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We have all tried to lose weight, but by reducing our calories and eliminating waste.
And guess what? It rarely works.
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Why? Because, unless you change the way you think about food, food, and body image, you will repeat the diet binge cycle repeatedly.
Many research suggests that restrictive diets may lead to a higher body mbad index (BMI) over time and a greater future probability of being overweight.
And we also know that diets can distort our relationship with food and destroy our mental health.
That is why many experts are now asking us to give up restrictive diets and try to "eat intuitively".
This is the way to eat that is anti-diet and that is to eat according to how your body feels.
I'm hungry? Nurture yourself. Feeling upset? Does your body really need a Ben & Jerry tub or just wants something comforting like a cup of tea and a hug?
It may sound like an airy fairy, but Melissa Barker of Royal Holloway tells The Conversation that it makes perfect sense …
Recently, there is a growing interest in the concept of "intuitive eating".
Intuitive nutrition was popularized by two dietitians, Evelyn Tribole and Elyse Resch, who published a book on the subject and developed a dedicated website.
The purpose of eating intuitively is to listen to your body and allow it to tell you when and how much to eat, rather than being influenced by your environment, your emotions or the rules prescribed by the diets.
The concept is similar to a conscious diet and the terms are often used interchangeably.
No food is forbidden
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Consciously consuming means being aware of the inner signals of hunger and satiety and making conscious food choices. He emphasizes the importance of paying attention to the emotional and physical sensations experienced while eating.
Unlike many other diets, an intuitive diet encourages you to eat what you want – no food is forbidden.
Although some may think that it may lead to dietary adherence to foods that are high in fat or sugar, research suggests that this is not the case. In fact, proponents of intuitive eating suggest that the more you limit yourself, the more likely you are to gorge yourself later.
The concept of intuitive eating is simple and does not involve complicated dietary rules.
But you can end up with a lower BMI
Although we do not know if eating intuitively is more Observational studies have shown that people who eat intuitively have lower BMIs than others.
However, since people who are limiting can do so because they already have a high BMI, it is difficult to determine the actual effect of intuitive eating. In addition, the results of intervention studies with overweight or obese people are not as clear.
One review found that of the eight studies evaluated, only two showed weight reduction due to intuitive eating. In a more recent review, weight loss was only observed in eight of the 16 studies. And of those eight, weight loss was statistically significant in only three.
You are less likely to gorge yourself
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Unlike other diets, the intuitive diet is not meant to lose weight, but to tackle the reasons people eat. Thus, although its effectiveness as a method of weight loss is uncertain, it could still offer benefits in encouraging healthy eating behavior.
Research has confirmed this possibility, suggesting that an intuitive diet could result in a reduction of bulimic overeating symptoms and a diet for external and emotional reasons.
Intuitive eating is also badociated with positive body image, positive body satisfaction, positive emotional functioning, and increased self-esteem.
Finally, a recent study found that higher levels of intuitive eating predicted fewer eating disorder symptoms, compared to calorie counting and frequent self-weighing.
This contrasts with typical restrictive diets badociated with an increased risk of eating disorders, which may be higher for those who also have symptoms of depression and low self-esteem.
Although more research is needed to determine whether intuitive eating can lead to weight loss, the positive effects on mental health and healthy eating behavior are promising.
Relearn to listen
A problem with intuitive eating is that it badumes that we can accurately say how hungry or full we are.
Research suggests that people who perceive inner feelings better can also eat more intuitively.
However, as it has been proven that people with eating disorders have difficulty recognizing the signals from their bodies, it seems possible that some people may have difficulty responding to the intuitive eating approach simply because they have hard to listen to their own body.
In addition, the time you eat is often out of your control, for example, you stand at the time of family meals or at specified times during work to take your lunch break.
Intuitive diet can be an effective way to lose weight, but so far there is not enough evidence to suggest that it works better than conventional calorie restrictive diets.
But the intuitive benefits of diet for psychological health suggest that it is a much healthier approach to the way you eat.
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This may not work for everyone, especially for those who have difficulty feeling sensations in their own body.
But at a time when it seems like everything in our environment tells us what to eat and in what quantity, it can be helpful to take the time to listen to your body to find out what you need.
This article first appeared on The Conversation
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