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Intuitive Eating: Putting an End to Diets
The effects of intuitive eating on health
The results of many studies to date suggest that adopting intuitive eating can have a positive impact on mental and physical health. Indeed, we note, among other things, the observation of an inverse relationship between intuitive eating and the presence of depressive symptoms and eating disorders. A study analysing more precisely the relationship between an intervention based on intuitive eating and eating disorders reported a reduction in disordered eating behaviors, including a significant reduction or elimination of episodes of binge eating. Another study of 1,464 Canadian adults of different ethnicities also observed a moderate correlation between practicing intuitive eating and higher self-esteem.
An approach not based on weight loss and adopting the principles of intuitive eating would also be effective in increasing the practice of physical activity. With regard to food intake, some studies report that individuals who eat more intuitively, therefore based on physical rather than emotional hunger, tend to consume more fruits and vegetables.
Intuitive eating and weight loss
Research findings on the potential for an intuitive eating intervention to lead to weight loss are conflicting. However, some studies have demonstrated a positive correlation between a greater practice of intuitive eating and a low body mass index (BMI), suggesting that being more alert to signals of hunger and satiety could lead to better management of weight. It should not be forgotten, however, that aiming for weight loss by adopting an intuitive diet is not in line with the essence of this approach.
Conclusion
In a context where the weight-loss diet industry is ubiquitous, and in a society where weight stigma and fatphobia are recurring issues, the concept of intuitive eating can be confusing at first glance.
The desire for weight loss can be valid, and in some cases can bring health benefits. On the other hand, it is easy to fall into harmful and unsustainable weight loss approaches. The ultimate goal of a lifestyle intervention is to incorporate healthy changes whether in dietary choices, physical activity or otherwise, with long-term positive results on physical and mental health.
Suggested readings
- Intuitive Eating, a Revolutionary Anti-Diet Approach (Evelyn Tribole, Ms, RDN; Elyse Resch, Ms. RDN)
- Anti-Diet: Reclaim Your Time, Money, Well-Being and Happiness Through Intuitive Eating (Christie Harrison, RD)
Sources
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3) Carey, K. J., & Vitek, W. (2022). Weight Cycling in Women: Adaptation or Risk?. Seminars in reproductive medicine, 40(5-06), 277–282. https://doi.org/10.1055/s-0040-1721418
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5) Gravel, K. (2021). De la culture des diètes à l’alimentation intuitive. Éditions KO. p. 168
6) Gravel, K. (2013). Manger avec sa tête ou selon ses sens: Perceptions et comportements alimentaires. Thèse de doctorat. Université Laval.
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8) Hazzard, V.M., et coll. (2021) Intuitive eating longitudinally predicts better psychological health and lower use of disordered eating behaviors: findings from EAT 2010–2018. Eat Weight Disord 26, 287–294. https://doi.org/10.1007/s40519-020-00852-4
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Author
Katharina is a graduate of McGill University in human nutrition and an avtive member of the Order of Dietitians and Nutritionists of Quebec (ODNQ). She holds the Monash University's certification for the FODMAP diet and IBS, and has hands-on clinical experience in that area. She first approaches nutrition through the pleasure of eating, with a holistic perspective of the individual. It is with kindness that she will accompany you in achieving your goals, helping you to ensure that lifestyle changes will be lasting and balanced. In addition to clinical nutrition, Katharina has a keen interest in local food and is an avid outdoor person. She also completed a minor in ecological agriculture during her university career.
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