intuitive eating: compassionate or chaotic?

For many, intuitive eating ushers in an era of healing after decades of dieting. For others, it can feel... confusing & chaotic. How do you intuit what to eat when your brain is trained to fear certain foods, keep portions small, and focus on weight? It's okay to need structure + scaffolding to support your journey out of dieting.

compassion, chaos, or a secret third thing?

A client once shared a sentiment I've heard countless times: "I feel like intuitive eating backfired on me." Typically, this feeling is associated with two outcomes: gaining weight and feeling out-of-control with food. How does this happen?

Metabolically, gaining weight after periods of restriction is the rule, not the exception. Feeling out-of-control with food is often - and ironically - a side effect of all-or-nothing nutrition habits. Yep, being all-or-nothing about intuitive eating is not a good time. 

I think intuitive eating is a compassionate and caring approach to food; for many, it's a life-altering perspective. 

I also recognize that, for some, giving up dieting isn't as simple as following 10 principles. As a result, I offer folks a nuanced approach: intentional eating.

Intentional eating fully embraces the self-compassion of intuitive eating while providing structure around nutrition education, planning, preferences, and data. I identified these pillars based on the counseling that helps my clients grow.

If intuitive eating feels chaotic to you, let me show you what adding intentional eating could look like!

Why don't we incorporate a classic intuitive eating social media moment: "girl, just eat the donut!"

Adding intention could sound like: 

• There will be donuts at the office today. Let me make sure my lunch is packed so my blood sugar and energy feel level if I choose to have one. [practical planning]

• My all-or-nothing thinking is coming up, making it feel like if I don't have a donut that I am restricting, but if I do have a donut I'm being bad. Neither of these are true. I'm going to zoom out and remember I get to make choices as they come, and I don't have to decide right now. [self-compassion]

• The last time I had these donuts, I ate 2 and felt pretty full, almost to the point of feeling sick. I skipped my afternoon workout and took some Tums. I'm going to see how I feel today. I could always take one home. [neutral data]

• Donuts are a higher fat + carb food, so if I do have one, I'll give myself plenty of time to digest it before my afternoon workout. [food awareness]

• I'm not so jazzed about grocery store donuts, but if they're the ones from the local bakery, I definitely want to enjoy one. [preference and culture]

How does this sound to you? Notice the absence of self-judgment and the lack of urgency to make the 'right' decision. A little bit of structure and intentionality can guide your nutrition without it feeling all-or-nothing!

Which pillar of intentional eating seems easiest for you to practice? 

Which one is hardest? Let me know! I'm here to help.

Want to experience the difference with intentional eating? We've got a team of dietitians to help you nuance your nutrition journey! Apply for our 1:1 nutrition counseling.

I also cover intentional eating in-depth in Active Appetite group coaching.