However, Intuitive Eating may sometimes be overly simplified as “eat when you are hungry, stop when you are full”. While these principles are important they are but 2 of 10 Intuitive Eating principles that need to be integrated as a whole.
If someone’s mindset is still rooted in diet mentality they may unintentionally turn the Intuitive Eating principles into rules – especially when they eat in the absence of hunger. When the rule is broken, and they eat anyway, they will have the same response as when dieting: guilt and a “the hell with it” attitude which can result in binging.
While honoring your hunger and fullness cues is desired, Intuitive Eating leaves room for flexibility.
There are also times when you may not feel hungry but eating is okay, and even desirable.
Here are some situations to consider:
Your body needs fuel but you don’t feel hunger
In these situations your hormones are not sending signals appropriately or your ability to tune into to your hunger signals have been blunted. You do not want to depend on your hunger signals during these times.
It is recommended to eat something every 2 to 4 hours (depending on the size of your previous meal) and to not go more than 4 to 6 hours without eating anything. You may not feel hunger but your body needs consistent fuel so it can function properly.
Also, hunger can sometimes be suppressed after exercising but it is especially important to eat within 1 hour of working out even if you don’t feel hungry. You need carbohydrates to replenish energy and protein to rebuild muscles.
If the thought of eating is unappealing try to find foods that are tolerable – such as a slice of toast with cheese or a piece of fruit with nuts. Just make sure you eat something. Rapid weight loss due to suppressed appetite is not healthy and the weight loss is usually on account of muscle mass and water weight. The weight lost will be quickly regained when you do start to eat again.
In this situation it is perfectly okay to enjoy a piece of cake (if you want it) even if you are not hungry. It is important that you feel part of the celebration. Consciously enjoying the dessert without guilt will bring joy to the experience and a feeling of inclusion in the celebration. Celebrations don’t happen every day – so if you really want it, enjoy it! And who knows – perhaps just a few bites will satisfy you!
When you know you won’t be eating for a while
Another situation can be when you know there won’t be food accessible for a while – such as having a long class to attend. In order to prevent being super hungry after class, you eat a snack before class. It is all about getting to know how your body works and planning accordingly.
But you may still be left asking: what about the times I overeat for no good reason?
Overeating happens. Overeating doesn’t break a rule. Intuitive eating doesn’t penalize you if you eat when you aren’t hungry or don’t respect your fullness. Instead, ask yourself, WHY am I eating this way? Use it as a learning opportunity to figure out what led you to eat without hunger so that you can know better next time. There is always a reason.
Was I ravenous?
Am I lacking in self-care?
Am I sleeping enough?
Did I have a stressful day?
Am I bored?
Am I trying to restrict myself?
Sometimes people will say “I kept eating because it just tasted good”. Remember that when you give yourself full permission to enjoy what you like you can always enjoy this food at another time, when you aren’t so full. There will be no urgency to finish it when you know you can have it later. Food always tastes better when you are bit hungry.
Bottom line is – learn from it and then let it go. You didn’t break a rule. It is all part of the process to get your mindset, your body, and your eating habits aligned. Trust it and keep moving forward. Progress not perfection.
Need guidance & support to reconnect to your internal cues and trust yourself with food so you can rediscover the joy of eating?
More on the blog...
You may not think a Dietitian would talk to you at length about your sleeping habits. After all, you came to figure out how to best eat for optimal health. What does sleep have to do with it? A lot. How you live your life beyond the food will affect your food...
I’ve had people tell me they gave Intuitive Eating a try, only to report that it didn’t work for them. They’ll say, “I tried Intuitive Eating but it just made me feel more out of control. I can’t just have whatever I want because I’ll eat cake, cookies, and chocolate...
Pina Colada Chia Pudding Remember like 3 years ago, when Chia Pudding was super trendy? Well, in case you haven’t noticed, I’m not super into trends. So this Chia Pudding is still happening around here. I mean, as far as I’m concerned, there is no expiration date on a...
In the past few months I have shifted the focus of my practice to Intuitive Eating. After reading books and research paper after research paper it was clear that Intuitive Eating is the best approach for better health outcomes, not just physically, but mentally and...
I am not exaggerating when I say these Chocolate Espresso Thumbprints are EPIC. I mean, I don't want to toot my own horn but I'm totally going to on this one because it is so good. Literally everyone who has had them (I practically gave them out to my entire family...
Hey, you! I posted this recipe on Instagram a few weeks back. But in case you missed it or are not following me on Instagram (in which case you are missing out on all the goods so be sure follow me here: @rachelgoodnutrition) I am posting it here just in time for...
Why Binges Happen Many dieters will attest to the fact that when their diet ends it is often in the form of binge eating. They will describe it as “letting go” and “out of control” eating. Yet, dieters will never blame the diet for this...
Chocolate Peanut Butter Cups Fate brought chocolate and peanut butter together. I mean, is there a more perfect pair than these two? Rhetorical question. Because we all know the answer is YES! These bite-sized chocolate peanut butter cups are decadent, delicious, and...
What is Intuitive Eating? We are all born intuitive eaters, meaning we are all born with the innate ability to know what to eat and how much. Think about it. When babies are hungry they signal their need to eat by crying. They are then calm until they need to eat...
Chunky Pea Pesto Dip + Pita Chips Who's excited for Super Bowl Sunday?!!! Okay, confession - I’m not a big Super Bowl Sunday person. *gasp*, I know! It seems like the whole world is on it. But the only time I have ever properly watched the Super Bowl from beginning to...