Many people dream of losing weight without significant restrictions on food, and this became possible thanks to a new system called "intuitive nutrition". Its main principle is that the body knows what it needs to work properly, so you need to listen to your desires.
What does intuitive nutrition mean?
There are many examples where a person wears himself out with diets and physical exertion, but does not achieve the desired result. This is due to the fact that the body simply protests to such restrictions. The psychology of overeating and intuitive nutrition are directly interrelated, because this technique allows the use of all products in the amount required by the body. Ideal, but it looks unrealistic. Stephen Hawks offered intuitive nutrition after having experienced it on himself. He argues that you can achieve results if you learn:
- to recognize the signals of your own body;
- control your appetite;
- to understand when there is a famine, and when there is an overeating.
Intuitive nutrition - principles and rules
There are certain principles that help you learn how to understand your body and lose weight:
- A complete rejection of diets, because temporary restrictions on food give only short-term results.
- Do not ignore the feeling of hunger , because the body may think that a crisis has come and it is necessary to stock up on the future. In addition, it is important to understand that hunger and appetite are different things. The principles of intuitive nutrition are based on the fractional use of food, and the portion should be about 200 g.
- Do not take food as the main culprit of excess weight. Do not scold yourself for wanting to eat sweets, because the body signals a lack of glucose.
- Intuitive nutrition is based on the recognition of a sense of satiety. Use a scale from 1 (strong feeling of hunger) to 10 (overeating). Orientation should be at a value of 5-6 points.
- Do not take food for the main joy in life. It is important to restructure to get pleasure from quality, not quantity.
- Intuitive nutrition, the rules of which are simple and understandable, implies the refusal to seize the stress and encouragement through food. Instead of a cake, better buy a new dress, and get rid of bad mood with music and so on.
- Love yourself with all the disadvantages, because you can only lose weight with a positive attitude.
Intuitive nutrition or proper nutrition?
In fact, it is not right to compare these concepts, because they are very similar. The thing is that many people have the wrong idea about proper nutrition, because this is not a strict diet, but the principle when a person has useful products. The best solution, according to experts - intuitive nutrition, the menu of which is based on the principles of a healthy diet. The only clarification, if you really want to eat an unprofitable burger or a chocolate bar, then do not deny yourself the pleasure.
Cons of intuitive power
The disadvantages of this method of nutrition are insignificant, so it is worth noting the difficulty in compiling the diet. Its author does not offer a menu, so you have to do everything yourself, focusing on the existing rules and the fundamentals of a balanced diet. Many, describing the shortcomings of intuitive nutrition, note that you should always have at hand "favorite dishes", so as not to lean on buns, fast food and so on.
The system of intuitive nutrition is intended for the developed and intelligent people who have good will power , understand their desires and so on. Another disadvantage of this method is the lack of discipline, which increases the risk of failing. The developer has not given any restrictions on the time, periodicity and volume of power, so there is always the temptation to break down and eat something superfluous. In addition, there is no exact figure, which should be guided by people who want to lose weight.
How to switch to intuitive nutrition?
It is difficult to take the first step, therefore, for switching to intuitive nutrition, it is recommended to focus on the following rules:
- There is a need at the table, shielding yourself from all distractions, that is, TV, the Internet and conversations on serious topics. All attention should be concentrated on food.
- The transition to intuitive nutrition means that you should sit at the table only when you feel hunger, but when you have the first signs of saturation, you must immediately get up from the table.
- Determine your taste preferences and before each meal ask yourself a question that I would like to eat.
- Begin to move more, and the result of intuitive nutrition will be even better. Choose a direction in the sport that will bring pleasure.
Exercises for switching to intuitive nutrition
There are various tricks that will help ease the transition to a new menu. It is recommended to make a personal hunger scale. For this exercise for intuitive nutrition, you need to draw or print a ruler, opposite which you should write different levels of sensations, for example, "hunger", "full", "overeaten" and so on. Opposite each graduation, describe your own sensations in the body. Throughout the day, it is important to check this scale regularly to determine the intensity of hunger.
Diary of intuitive nutrition
Start eating, focusing on your own feelings, is not easy, because getting rid of thoughts about food is very difficult. To give intuitive nutrition results, it is recommended to keep a diary where you should write down the list of foods eaten and your own feelings during their use. After some time it will be possible to conduct an analysis to understand when the metabolism is active, when the food is digested long and there is a feeling of heaviness, which further provokes appetite and so on. Continue to write down the feelings by making adjustments.
Intuitive diet for weight loss
It is worth saying that not all people present the technique helps to lose weight, since not everyone is able to correctly follow the basic principles of intuitive nutrition. In addition, it should be noted that it is not suitable for people who are predisposed to a set of excess weight. For those who are interested in how to lose weight on intuitive nutrition, it is important to know that good results are achieved by people who find a balance between carbohydrates, proteins and fats . Observing the rules of healthy eating, do not forget to pamper yourself with delicious.
Books about intuitive nutrition
If you are interested in the presented method of losing weight, then it is recommended to read the following books:
- Svetlana Bronnikova « Intuitive nutrition. How to stop worrying about food and lose weight . " The most popular book among people who want to find harmony in their relationship with food. According to the reviews, the information presented in this work helps to understand yourself and your body and change attitudes towards food.
- Evelyn Tribol: book Intuitive Nutrition. A New Revolutionary Approach to Nutrition . " The author of this work worked next to the founder of this trend. The book helps to look at your diet differently, to learn sensibly and is inspired to live.
- Dr. Mazourik « Intuitive nutrition. How is guaranteed to reduce weight? ". The author of the book on his own example tells how he was able to restructure his eating habits and lose weight. The pages in the accessible language describe the mechanisms of hunger and saturation, and other rules of intuitive nutrition. The author focuses on the problem of emotional overeating.