To begin with, intuitive eating is NOT a diet plan; it’s a method of eating.
Unlike diet plans, intuitive eating doesn’t categorize foods as “good” or “bad.” Instead, it focuses on attuning you to your body and helping you pay attention to your hunger and fullness cues.
With intuitive eating, there are no strict guidelines on when to eat or which foods to consume or avoid. You simply respond to your body’s needs in each moment.
Potential Benefits of Intuitive Eating:
Improve body image
Boost self-esteem and quality of life
Promote a healthy attitude toward food
Help you trust your intuition
Reduce the risk of disordered eating habits
The basics of intuitive eating are pretty simple: start eating when you feel hungry and stop when you feel full. However, our urge to eat isn't solely driven by physical hunger. Emotions can also prompt cravings.
So the first step to intuitive eating is to become more aware of your hunger cues -- physical or emotional. That way, you know the best way to respond.
Signs of Physical Hunger:
Stomach feels empty
Stomach grumbling
Hunger comes on gradually
Irritability
Fatigue or lightheadedness
Trouble concentrating
Headache
No specific cravings, any food will satisfy
Often happens 2-3 hours after eating something satisfying
Signs of Emotional Hunger:
Stomach is quiet
Hunger comes on suddenly
Hunger occurs with the onset of intense emotions (e.g. sadness, stress, anger)
Hunger sensations often tied to desire for soothing, relaxation, comfort, or numbing
Cravings are for specific foods or flavors (e.g. salty, sweet)
Happens regardless of the last time you ate
Pay attention to these hunger cues. If your body tells you that you’re physically hungry, then eat! If your hunger is more emotional, then think of another way to satisfy that craving.
