Four “Myth-Understandings” About Intuitive Eating
With the release of the 4th Edition of the book Intuitive Eating, it feels like a good time to dig into a few misunderstandings about this approach to nutrition and well-being.
If you’re unfamiliar, the book Intuitive Eating is written by two Registered Dietitians, Elyse Resch, and Evelyn Tribole. The first version was published in 1995. The book outlines ten principles to guide readers through building a healthier, happier, sustainable relationship with food, movement, and their bodies. Much of our work at CV Wellbeing is informed by Intuitive Eating, not only because we have seen the positive impact Intuitive Eating (IE) has had on our clients but also because there are currently over 200 studies supporting the benefits of this anti-diet approach. It is also worth noting that although there are several books on the topic, the concept of “eating intuitively” was not invented by any one person but is, in fact, a skill that we are all born with – the ability to self-regulate our intake and move our bodies in a way that are both supportive of our health while providing pleasure.
It is difficult for many people to imagine having a peaceful and positive relationship with food and their bodies these days. It is safe to say that most have experienced some hang-ups, if not a fraught or disordered relationship with food and their body at some point. These experiences are not any person’s fault but the fault of the culture that we live in! Fortunately, the messages that keep us from having a positive relationship with food can be unlearned and replaced with helpful beliefs and behaviors. IE is one way to achieve this, so below, you will find four myths about this practice, hoping that it piques your interest and reinforces the work you’ve already done on your journey. See the end of this post for links to an awesome giveaway!
Myth #1: Intuitive eating means eating only when you are physically hungry and stopping when you are full. Two of the guiding tenets in the book outline learning how to identify physical hunger and fullness, but those are only two of ten principles! Learning to recognize and trust your hunger and fullness is crucial because people often try to suppress or ignore hunger, which often backfires when we eat past comfortable fullness. However, there are times when one might not feel physically hungry, but they should or may want to eat, and there are times when we might eat past fullness. Learning to navigate this gray area is fundamental in the practice of intuitive eating.
Myth #2: Intuitive eating is eating whatever you want, whenever you want. In a culture where we are told to “control” our eating, the idea that we can and should eat whatever we want can be completely terrifying. People often think, “How could that be healthy?!” Unlike diets or meal plans, permission and autonomy are key to the practice of IE. As one progresses, the hope is that they do not feel restricted and can use their body and brain knowledge to make the choices that best support their physical, mental, and emotional well-being.
Myth #3: You will inevitably lose weight once you learn to eat intuitively. Despite the presumption that weight loss automatically leads to improved health, this has not been shown in the scientific literature. In fact, the literature has not only shown that health behaviors (not weight) are a better predictor of health but also that weight stigma is incredibly damaging to our health, both on a personal and population level. For these reasons, it is vitally important to take the focus off weight loss as an outcome when re-learning to eat intuitively. When practicing intuitive eating, there are three possible weight-related outcomes: weight will go up, weight will go down, or weight will stay the same.
Myth #4: You can’t manage a chronic health condition, like diabetes or IBS, and still practice intuitive eating. A common theme when working to undo disordered eating patterns is the restrict-binge cycle; a person restricts food(s) they believe they shouldn’t eat, which leads to intensified cravings for that food, and inevitably over-consumption when they have access to this food. Individuals with chronic health conditions are not exempt from this cycle; unfortunately, it may be detrimental to their health. When we have permission to eat all foods, we can make decisions that best support our well-being, especially when navigating a chronic health condition.
We're hosting a giveaway to celebrate the new and improved 4th edition release of Intuitive Eating! Check out the link to this post on our Instagram or Facebook page, leave a comment, and be entered to win a copy of the book! Participants are limited to those within the US.
