Intuitive Eating features ten concepts;
however the primary three (3) recommendations are these:
* Unconditional approval to eat when what and hungry food is desired
* Eating for physical instead of emotional reasons
* Reliance on satiety cues and internal hunger to ascertain when and much to consume
I have been supporter of this process & a big fan since I first learned about it in 2005. Using its concepts, I dropped twenty five pounds in six months while eating my favorite items.
In this latest release of the book, the experts have eliminated lots of the figures that have been in the earlier edition (stats, weights, levels) because they think that it leads to selfsabotage when these will be the focus. They have also included two new sections — one which presents scientific backing to show that IE works, as well as the other that targets how to assist kids and children become Spontaneous Predators.
The section on kids was actually quite interesting to me, as I have two of my own personal (ages 11 & 14), one of which can be quite rebellious in regards to food — he loves chips & icecream, plus it concerns me that he’s understanding every one of my own personal bad habits. The authors demand, though, that allowing children make their particular decisions regarding food (howmuch, what types, etc) is the better strategy because they may intuitively be in the healthy diet they require, if they’re left alone. It’s when a problem consists of their fat or their eating routine they begin to rebel, and/or lose faith within their capability to trust their internal cues.
One thing that shocked me concerning this new edition was the constant reminder of very important to put weight loss to the backburner at first with this process. The explanation for this is the fact that, if you’re centered on shedding weight — as opposed to simply learning how to become an Intuitive Eater — you’ll ruin yourself by both getting depressed within the slowness of your fat loss development, or by looking for different diets assured of faster results.
Below are a few quotes from the book that I found beneficial (some of which I forgot to write the page number references for):
* bring peace to your eating living and body image (p.32)
* focus on fat loss should be wear the rear burner when you learn to return to Intuitive Eating
* If you enable even one tiny hope to linger that the new and better diet might be lurking nearby, it’ll prevent you from being free to find Intuitive Eating (chp.1)
* under eating contributes to overeating
* you can’t fail at IE — it’s a learning process at every place as you go along (p.53)
* the more you practice, the more confidence you’ll have (p.86)
* focus on frequent change and learning, and begin thinking in terms of what you can discover along the way (p.119)
* stop in the middle of consuming to ask yourself how the food choices, also to measure your hunger level
* give yourself permission to consume again when you get hungry
* should you start eating when you’re not keen, it’s hard to know when to prevent from satiety (p.128)
* slow down while eating
* It’s everything you eat continually, over-time, that concerns — development, not perfection…
* Intuitive Eating means having no guilt within your eating (p.301)
Lastly, is a part on eating disorders, too, and the way those found within the throes of one may seek help, and also learn how to eat naturally.
Overall, I most recommend this book, and this process. It’s very much according to common sense, and all of US know that diet doesn’t work-in the long run, anyway. This technique is excellent as you can still eat everything you love, without worrying about coming your `diet’, you are able to eat out at restaurants, and you will shed the insanity of worrying over what food is “good/bad”.