Intuitive Eating: Learn how to practice healthy and pleasurable eating

The method adopted by some nutritionists doesn’t limit the consumption of any meals. (Photo: Reproduction)

Lunar eating regimen, slimming tea, carbohydrate restriction. Psychologist Juliana Pessoa Ramos, 36, had examined a number of formulation for weight reduction, however had by no means discovered passable and constant outcomes. “I’ve at all times suffered from the accordion impact, nervousness and meals compulsions. But the nutritionist by no means requested me about it, they only gave me a menu to observe. “I might enter an anxious cycle after I had to hit a weight aim by the subsequent appointment, which compelled me to give in to the compulsion”, he says.

However, two years in the past, she met along with her present nutritionist, who works with an intuitive eating method, and seen a distinction. “It doesn’t prohibit eating any meals and doesn’t give attention to physique weight. The session is mild and with out ‘terror’.

Juliana did not get as skinny as she dreamed, however she says that right now she is at peace with meals and physique, at a healthy and secure weight. “I discovered to relate to meals, to pay attention to what my physique actually wished. As with all the things, prudently, responsibly. Some days I eat salad, some days I eat pizza, with zero guilt”, says she, who at present attends bars and events with out hassle, however plans not to go a lot additional.

Priscilla Monomi, a nutritionist who works with Juliana, believes {that a} “eating regimen mentality” that encourages sacrifices for short-term outcomes will not be conducive to folks’s bodily and psychological well being.

“Intuitive eating focuses on a peaceable relationship with meals. The extra linked we’re to our starvation and satiety alerts, the higher our well being. Weight is a optimistic final result of this relationship”, he says.


The intuitive eating method, developed within the Nineties by two North American nutritionists, permits every particular person to eat what they need with out restrictions, however by self-knowledge, consideration to feelings, and consideration to indicators of starvation and satiety.

These and different “non-diet” approaches, fashions and strategies, specializing in behavioral change, started to be adopted in Brazil within the final decade, however are nonetheless little recognized by most people, preferring “miracle” options, consultants say.

“Unfortunately, diet school nonetheless prepare folks to rely energy of their eating regimen, and nutritionists have grow to be weight reduction professionals. It’s unhappy,” says nutritionist and researcher Sophie Derum. According to her, restrictive diets, which starve folks or remove meals teams, can convey fast outcomes, however they do not work in the long run, as a result of folks return to their earlier – or larger – weight.

“You by no means quit on a eating regimen that destroys your urge for food and metabolism. The mind will ask for extra meals, not to point out that you consider all of it day whenever you’re not allowed to eat one thing. This leads to an accordion impact, which is dangerous to well being”, he says. In attendance, Sophie places the affected person because the hero of their eating regimen. “He’ll study to steer your boat.” According to her, folks with any pathology can profit from a dietary method.

Sophie’s affected person since 2015, profession coach Flavia Gisela Wahnfried, 46, says she initially had problem practising intuitive eating. “I used to be very conditioned to observe formulation, recipes and proportions. I had misplaced contact with my physique, starvation and emotions of fullness. For years I had been a eating regimen failure and was bored with not having the ability to attain and keep a healthy weight.”

Flavia seen that the extra restrictive the eating regimen, the extra episodes of overeating she had, inflicting her to acquire weight once more. She was inspired by Sophie to select meals in accordance to her style, preferring pure components. With that, it reached a passable weight, which doesn’t fluctuate.


Being variety is one space of ​​intuitive eating, says nutritionist Marley Alvarenga, founding father of the Behavioral Nutrition Institute. “An individual who lacks self-compassion punishes himself for eating a bit an excessive amount of fats with out trying on the context. Guilt creates stress, which interferes with emotions of starvation and satiety”, he teaches.

To promote this self-compassion, behavioral nutritionists can use cognitive behavioral remedy, which makes use of instruments similar to a meals diary, during which the affected person writes down what he eats, the place, when, and the sentiments and sensations of that second, Marley exemplifies.

A nutritionist who works on intuitive eating may go in partnership with a psychologist. “There are individuals who don’t discover different prospects to take care of feelings aside from meals”, explains psychologist Mariana Esteves Schneiderman. In her workplace, she helps sufferers determine feelings and develop a repertoire for coping with them.