the belief system that dieting is beneficial and necessary for a healthy lifestyle. It encourages the honoring of hunger and cravings and challenges beliefs about “good” and “bad” foods. Food is meant to become neutral for those practicing intuitive eating, explains Devrie Pettit, the RD behind Happily Fed. This can give you more freedom while making decisions about food, allowing you to eat what sounds satisfying and what makes your body feel good.
Who should practice intuitive eating?
It sounds pretty great, right? The idea of never dieting again is incredible, but it could also make you feel nervous, too. Surely unconditional permission to eat doesn’t apply to everyone, right? If you feel skeptical that intuitive eating is a good fit for individuals with a chronic illness like diabetes, you are definitely not alone. Intuitive eating is for everyone. “It’s a big myth that intuitive eating isn’t appropriate for everyone,” says Cara Harbstreet, RD, of Street Smart Nutrition. “It was created by two dietitians for the very purpose of supporting health and well-being, so it’s a natural complement to the interventions or management plans for chronic diseases.” Removing food rules may feel risky for someone with a chronic disease. It may seem that doing so could contribute to out of control eating behaviors or worsened symptoms. While some may initially experience intensified cravings and feel they are eating more than normal, this is a pretty normal first step toward a healthier relationship with food, according to Harbstreet. “Unconditional permission to eat is often misconstrued as free and open access to eat whatever you want, whenever you want,” says Harbstreet. “And perhaps on the surface, yes, this is a process one must go to in order to rebound from years of dieting and restriction.” She adds that, with time, practicing intuitive eating can take on the form of learning to honor when you are hungry and when you’ve had enough. You’ll feel OK eating a snack even though it was unplanned, allowing yourself to eat foods because they bring enjoyment, and eating during times previously seen as “off limits,” like right before bed. Additionally, this evolving relationship with food is a chance to see it for what it really is.
Benefits of intuitive eating
“When you neutralize all food, you don’t see it as good or bad, and you come to realize that all food serves a purpose,” says Pettit. “Food can provide nutrients, energy, or just taste good. Some foods encompass all three purposes.” This means that, once you allow yourself to consider all foods, you can choose what sounds good to you, what you have available and time to prepare, and what feels good in your body. Intuitive eating isn’t just an OK choice for individuals with diabetes, it can be incredibly helpful in managing the chronic illness for the long term. As an example, the principle of “Making Peace with Food” is important to individuals with diabetes, says Harbstreet. “So often, foods with carbohydrates are vilified or avoided,” she explains. “Which creates a cycle of deprivation and intense cravings or binge eating for many people.” This is just one example. It is possible to see how other principles like, “Exercise - Feel the Difference,” could be a good fit for someone coping with diabetes. Additionally, there is a big mindset shift that comes with adopting intuitive and mindful eating as a lifestyle, as Harbstreet points out. “Rather than use scare tactics or fear to motivate someone, IE offers support, encouragement and non-judgment to allow room for learning and mistakes,” she says. “Ultimately, it’s a more compassionate way to help people with diabetes feel empowered and confident in their ability to do what’s best for them and their bodies.” Another aspect of this mindset shift is letting go of the expectation that weight loss is the goal for someone with diabetes. Pettit is quick to explain that becoming smaller isn’t necessary, that it isn’t possible to make accurate assumptions about how a person eats or moves based on their size or appearance. It is also true that it is completely possible to improve blood cholesterol, glucose, and blood pressure levels because of new, health-promoting behaviors without seeing the number on the scale change. “The biggest misconception is that weight loss automatically equals better health,” Harbstreet adds. “I find that although this may be the case for some people, it’s usually a temporary fix and it removes attention from the other healthful behaviors that are also important.”
How to get started with intuitive eating
So, how exactly should someone with diabetes get started with intuitive eating? The first step is to find an IE coach who is also a registered dietitian to visit with about first steps. This person will help you as you face the challenges of completely changing how you think about food and health and they can keep your medical providers looped in so you don’t get conflicting advice, according to Harbstreet. Additionally, Pettit offers a few specific tips for the process. She encourages individuals in these circumstances to make sure they are including foods they love to eat and choosing meals, snacks, and exercise routines that are sustainable because they work well with your existing lifestyle. Intuitive eating embraces gentle nutrition, so it is OK to keep in mind basic principles as you build a meal. For example, pairing protein, fats and carbohydrates together is encouraged by Pettit. Lastly, although this is a practice that is for anyone, it might not be the very first step for specific people. If you are critically ill or in recovery for an eating disorder, there may be additional healing that needs to happen on the road towards an intuitive eating lifestyle. This is why reaching out for professional support is so important as you work on embracing a less judgmental approach to food and exercise, whether you’re chronically ill or trying to break free from years of cyclical dieting. Find out what celebs are saying about diet culture—and why it can be toxic.
Sources
Devrie Pettit, the RD behind Happily FedCara Harbstreet, RD, of Street Smart Nutrition
