The intuitive diet of eating what you want may be more conducive to health and weight loss!

May 9, 2019 / BIOON / - diet for weight loss usually includes diet restriction 5: The diet of 2 depends on calorie restriction, and the ketogenic diet depends on the restriction of certain kinds of food However, studies have shown that over time, a strict diet can lead to higher body mass index (BMI) and greater likelihood of being overweight in the future There is also evidence that limiting diet can lead to food concerns, guilt about eating, and higher levels of depression, anxiety, and stress So if diet doesn't always help you lose weight and may cause psychological problems, what other solutions are there? Recently, the concept of "intuitive diet" has attracted more and more attention Intuitive diet was promoted by two nutritionists, Evelyn tribole and Elyse rest, who published a book on the subject and developed a website specifically for it The purpose of eating intuitively is to listen to your body and let it guide you when and how much you eat, rather than being influenced by circumstances, emotions or dietary rules This concept is similar to mindfulness diet, and the two terms are often used interchangeably Mindfulness diet includes developing awareness of internal hunger and satiety, and consciously choosing food It emphasizes the importance of paying attention to the emotional and physical feelings of eating Photo source: http://cn.bing.com is different from other diets Intuitive diet encourages you to eat whatever you want - no food is taboo While some may think that this may lead to people who stick to this diet eating more high-fat or high sugar foods, research shows that this is not the case In fact, proponents of intuitive diet believe that the more you limit yourself, the more likely you are to overeat later The concept of intuitive diet is very simple, it does not involve complex dietary rules But what's the evidence? There's a positive impact on mental health In terms of weight loss, it's not clear whether intuitive diet is more effective than calorie restriction Observational studies found that people who ate intuitively had lower BMI than those who did not However, because people who limit their diet may have a high BMI, it is difficult to determine the true effect of an intuitive diet In addition, the results of intervention studies on overweight or obese people are not so clear For example, one review found that of the eight studies they evaluated, only two found that an intuitive diet lost weight In a recent study, only eight of the 16 studies found weight loss Of the eight studies, only three showed significant weight loss effects Unlike other diets, the point of intuitive diet is not to lose weight, but to solve the problem of people eating Therefore, even if its effectiveness as a weight-loss method is uncertain, it can still provide benefits by promoting healthy eating behavior This possibility is supported by studies that show that intuitive eating can lead to overeating symptoms and reduced eating for external and emotional reasons Photo source: http://cn.bing.com intuitive diet is also related to more positive body image, body satisfaction, positive emotional function and higher self-esteem Finally, a recent study found that higher levels of intuitive eating predicted lower symptoms of eating disorders compared to counting calories and frequent self weighing This contrasts with a typical restrictive diet, which is associated with an increased risk of eating disorders, which may be higher for those with depression and low self-esteem symptoms Although more research is needed to determine whether intuitive diet can lead to weight loss, its positive impact on mental health and healthy eating behavior is promising One problem with listening to our intuitive eating is that it assumes that we can accurately determine how hungry or full we are Studies have shown that those who are better at perceiving inner feelings are also more intuitive when eating However, because there is evidence that people with eating disorders have difficulty recognizing signals from within the body, some people may have difficulty responding to intuitive eating patterns simply because they have difficulty listening to their bodies In addition, while it seems logical to suggest that eating is only based on internal feelings rather than on the environment, it is not a practical solution for many people The amount of time you eat is often out of your control, such as sticking to a specific family meal time, or eating lunch at a specific time during work Although in principle, it seems ideal to eat when you are hungry, in practice, it is not always possible Photo source: http://cn.bing.com intuitive diet may be an effective way to lose weight, but so far, there is not enough evidence that it is more effective than the traditional calorie restriction diet However, the benefits of diet to mental health directly show that it is a healthier way to eat It may not apply to all people, especially those who have difficulty feeling what they feel in their bodies But when everything around us seems to tell us what to eat and how much to eat, it may be valuable to take a moment to listen to your body and find out what you need Reference materials: [1] actual eating: a 'die' that actually makes sense [2] Neumark sztainer D et al Meeting and unhealthy weight control behaviors during advertising: associations with 10 year changes in body mass index J Adolesc health 2012 Jan; 50(1):80-6 doi: 10.1016/j.jadohealth.2011.05.010 Epub 2011 Jun 25
【3】Warren JM et al A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms Nutr Res Rev 2017 Dec;30(2):272-283 doi: 10.1017/S0954422417000154 Epub 2017 Jul 18 【4】Madden CE et al Eating in response to hunger and satiety signals is related to BMI in a nationwide sample of 1601 mid-age New Zealand women Public Health Nutr 2012 Dec;15(12):2272-9 doi: 10.1017/S1368980012000882 Epub 2012 Mar 23 【5】Van Dyke N et al Relationships between intuitive eating and health indicators: literature review Public Health Nutr 2014 Aug;17(8):1757-66 doi: 10.1017/S1368980013002139 Epub 2013 Aug 21 【6】Gast J et al Weight loss education: the challenge of a new paradigm Health Educ Behav 1998 Aug; 25(4):464-73 DOI: 10.1177/109019819802500405 【7】Herbert BM et al Intuitive eating is associated with interoceptive sensitivity Effects on body mass index Appetite 2013 Nov;70:22-30 doi: 10.1016/j app et.2013.06.082 Epub 2013 Jun 26.