Good Lifestyle

Imagine the following scenario: You are at the office, and a colleague brings an assortment of biscuits and bakery products for all. It's 3 p., You work hard all day and you are a beautifulCookie with chocolate chips. Almost immediately, your internal food criticism dialog starts thinking: "But cookies are full of sugar and fat", "" it's not my trichie day ", if I eat this biscuit, I'll gain weight "And the worst of everything," If I eat this cookie, it means that I am bad. "

You will resist eating the biscuit, return to your office, always thinking of the cookie, but are not determined not to give in to envy. It is now 3h15, you find yourself looking for your desk drawers for your calorie rice cakes, nibbling a few, then numbling more. On time 3:18 P.M. Roules around, the package is gone. You are you from the corner of your candy jar from your desktop and catch a few pieces while making a friendly conversation. During the hour 3:23 P.M. Roules around, you end up in the office kitchen, looking for chocolate chip cookie and on time 3:25 m. Strikes, the cookie is gone and an insurmountable wave of guilt and shame rolls in the case because you gave way and let yourself be eating chip cookie.

Now, imagine a different scenario. You see the delicious assortment of bakery products in the kitchen of the staff, the chocolate cookie seems really satisfying, you choose it a place and take it to a relaxing location that is not your desk, you sit down to enjoy. From the taste, texture and flavors of the cookie, and once you are satisfied, you return to your office to complete the rest of the day of work.

What scenario do you identify the most? If you identify with the first scenario, you are not alone. It isestimated that approximately half of the American adults are on a diet for weight loss. If the second scenario sounded more attractive for you, then explore an intuitive diet could suit you.

Learn more about intuitive diet, its 10 basic principles, and if it suits you.

What is intuitive consumption?

Intuitive is a proof-based health approach, which was created by two registered dietitians, Evelyn Tribole and Elyse Resch, in 1995. The intuitive diet is composed of10 PRINCIPLES, which serve to grow or eliminate barriers to interception sensitization, or its own ability to be in phase with bodily signals. The intuitive diet is very a personal process and no individual will be intuitive to eat in the same way. The underlying justification behind it eats when you are hungry, stopping when you are full, eat foods that really satisfy, with unconditional permission to eat, andManaging emotions without using food. This allows your body to adjust naturally to its intended weight and when you eat foods that are really satisfactory, you naturally grow towards a varied and nutritional power supply.

What are the basic principles?

Intuitive food criticism warn that if we all started eating what we wanted when we wanted, we would lose any form of self-control and nutrition principles would fly on the window. What critics tend to miss is that intuitive consumption is much more nuanced than eating what you want every time you want, that's why there are 10 guiding principles for intuitive dining to help us to help us.

Principle 1: Reject the mentality of regimes

This principle arrives at the heart of the question and addresses the dangers of the diet. From the beginning, you are asked to get rid of all the diet tools you stand, and let go of the pursuit of weight loss. In order to fully adopt an intuitive diet, food decisions, when and how much should be dictated by internal signals rather than external signals. If weight loss is the ultimate goal, food choices will be motivated by external signals.

Principle 2: Honor your hunger

This is the first step to restore interoperative awareness. Here we are told to eat when you are hungry, who can be different from what you have learned during food, especially if you said you need to "win" the right to eat (which does not wanted to eat when you were completely hungry. And voracious with hunger). With the practice, intuitive eaters become very skilled to be able to distinguish between polite hunger, hunger taste, emotional hunger and even something known in the form of a practical hunger. Honoring hunger is introduced early in the process because it is an essential piece to reconnect the minds of corporal signals.

Principle 3: Make peace with food

This helps you start making peace with food - all foods. In this intuitive food principle, you will ask you many questions about how you label food as "good" or "bad". In a systematic way, you will slowly browse your way through the reduction of myths behind why some foods have become limits, why do you believe you can not trust you around these foods and you will finally be invited to integrate these foods In your feeding routine. Some people find that they benefit from additional support during this stage and seeking advice from an experienced professional can be a great way to practice this step safely.

Principle 4: Challenge the food police

This principle often increases winded people because it is about repelling and challengeing your own thoughts. During this principle, you will probably be aroused old memories of early childhood that you may not have thought for decades. Food rules are often transmitted by well-meaning family members and in order to take the inventory of food rules that do not use you anymore, it is necessary to do deeper work here. You will also learn about the different types of "food voices" that you might be disputed, as the informant of the nutrition that reminds youCalorie count and added sugar grams. You will also learn how to transform unnecessary internal dialogue into useful and nourished messages.

Principle 5: Respect your fullness

This one does not immediately follow Principle 2 as you could expect. Indeed, it is much easier to recognize when you are hungry and eating when it is hungry and a little more difficult to recognize the different levels of fullness and stop eating when you have reached this comfortable level. Here again, we find well-intentioned family food rules entering the room - if you have grown up with the expectation you have to eat each last food point on your plate before being allowed to leave the table or to Having a dessert, this principle can take time to cancel this habit with cable.

Principle 6: Discover the satisfaction factor

This is probably one of the most fundamental principles of all the intuitive diet concept. When we choose food according to the flavor, taste, texture, aroma and not grams or calories, the food experience is more satisfactory and we are actually likely to eat less food long-term. During this principle, you will be asked to consider motivations behind the selection of foods and you will be invited to make a sensory trip with your food choices, reconnecting all the different complexities of the food that really satisfies you. You could also find you pleasantly surprised to see that the food previously out of bounds are actually not satisfactory!

Principle 7: Honor your feelings without using food

This requires you to expand your current toolbox of emotional adaptation mechanisms. For many adults, facing an emotional stimulating situation, the food is used as a self-ability solution. This gives a perfect meaning for those who have been raised in families where food was used as a reward or a comforting proxy for upset feelings. In this principle, you will learn to better identify and label your emotions, learn to sit with uncomfortable emotions and learn to handle emotions productively rather than disable them with food. It is often at this stage of the process that some people recognize that they would benefit from additional support to help solve previous trauma.

Principle 8: Respect your body

This intuitive diet principle is to be used to tackling your body with kindness and respect, and to recognize that it has continued to come for you, despite years of body abuse of the body. food. The authors and creators of intuitive eating are very intentional to emphasize the fact that to take care of something, you must respect it first. Respect for your body does not require you to fully accept that like that, but it helps you see the whole wonder of your body.

Principle 9: Exercise-feel the difference

This helps readers to demystifyMyths related to the exerciseand expand the general exercise idea. When we propose our body for pleasure rather than weight loss, we are much more motivated to move more often during the day. Many chronic diagnan have an adverse reaction to the term "exercise", this principle requires a mild crop of what movement can look like. You will rediscovery the types of movements that bring your body joy, which raises your mood and really impatiently wait for this activity.

Principle 10: Honor your healthy healthy health

This principle is saved to the end, so that the intuitive diet concept does not fall under the plan category. In this principle, concepts of nutrition science are discussed; However, we do not need to be caught in Minutiae nutrition because the evidence shows that when you eat intuitively, you naturally grow towards a more nutritionally balanced way. Yes, nutrition can really be as simple!

What are the benefits of intuitive consumption health?

To date, there was finished90 studies Investigate the benefits of intuitive consumption. Individuals that mark higher on intuitive benefits at the physically, psychologically and emotionally food scale.

Summarize, intuitive eaters, all age groups, genders and ethnic groupshave the following in common:

• Body mass index (BMI)
• Lower triglycerides
• HDL higher (the "good" cholesterol)
• Superior self-esteem, well-being, optimism, body assessment and acceptance, proactive adaptive skills, psychological resistance, unconditional estimate, pleasure to eat and eat a variety of foods
• Less internalized ideal to be thin, diet disorders, emotional power and self-silence

Intuitive food reviews warn that if you eat what you want, whenever you want, you will lose any sense of control and will not feel motivated to eat an adequate or nutritional diet. However, all the opposite is true! AStudy 2006 I found that intuitive eaters have eaten a more diverse diet without turning to junk food, has taken more pleasure to eat and ate a healthier diet than those who have not eaten intuitively.

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Is there anyone who should not try to eat intuitive?

An intuitive diet has been proven beneficial and effective in children, adolescents, adults and people with different chronic diseases such as diabetes. The key point to keep in mind is that intuitive consumption is a personal process. For example, a person in the early stages of recovering a diet disorder can not be ready to rely on hunger signals or fullness, but they can start working on other principles , such as the challenge of the food police and respect for their bodies.

How can someone start with intuitive diet?

Fortunately, there are loads of great resources for those who are interested in starting with an intuitive diet! You can get a copy of theIntuitive delivered and accompaniment workbook. There are online and in-person support groupssupport groups appear around the world. You can also find a certifiedintuitive Advisor in your area and some even offer a virtual coaching.

Is it an effective way to lose weight?

Intuitive food authors make clear clearly the beginning that intuitive consumption is not a weight loss program and that, in order to fully embrace intuitive consumption, weight loss goals need to be put on the burner Rear or food choices will be made with motivation for weight loss and not with the motivation of satisfaction. A2012 study Shows that people who score higher on the intuitive food scale tend to have lower BMIs. This suggests that people who eat in response to the signals of hunger and satiety have unconditional permission to eat and cope with emotions without using food, and they are less likely to engage in dietary behaviors leading to a weight gain. However, most people who embark on the intuitive food course quickly realize that the benefits earned will so far beyond weight loss, thatweightloss Soon is a non-problem.