I am sure you have heard that ALL FOODS FIT… but can all foods really fit into a healthy diet? That is the million dollar question and a very loaded question. The answer is YES..BUT with balance and attunement. So what does that mean? All foods can fit if you follow the 90/10 rule of eating 90% for fuel and health and 10% for fun which compromises of anything you want! That does not mean the food you are eating for health has to be bland, tasteless, and “diet” food. To be able to follow this long-term, it is extremely important you are finding foods that satisfy your health AND your taste buds—this does exist!
By learning and applying the concepts of Intuitive Eating by Evelyn Tribole and Elyse Resch, you will be able to eat healthfully and be able to include your favorite treat foods too! Eating this way will not jeopardize your weight or health AND you can eat without feeling guilty. It takes the guesswork out of eating, making it a pleasant experience. I will highlight a few of the principles and key concepts in the book.
The first principle of Intuitive Eating is Reject the Diet Mentality! To break the diet cycle, acknowledge that diets don’t work and actually damage your mind and your body. Throw away your scale, magazines, fad diets, and empty promises and false hopes the diet promises you, that make you feel like a failure. Obviously restrictive diets cause weight loss initially but can’t be followed long-term due to highly unrealistic expectations such as eliminating all processed sugars or entire food groups deemed to be the cause of all evil. The dieter ends up feeling deprived, and therefore thinks about food more often than usual, craves certain foods, and obsesses until they allow themselves a treat of one cookie which ends up being a whole pan. It is not lack of willpower that causes the food binge, it is the diet or the deprivation; it now takes more food to satisfy that craving. This is directly related to the restriction and mind-set of never eating a cookie again.
Let’s face it, we live in a highly processed, high fat, high sugar world with restaurants and fast food establishments, literally on every corner. Since we have an overabundance of tasty treats at our constant disposal, it is unrealistic to believe you will never eat those foods again; so you may as well make them work within a healthy diet to avoid the restriction and binge cycle which only leads to weight gain—especially fat gain —particularly in the abdominal area and a lowered metabolism and lowered self-esteem.
Learn more about intuitive eating with part 2…
Blog provided by:
Alison St. Germain
A Registered Dietitian with an MS in Nutrition and works with the Dietetic Internship Program at Iowa State University and is a certified Intuitive Eating Counselor.