直观饮食解释：直觉节食的10条原则 - bob官方app,bob官方体育下载,BOB体育app在哪下载

听你的身体。了解真正的饥饿痛。饥饿时吃饭，吃饱了。

Have you ever heard someone say these things to you or a version of it? They were probably trying to get you to practice some form of intuitive eating.

This concept is an important perspective to consider when beginning or continuing your nutrition journey.If you are coaching clients, understanding the concept is a must.

What is Intuitive Eating?

The term was first coined in 1995 and its purpose was to help health officials teach individuals struggling with weight management, body dissatisfaction, and disordered eating patterns a way to build a better relationship with food.

The fundamental principle behind intuitive eating is that the body knows exactly how much food it needs daily to properly nourish itself and maintain an appropriate weight. However, because of certain societal cues we learn growing up (i.e., clearing your plate to have dessert) we become numb to these intrinsic signals.

Therefore, intuitive eating is the practice of listening or becoming re-aware of our intrinsic hunger cues. With intuitive eating, no restrictions are placed on the amount or type of food one can consume — unless dictated by certain medical conditions or allergies. The philosophy behind no restrictions comes from the belief the body will naturally crave a variety of nutrients.

The Difference Between Intuitive and Non-Intuitive Eating

Before we dive into what intuitive eating is, lets first touch on what it isn’t:

Intuitive eating is not a fad diet (or any kind of diet)
直观的饮食不是减肥或体重管理的一种手段。这根本无关。
Intuitive eating is not anti-health, anti-nutrition, anti-exercise, etc.
直观的饮食虽然涵盖了正念饮食的一部分，但不仅是正念的饮食。
直观的饮食并不总是适合所有人。实际上，如果您患有饮食失调症，饮食失调或节食悠久的历史，则很容易将直观的饮食和操纵为某种东西。*

Diets just do not work. Dietitians Evelyn Tribole and Elyse Resch realization of just that inspired them to research what did and write the bookIntuitive Eating,with the first edition published in 1995. Since then they have released two newer editions and a workbook under the same name.

So how does one begin to practice intuitive eating? By following these 10 principles, you can start your journey on building a better relationship with food.

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The 10 Principles of Intuitive Eating

Reject the diet mentality
尊重你的饥饿
Make peace with food
Challenge the 'food police'
感觉你的饱满
发现满意因素
Cope with your emotions
尊重你的身体
Exercise
Honor your health

＃1拒绝饮食心态

A diet implies something short-term or finite. What is one to do after the diet is over? Research has repeatedly demonstrated that individuals on any extreme weight loss program do not maintain the weight loss for significant periods.

Very often those individuals regain back the weight (or more) once they are no longer following strict guidelines. By rejecting the diet mentality, you begin to view diet changes as new lifestyle habits that you can sustain long term.

#2 Honor your hunger

Learning true hunger cues and eating when the body needs energy is key to intuitive eating. Very often individuals ignore these intrinsic hunger signals which can lead to binge eating.

#3 Make peace with food

直观饮食背后的理念是，您可以删除食物周围所有“不良”标签。例如，声称任何高脂肪或含糖甜点对您有害”。限制您的选择可以增强渴望，这可能会导致稍后无法控制的弯曲。如果您想食用特定的食物，那就去做。

#4 Challenge the food police

这意味着您的内部食品警察，而不是朋友或家人对您的膳食选择发表评论。内部责骂食用甜品，并声称这一天将您的整个饮食放弃不利于与食物建立更好的关系。该原则是关于挑战与餐食选择相关的负面信念。

#5 Feel your fullness

学习何时真正饥饿，然后学习何时饱满。当您感到自己感到满足时，请停止食用。

#6 Discover the satisfaction factor

This principle is all about being in the moment and creating an inviting, enjoyable environment when eating. By increasing mindfulness, it can help increase satisfaction and satiation.

#7 Cope with your emotions

Learn how to eat for your physical well-being and not an emotional one. The focus of this principle is to learn how to deal with emotions and not use food as a coping mechanism. Very often individuals turn to food to cope with stress and/or anxiety. Most of these food choices are often concentrated in fats and sugars which can stimulate releases in dopamine, the "pleasure" hormone.

#8 Respect your body

Respecting your body is all about acceptance of your genetic blueprint. Learn to appreciate your features and size without coming up with unrealistic goals. For example, an individual that is 5'5" can't diet or train to become 6'0". Accept your body and learn to work with it, not against it.

#9 Exercise

这一原则不仅仅是燃烧卡路里，而是关于更健康生活的运动。此外，该原则鼓励个人在运动中练习正念。如果特定的练习带来积极的情绪，请使用这些情绪作为继续活动的动机。

#10 Honor your health

最后一条原则是提供你的身体ith the nutrients it needs. While you should not limit yourself from every indulgence, it is important to feed your body a variety of fruits, vegetables, proteins, fats, and whole grains. All essential components to a healthy, balanced diet.

Is intuitive eating a useful tool to create real changes?

Well according to the research, many studies have shown intuitive eating is positively associated with healthier eating behaviors, various psychological health indicators, and can aid in some weight loss. However, one study claimed intuitive eating does not promote increases in physical activity or is a successful tool in aiding in significant weight loss. It had more success in maintaining weight over a long period.

因此，在养成更好的饮食习惯时，传统的卡路里限制比直觉饮食更有用？

To reduce body weight, more energy must be expended compared to the energy consumed. Therefore, purposeful calorie restriction to lose weight would be more beneficial than following the intuitive eating paradigm.

但是，就健康状况而言，一项研究评估了大学时代的节食者和直觉食客之间的饮食模式，发现每天消耗的水果和蔬菜的数量没有显着差异，从脂肪中消耗的卡路里，并且发现最直观的食客要么消耗的食物要么消耗他们的日常卡路里需要或略低于（4）。

Therefore, it was concluded in this review that intuitive eating had no effects on markers of health status when it came to food choices. This review, however, was conducted in a small college-aged population and may not serve as a useful study to compare to larger populations.

When we look at current diet culture, there is an extensive amount of misinformation and diet fads that only promise short-term success. They do not provide long-term and sustainable tips to tackle the true issues of body image dissatisfaction and poor relationships with food. In that sense, intuitive eating is a great tool to heal the psychological aspects of "diet culture".

Much of the research has shown positive correlations with body image satisfaction,下BMIS, and less dieting and disordered eating practices. Some research even suggests that intuitive eating can be used as a tool to promote positive treatment outcomes within eating disorder clinics (5,6).

Overall, intuitive eating seems to foster positive changes in body image satisfaction and promote healthier relationships with food. While intuitive eating practices may not be the most viable solution for weight loss, it does seem to be an important tool in creating long-term success in any weight loss journey. Research has shown that intuitive eating is correlated with lower BMI's, more positive attitudes towards food, and better health outcomes since intuitive eating targets behavior and psychological change.