We found 22 Reddit comments about Intuitive Eating: A Revolutionary Program That Works. Here are the top ones, ranked by their Reddit score.
Yeah, that's kind of the irony of CICO/IE– when I was counting I was obsessed with food, but now that I can eat whatever I want food has actually lost some of its appeal. I still love it, but I don't get those desperate cravings anymore.
CICO's also kind of weird because nutrition is SO complex. I cut out cereal for a long time, but then I realized that fortified cereal is my primary source of iron! It seems like for every "bad" food I was cutting out I'd also cut out some essential nutrient.
I highly recommend checking out the Intuitive Eating book if you're new to this! It explains the concept very thoroughly. The same authors also put out a workbook which I haven't tried yet, but it seems very helpful.
Beverages are interesting. I probably still drink more sugar than I should, but like with all other foods my cravings for them slowly diminished after my first few "binges." When I first started IE, I would get a pizza and a root beer every Friday night. I also starting getting sodas when I went out to eat, or I'd pick them up at the grocery store. Now I hardly ever want them at all. It really feels like I fulfilled a craving (a result of dieting) and now it just doesn't feel necessary anymore. It's still an occasional treat I enjoy, but I have no desire to drink it every single day.
Intuitive Eating (specifically,the book by Resch & Tribole) has been a life saving game changer for me and my history of eating disorders. I enthusiastically recommend it to anyone who struggles with disordered eating and being fed up with "diet culture" to check out the book. I would not recommend it to anyone who wants to lose weight or meet specific body composition goals since that is kind of the opposite of the point of the book :)
yup! It was actually this book, which talks a lot about how people get eating disorders and how you can recover from them: https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047/ref=sr_1_3?keywords=intuitive+eating&qid=1569979124&s=gateway&sr=8-3
I really admire your resilience! The binge/restrict cycle is so frustrating- I have been there and it’s terrible! I would caution you to avoid excessive restriction, and I think 1200 calories isn’t enough for the average person (not a dietitian, this is just from the research I’ve done on this subject). Continuing to restrict or diet extremely will only lead to more binging- once again, I’ve been there! I would really encourage you to look into Intuitive Eating! It truly changed my life. It will give you so much freedom and will heal your relationship with food and your body! The main premise is that in letting go of the diet mentality you will get to the weight where your body is most comfortable and you feel the most peace emotionally. It legalizes all foods, which takes away their power that leads to binging on the ones you used to restrict. Our bodies innately know how what we need to eat and how much. It’ll take some time to undo the years of restriction, but your body wants to do this for you! Your metabolism will get back on track and you will be in touch with your natural hunger and fullness signals-you’ll even crave healthy foods (but will feel the freedom to have fun foods too and not feel guilty about it!). Here’s the link: https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047 I really encourage you to look into it! Good luck :)
You've been focusing on losing weight and counting calories for a year, it's normal to feel exhausted about eating healthy!! It takes a lot of mental energy to constantly be focused on these things and it can lead to burnout pretty quickly. I would recommend thinking about doing a maintenance period where you experiment with intuitive eating. This book is a great resource and talks a lot about how the stress of constantly being in a diet mindset can not only lead to weight gain (because stress on the body encourages the body to store fat) but also how listening to your body and giving into your cravings reduces cravings in the long term. A large part of the reason we feel like we can't control ourselves around cookies or ice cream or chocolate cake is because we've told ourselves those foods are off limits and we've built them up to be more than they are through restriction.
Restricting is just going to lead to more binging. My nutritionist and my therapist have suggested this program https://smile.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1540231139&sr=8-2
It's still early days for me so I can't say for sure how it is going to work. But imho, you are setting yourself up for failure right now by being so restrictive.
Congrats on moving towards recovery! The journey is hard but will be worth it in the end :) Do you have someone you're working with as you progress?
In light of your prior history, might I recommend not calorie counting and trying a more intuitive approach to eating for a while? Calorie counting can become obsessive, as I'm sure you may have encountered either in yourself or in others.
I love the book Intuitive Eating and the accompanying workbook. It was designed to facilitate recovery, though can be used by lots of people to help them have better relationships with food.
This one! Accept no substitutes!
Thank you! Here’s the very best book on Intuitive Eating. Would also highly suggest checking out the Food Psyche podcast! It’s basically about learning to understand and respect your body’s natural hunger signals and cravings, and eat according to what you feel like without shame to get out of a diet culture mindset (which leads to a lot of yo—yo dieting and ultimately, failure and disappointment.)
If you think Brain Over Binge is helpful, definitely read this book- https://www.amazon.com/gp/product/1250004047/ref=od_aui_detailpages00?ie=UTF8&amp;psc=1
Brain Over Binge is great for starting to understand how the cycle works but this book helped me a TON more. It gives actionable steps so you'll have more clear direction. Even though I wasn't ready to stop tracking food when I read the book, I was able to take what I needed from the principals and work on it. Now that I'm ready to stop tracking, I've been able to do so without anxiety because I've already practiced the skills discussed like mindful eating, respecting hunger/fullness etc.
There's a book called Intuitive Eating, and it's exactly like what it sounds like. I was initially sceptical but it honestly is very powerful in changing how I think about food. It helps with slip ups, starting out and maintaining healthy habits lifelong!
https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole-M-S/dp/1250004047 is the link to the book!
I read a similar book and it was so helpful!! Fascinating info about how studies have shown that dieting/restricting calories ultimately led to greater calorie consumption and overeating. I wish I could remember the title...
Edit: Found it! Intuitive Eating by Evelyn Tribole and Elyse Resch
This book was an amazing tool to help me reign in my unhealthy eating patterns. It helps you become more mindful of your eating habits and forces you to really ask yourself why you overeat. This isn't a cure by any means and you absolutely should seek additional help, but it could be a great tool in your recovery arsenal =)
This book is helping me with this same issue right now. I haven't finished reading it but it's already making me think about food differently. A note however, the book doesn't endorse keto/low carb or any other diet for that matter, but what the authors say is still incredibly helpful, IMO.
>These days I obsess about (fill in latest idea I want to try) for a while (2 days to a few weeks) and then I BINGE.
The binge is your brain's way of rebelling against a sudden change in diet, or a prolonged self-denial of comfort foods, and is its way of rebounding back into a safe, comfortable world.
How did you think of food before? Were you a "comfort" eater at all, did you graze without thinking too much about it, or were you very mindful of eating the foods that would most nourish your body? Try and remember the thoughts and feelings you used to have when you ate before - and compare them to the thoughts and feelings you have when you feel like bingeing now. And try and think about why you might be bingeing, too - try and have a dialogue with your inner voice, and see if there's some other deep need you might have, and are using food to supplement that need. Pay attention to what happens when you go into the "binge spiral" - are you having feelings of fear, loneliness, or self-loathing because of an event? Play "scientist" with your body and mind, and just observe the pattern for a little while. It might clue you in to what's really going on.
If you're having trouble, I can't recommend this book enough. It sounds gimmicky, but my therapist actually recommended it, and it really rings true in so many ways for me. They outline several types of dieters - you sound like you're the "Professional Dieter":
>Professional dieters [...] have usually tried the latest commercial diet, diet book, or new weight loss gimmick. Sometimes dieting takes place in the form of fasting, or "cutting back." Professional Dieters know a lot about portions of foods, calories, and "dieting tricks," yet the reason they are always on another diet is that the original one never worked.
It's time to calm down. Change is slow. Add one new change every week (or month!) and work up to your new lifestyle. Don't worry about the mistakes along the way - it's a process. Your eating habits are supposed to last for the rest of your life, and that's not something you can tackle in 2 weeks.
I would also recommend Intuitive Eating: A Revolutionary Program that Works https://www.amazon.com/dp/1250004047/ref=cm_sw_r_cp_apa_i_ZXYxCb4PMZG4M
I found it to be a really great book that forces you to really look at yourself and your habits and your goals. Like another poster mentioned, number one thing you have to give up when committing to intuitive eating is the diet mentality. One of the biggest mistakes people make when new to intuitive/mindful eating is looking at it as another diet and keeping the goal of losing weight in the back of their mind.
I myself am still struggling with this part but as with anything, it takes time, patience, forgiveness and learning to actually trust your own body.
Health at Every Size
My adult fitness journey started with intuitive eating. I like this book pretty well (haven't finished it yet), but there are probably others as well.
Also, I got a personal trainer. I highly recommend this. Try to find someone/a gym that respects you as you are now and is understanding of your past, not someone who is going to be triggering for you. I was able to save a lot of money by having a student trainer at the local university gym.
Even if you don't have a trainer, maybe if you get a gym membership, some employees can point you in the right direction for where you are now. :-)
Edit: Should mention I haven't lost much weight doing intuitive eating, but it has changed the way I think about food and fitness, and has inspired me to want to be in better shape for me, not for some weird societal standard. Also, happiness.
Life changing. Get an intuitive eating nutritionist as well if the book resonates. Ignore the 90's era cover, the inside is pure brilliance.
With your background and trigger areas, you might like Intuitive Eating. I'm not 100% on board with everything in it, but I think it's interesting and worth a read. Not super science heavy in terms of what each nutrient does, but maybe a good balance to something like that. https://www.amazon.com/Intuitive-Eating-Evelyn-Tribole/dp/1250004047
I just wanted to reaffirm this message.
Being so out of control around food, eating emotionally, eating large quantities of junk food past the point of fullness, regret after eating, shame about "lack of self-control", seeing certain foods as "forbidden".....all of these point to disordered eating.
I was finally diagnosed with Binge Eating Disorder last year and completed a recovery program in the spring of this year. It was so, so helpful to me to learn why I was doing that. One of my major goals was to recover before having kids so that I didn't pass on the food behaviors to them.
This kind of disorder is often made worse by trying to increase control over food - dieting and restricting often leads to a cycle of bingeing.
I would highly recommend reading Intuitive Eating for getting a handle on it, and definitely some sort of therapy or treatment program (depending on how bad it is).
I was in denial for a long time because I thought it was just normal to keep going on strict diets and then falling off the wagon and eating allll the things. I managed to sustain that pattern for many years until the strict diet window got shorter and shorter and the bingeing/blowout cheat was happening almost daily. It's a miserable existence and I'm so happy to be out of that cycle.
I hope your husband can find a balance too!
I was re-introduced to intuitive eating several months ago. My real intro to this was a little too extreme and contributed to a rapid 5-10 lb weight gain and even more anxiety than I had at the time (which was significant—I had gained 20+ lbs back after a 50 lb weight loss/FINALLY getting myself in the healthy weight range for my height, which I’d held onto for almost two years). This second intro came from a nutritionist, and she recommended a book called Intuitive Eating that gave me a much healthier perspective than I’d bought into previously: https://www.amazon.com/Intuitive-Eating-Revolutionary-Program-Works/dp/1250004047
Before I decided to jump into this, I had been super bogged down with feelings of guilt and responsibility and failure related to tracking food, weight, workouts, etc. Often when I did track I’d get disappointed and when I didn’t track I’d be anxiety-ridden. I’m over it. I paid a ton of money for an online personal training program 6 months before my wedding date, and that was a mess. The nutritionist I’d seen knew I needed to repair my relationship with food but that wouldn’t guarantee any weight loss before the big day. I couldn’t do it. I was totally determined to lose back the 20+ lbs and be able to show my “real” self at my wedding. Well, I was hopeless at sticking to my diet plan. It drove me nuts. I felt like a total failure. Thankfully I had the support around me (my therapist in particular is a saint) to ditch the dieting and do what I knew in my heart was the right path—committing to being in touch with my true hunger, confronting emotional ties to food, and believing sincerely that I am enough.
I am one month away from my wedding today. I am as strong as I’ve ever been and I have never felt less anxiety over eating/food choices. I realized at my second dress fitting I can’t completely go off the rails cause that sucker needs to zip, but I am on the path to true peace with my body and how/what/why I eat for the first time in my life.
I hope this is helpful :) it was great to share!