Intuitive eating: how to practice a healthy diet with pleasure

The approach adopted by some nutritionists does not prohibit the consumption of any food; the focus is on self-knowledge and health

Diet moon, slimming tea, carbohydrate ban. Juliana Pessoa Ramos, a 36-year-old psychologist, had tested many formulas lose weight, but he had never achieved a satisfactory and consistent result. “I have always suffered from accordion effect, anxiety and food cravings. But nutritionists never asked me about it, they just gave me a menu to follow. I went into an anxiety cycle when I needed to achieve a weight goal until the next appointment, which led me to surrender to the compulsion, “he says.

Two years ago, however, she met her current nutritionist, who works with food intuitive, and I felt the difference. “She does not prohibit the consumption of any food and does not focus on body weight. The consultation is light and without ‘terrorism'”.

Juliana has not become as thin as she dreamed of, but says she is at peace today with food and with her body, with a optimal weight and stable. “I learned to relate to food, to listen to what my body really wants. I eat everything, with conscience, responsibility. Some days I eat salads, others I eat pizza, without guilt”, says she, who currently attends bars and parties without suffering, but if you intend not to extrapolate.

Prissioni Monomi, a nutritionist who works with Juliana, believes that the “diet mindset”, which promotes sacrifice for short-term results, does not favor people’s physical and mental well-being.

“Intuitive eating focuses on a peaceful relationship with food. The more connected we are with our hunger and satiety signals, the better our health. Weight is one of the positive consequences of this relationship,” she says.

SELF KNOWLEDGE

The intuitive food approach (intuitive eating), created in the 90s by two North American nutritionists, allows everyone to eat what they want, without restrictions, but through self-knowledge, attention to emotions and signs of hunger and satiety. This and other “non-dietary” approaches, models and methodologies, with focus on behavior changethey have begun to be adopted in Brazil in the last decade, but are still little known by the general population, who prefer “miraculous” solutions, say the experts interviewed by Estadão.

Flavia realized that the more restrictive the diet, the more she had episodes of overeating, which made her gain weight again. She was encouraged by Sophie to choose meals based on her preferences, giving priority to natural ingredients. With this you have achieved a satisfactory weight, which does not fluctuate. “It has given me back the pleasure of having a guilt-free meal. Without prohibitions, I feel less compulsions. I can enjoy a chocolate or go to a party and then follow my balanced routine without punishing myself the next day with crazy fasting and exercise.”

BE KIND TO YOURSELF

Treating yourself with kindness is one of the prerequisites for intuitive eating, says nutritionist Marle Alvarenga, founder of the Behavioral Nutrition Institute. “A person who is not compassionate with himself ends up punishing himself just because he ate a little more fat, without looking at the context. The sense of guilt generates stress, which interferes with the sense of hunger and satiety,” she teaches. .

To promote this self-compassion, the behavioral nutritionist can use cognitive behavioral therapies, which use tools such as a food diary, in which the patient writes what he eats, where, when and the sensations and sensations of the moment, exemplifies Marle.

The nutritionist who works with intuitive eating can work in collaboration with a psychologist. “There are people who find no other way to cope with emotions than food,” explains psychologist Mariana Esteves Shnaiderman. In her study she helps the patient recognize emotions and develop a repertoire to deal with them.

Amanda Cardoso da Silva, 30, social worker, learned the principles of intuitive eating with Mariana. For her, breaking with the idea that there are “forbidden” foods made a difference, as she stopped feeling guilty and punishing herself for it. “I used to spend hours on the treadmill to punish myself for something I ate,” she says, who had episodes of binging every day.

“I’d eat any food in abundance. I’d end up with a pot of rice and beans.” By realizing her emotional triggers in psychotherapy and saving the pleasure of eating, she now eats and exercises to take care of herself. “I moved away from the dietary mindset that had been instilled in me for years and years.”

AESTHETIC PRESSURE

For eating disorder experts, the context of aesthetic pressure, amplified in social media and advertising, generates dissatisfaction with the body, which brings profits. The weight loss market is worth $ 72 billion in the United States, according to a 2019 market research survey.

“The industry is committed to promoting dissatisfaction to generate desire and consumption, as well as interfering in public policies through the lobby. Therefore, a non-dietary approach goes against what we see in the world”, analyzes nutritionist Marcela Cristina Elias Villela. The “perfect life” cut, with ideal plates and bodies of digital influencers, promotes a distortion of the self-image, says the nutritionist.

“Comparison with other people, including that blogger who thrives on appearance, generates a great level of judgment and self-criticism,” he warns. Marcela mainly assists patients with eating disorders and obesity in an intuitive approach to nutrition and health of all sizes. “I help people understand that even if they don’t reach the ideal BMI (Body Mass Index), they can be healthy, as weight is only one of the things we can use as a parameter. Stigmas and prejudices.”

MAXIMUM ATTENTION

Checking Instagram posts during meals is a common action, but not recommended by professionals who work with intuitive eating. So even when the routine gets hectic, mealtime is non-negotiable for admin Maria Clara Ferraz, 22. A year ago, she joined the Conscious eatingconscious eating practice that brings attention to the present moment.

“I prepare beautiful dishes, I enjoy food calmly, I pay attention to textures, smells, temperature. I consciously choose what I want to eat, considering physical and mental well-being. It is a moment of pleasure and care of myself in my day” he admits. .

Before practicing Mindful Eating, Maria Clara felt that she had problematic eating behavior, as she only thought about calories and food. “I gained a few pounds in isolation and wanted to lose weight. I consulted with a nutritionist who gave me a very restrictive diet: breakfast was mandatory liquid, bread was forbidden and dinner without carbohydrates. This led me to a cycle of exaggeration. I gained more weight than before starting the diet. “

Psychologist Lauren Frantz Veronez, a mindful eating instructor, says she works with many people like Maria Clara, who have followed different diets and seen nutritionists, but have never been able to improve their diet and weight. “They can’t resist food when they’re anxious or stressed and then feel guilty,” she says.

Lauren explains that the Conscious eating it presupposes the abandonment of the rules imposed by diets and gives people autonomy in their food choices. “Those who practice are able to recognize the signals that the body gives and use it as a basis for deciding what to eat or not, rather than following external rules”.

Early in her career as a psychologist, Lauren worked in a traditional weight loss clinic and was uncomfortable. “It was forbidden to pronounce the name of forbidden foods. Eating fruit was also demonized. People suffered a lot and food became an obsession,” she recalls. In seeking help for those people, she found Mindful Eating, which also led her to improve her diet and lose weight.

Mindful Eating doctor and instructor Paula Teixeira teaches mindful eating techniques to patients who binge or eat for emotional reasons, referred to by psychologists, psychiatrists and endocrinologists. “Science has advanced in the direction of educating the patient on what to do to have a healthier life. But patients lack the resources and repertoire to support changes in eating habits. Mindful Eating helps people who want to learn. to eat and relate to food, “he adds.

Paula uses her own story to show the benefits of Mindful Eating. From 7 to 18 she followed a diet. At 160 kilos, at the age of 10, she underwent bariatric surgery and lost 40 kilos. She needed to lose more weight, but another 10 years of dieting didn’t make her lose weight. “I hated eating, but I never lost weight,” she says. In 2013 she stopped following a diet and started practicing Mindful Eating. “I lost 30 pounds without a diet. I learned to love food and take care of myself.”

HOW TO EAT WITHOUT FAIL (BUT WITH CONSCIENCE)

• Tune in to your body: Watch for signs of hunger and satiety.
• Emotional hunger: Check to see if you turn to food when you are bored, sad, or anxious. Look for other ways to deal with these feelings, such as playing sports or meeting friends.
• Libra: Your weight isn’t the only indicator of good nutrition. Avoid obsessing over the numbers on the scale.
• Mindfulness: turn off your cell phone or TV and prepare meals paying attention to the flavor. Chew slowly and enjoy the food.
• Plan Yourself: Make it your routine to go to the fair or market to buy nutritious and tasty food.
• Eat with pleasure: Whatever your choice of food, enjoy the food you choose. Don’t demonize any food.
• Be kind: accept your wishes and don’t punish yourself when something goes wrong.
• Social media: stop following the profiles that promote “nutritional terrorism”, with many bans and labeling of “hero” and “bad” foods that promise miraculous solutions.
• Be patient: to avoid the accordion effect, it is necessary to seek sustainable and consistent behavioral change, without haste.

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Source: Terra

Benjamin

Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.