Intuitive feeding: how to eat well and with pleasure
Many of the diets that arise every day end up creating a true food dictatorship, leading terrorism to our meals. In this context, the balance goes by far and the doubts about what "can" or "can not" eat surround the table of Brazilians. Thinking about it, nutritionist Fernanda Pisciolaro, coordinator of the Nutrition team of the Study Group, Assistance and Research in Compulsive Eating and Obesity, proposed a debate during the 4th National Forum on Nutrition, held in São Paulo on Tuesday (26) "Nowadays it is obsolete to talk about the food plan (the traditional menu that was proposed by nutritionists)." So we made the substitution of this word for 'healthy eating', but what is healthy eating? , fruits and vegetables? ", she says. The problem is that often this concept ends up ignoring all other areas of the person's life. "If I'm eating salad, but my meal lasts five minutes in front of the working computer, that's okay, just because it's something healthy "Not really, this idea ignores all other aspects of life that should also be healthy," says the expert. "Many people ask me if they can 'eat normal', that is, have the rice, the beans, the pasta on the plate, so I like to propose this 'normal eating'", explains Fernanda. brings to mind the concept of "Intuitive Eating," which is also the title of the book by Evelyn Tribole and Elyse Resch, two American nutrition experts, who started the theory in 1995. "It is the act of eating mindfully, we need to learn to eat normal and find pleasure in good choices, to get pleasure in what we need to eat and not to feel guilty in our choices.It's not guilt, it's responsibility "says
10 principles of intuitive eating
1. Reject the Diet Mindset
Inside the intuitive diet, the concepts used in the diet do not fit. To bring this into your life, you have to leave behind the restriction, guilt, the menu and the diet of fashion, for example.
2. Respect Your Hunger
Do not ignore your body's signals that it needs energy. Do not be afraid to feel hungry. After a long time without eating, there is no way to maintain moderation when it comes to eating. Therefore, you have to find control and body awareness to maintain this mode of feeding.
3. Make peace with food
Thinking about what you can not eat generates greater anxiety and distress when it comes to making your food choices, which in turn can trigger even eating compulsions. Think consciously about how you are nurturing your body and really understand the importance of this.
4. Challenge the "food police"
Do you know when you eat chocolate and then come up with that derogatory thought? Or when you eat a salad and self-loosely? This behavior can not continue. You are no better or worse for your food choices.
5. Understand your satiety
When you need energy, the body demonstrates this need by hunger. Likewise, when the organism is satisfied it is also possible to notice, however, over time we end up ignoring this signal and overcoming it. Try to take a break halfway through the meal and see how satisfied you are and how much you still need to eat or not.
6. Find the Satisfaction Factor
Rethink the ways you consume those foods you need for your health, turn the eating experience into something more enjoyable. Eat slowly, feel the flavors, watch the body receiving energy and being nourished.
7. Honor your feelings without food
Anxiety, fear, stress, nervousness. Stop using food as a form of relief for those feelings. The problems will not disappear like this. Look for other ways to address emotional issues, such as walking, listening to music, reading or talking to someone.
8. Respect Your Body and Your Genetics
Stop trying to reach someone else's body pattern. See your own beauty just the way it is, leave behind unattainable expectations. Try to be better for your health and have respect for your unique ways.
9. Exercise with pleasure
Do not count the calories that each activity consumes anymore. Find something that really gives you pleasure and do it for fun, for well-being, for the feeling of putting your body in motion. It is much harder to give up an activity when we are in love with the benefits.
10. Honor your health
Have flexibility in your food choices and your health will win out. Healthiness has nothing to do with stiff diets. It will not be a snack or a salad that will improve or worsen your eating situation overnight. It is the balance of this set of actions that will transform the health of body and mind.
Every year, US News & World Report, an American institution specializing in the creation of reports and rankings, announces its list of diets best evaluated by a group of experts. By 2018, they gathered 40 different diets, divided into nine categories: better diets (overall rating), better subsistence meal plans, diets to lose weight, to lose weight fast, to eat healthier, diets easier follow-up diets to control diabetes, heart-building diets, and plant-based diets.
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