First of all, let me say that some popular diets can actually benefit your health, and the purpose of this article is not to review the pros and cons of other diets and programs, but simply propose a different approach that may benefit some of you, readers. The idea of dieting is not a new thing. In the past two centuries, people have been trying to lose weight in different ways. Fad diets and weight loss techniques frequently come and go all the time. The US market for diet products and services worth $66 billion annually (1). The common theme and secret of success for all these diets and programs is calorie restriction. Whether you try a specific diet, control mealtime, or do a detox and cleanse diet, the basic principle of effective weight loss is to consume fewer calories than are used (2). Considering the huge U.S. diet market and the need for negative caloric balance for a successful diet, it’s no wonder that there are so many caloric and diet diary apps and websites available these days.

Does Counting Calories and Logging Your Meals Daily Work in the Long Run?

Counting calories provides a structure, which some people need in order to meet their health-related goals. People also usually experience success right away when they begin tracking calories, which is a great way to become more aware of habits and encourage behavioral change. It is also easier than actually understanding the complex effects that food has on our bodies. Counting calories can help point out if you’re eating too much, not enough, and measure the quality of your meals. In addition, it is valuable to understand the number of calories contained in a lot of the foods you’re eating (3). On the other hand, the truth is, it is almost impossible to count every single calorie you put in your mouth—especially since most food labels aren’t even able to provide accurate information. Aside from that, the act alone of calorie counting can be exhausting, draining, and even disrupt your innate ability to understand hunger and fullness cues. You could even stop trusting your body completely and rely solely on this calorie system for weight management (3). Additionally, once you have reached your goal, usually it means to stop counting calories, which may lead to a vicious cycle called “yo-yo dieting”. There is no doubt that in order to lose weight one must be in a negative caloric balance. So as long as you burn more calories than you consume, you are probably going to notice some weight loss. But let me ask you this:

• How many times have you started a diet?
• How many different types of diets/programs have you tried?
• And last but not least, how long have you survived this diet?

According to a UCLA researchers’ review (4), up to two-thirds of people who had been dieting, regained more weight than they lost. There are many different styles of eaters. Some of us eat on the go, some like to cook and enjoy the meal with their family, others like to eat in front of the TV, etc. We are all different from each other in our eating behaviors.

What Is Intuitive Eating?

Intuitive Eating is a technique or approach that helps people heal from the side effects of chronic dieting. It allows us to make food choices without experiencing guilt, honors hunger, respects fullness and enjoys the pleasure of eating (5). Intuitive Eating is supposed to free us from guilt and judgment regarding our food choices.

How does it work?

According to Evelyn Tribole and Elyse ReschHere, the 10 principles of Intuitive Eating are: 1. Reject the Diet Mentality 2. Honor Your Hunger 3. Make Peace with Food 4. Challenge the Food Police 5. Respect Your Fullness 6. Discover the Satisfaction Factor 7. Honor Your Feelings Without Using Food 8. Respect Your Body 9. Exercise 10. Honor Your Health Full explanations for each principal are available at the Intuitive Eating website. To summarize these principals, the goal of intuitive eating is to be more attentive to your body. Learn the cues of hunger and satiety and eat accordingly. Change your mindset about food and think about the overall benefits that you gain from eating or not eating a certain food, including the way it makes you feel physically and emotionally. When it comes to exercise, focus on how it feels, rather than how much calories you’ve burned. Intuitive eating is a technique anyone can try on their own, but with the support of a nutritionist that creates a customized meal plan according to your likes and dislikes, lifestyle, and specific needs, you will probably have a greater, successful result. Selecting a nutritionist that is in tune with your needs, will go a long way to fulfilling a long-term, sustainable weight loss and healthier lifestyle.

Resources:

1. MarketResearch.com. U.S. Weight Loss Market Worth $66 Billion. https://www.prnewswire.com/news-releases/us-weight-loss-market-worth-66-billion-300573968.html. Accessed May 14, 2018. 2. Popular Diets for Weight Loss. https://www.ahcmedia.com/articles/64825-popular-diets-for-weight-loss?v=preview. Accessed May 14, 2018. 3. The Pros and Cons of Calorie Counting. Shape Magazine. https://www.shape.com/weight-loss/tips-plans/should-you-count-calories-lose-weight. Published March 11, 2015. Accessed May 15, 2018. 4. Medicare’s Search for Effective Obesity Treatments. http://janetto.bol.ucla.edu/index_files/Mannetal2007AP.pdf. Accessed May 14, 2018. 5. Evelyn Tribole. Intuitive Eating. 6. Bruce LJ, Ricciardelli LA. A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite. 2016;96:454-472. doi:10.1016/j.appet.2015.10.012 7. Dyke NV, Drinkwater EJ. Review Article Relationships between intuitive eating and health indicators: literature review. Public Health Nutr. 2014;17(8):1757-1766. doi:10.1017/S1368980013002139 More Resources6,7:Y