This week, I was speaking with a potential client who was about to start an I-protein diet for the 4th time. My perspective and advice was straightforward: if you’ve had to go through this process four times, maybe it’s not working.
That’s the tricky thing about diets—we often set ourselves up for failure right from the start. By creating an unrealistic, shortened timeline for "healthy habits," we fail to consider what happens afterward.
This brings me to one of the challenges I have with the new go-to weight loss method, like Ozempic.
What’s the long-term plan?
Are these things meant to be done indefinitely?
Let's return to the I-protein diet example.
On such a diet, you tend to avoid fruits and vegetables, and the packaged I-Protein foods are highly processed. They contain a variety of oils, additives and artificial sweeteners that are not naturally present in whole foods which leads to the questions:
A) Is that sustainable, and
B) how does it impact your overall health?
I came across an article in National Geographic this week that delved into the differences between mindful eating and intuitive eating. At first glance, they might seem similar, and while they share the same general concept, there are some key distinctions between the two. But what are the differences between the two, which one is right for you and is it sustainable?
What Is Mindful Eating?
Mindful eating involves being present during meals, paying full attention to the eating experience. It's not about following specific rules but about slowing down and fully engaging your senses—taste, smell, texture, and even emotions surrounding food.
Mindful eating encourages you to:
Eat slowly: Take time to chew and savor every bite.
Tune into hunger and fullness cues: Eat when you're hungry and stop when you're satisfied.
Remove distractions: No screens or multitasking while eating—just focus on your meal.
Reflect on food choices: Consider how the food you're eating makes you feel physically and emotionally.
By becoming more aware of what and how much you're eating, you can prevent overeating, which is especially helpful when hormonal changes may be causing unpredictable hunger or cravings.
What Is Intuitive Eating?
Intuitive eating, on the other hand, is a broader philosophy that focuses on rejecting diet culture and returning to the body's natural hunger and fullness cues. It’s a non-restrictive approach, encouraging you to eat what you want, when you want, but with a strong emphasis on self-compassion and body acceptance.
The core principles of intuitive eating include:
Rejecting the diet mentality: Let go of the idea that you need to follow strict diets to be healthy.
Honoring hunger: Eating when your body signals hunger without guilt or fear.
Making peace with food: There are no "good" or "bad" foods—everything can be enjoyed in moderation.
Respecting fullness: Learning to stop eating when comfortably full.
Using gentle nutrition: Focus on foods that make you feel good physically, while still enjoying the process of eating.
Intuitive eating prioritizes mental and emotional health in the relationship with food, which can be especially beneficial during perimenopause when emotional shifts are common.
How Can These Approaches Help with Weight Loss or Body Composition in Perimenopause?
While neither mindful eating nor intuitive eating explicitly focus on weight loss, both can contribute to a healthier relationship with food that may naturally support weight management and improved body composition.
Mindful Eating for Weight Loss and Body Composition
Mindful eating can help regulate portion control and reduce overeating, making it easier to maintain a caloric balance necessary for weight loss. By paying attention to hunger and fullness signals, you avoid eating out of boredom, stress, or habit, which can be common during perimenopause due to hormone-induced cravings or mood swings.
Additionally, mindful eating can enhance digestion and help you become more attuned to how different foods affect your energy levels and body composition, making it easier to choose nutrient-dense foods that support muscle retention and fat loss.
Intuitive Eating for Weight Loss and Body Composition
Although intuitive eating isn’t focused on weight loss, many people find that once they let go of restrictive dieting and begin listening to their bodies, they achieve a natural weight that feels right for them. For women in perimenopause, this approach can be freeing, especially when the body is going through so many changes.
By focusing on hunger, fullness, and satisfaction, intuitive eating promotes a sustainable, long-term approach to eating that can result in weight stabilization. It can also reduce the stress and emotional toll of constantly battling your body and feeling frustrated by changing body composition.
Which Approach is Right for You?
If your goal is to focus on long-term well-being and a healthy relationship with food, intuitive eating may be your best choice. It’s empowering and allows for more flexibility, which can be especially helpful when you're dealing with the mental and emotional shifts of perimenopause.
If your goal is to be more intentional about your eating habits and to manage portions more effectively, mindful eating can help you develop a deeper awareness of your body's needs and make more conscious food choices that align with your weight and body composition goals.
Can You Combine Mindful and Intuitive Eating?
Absolutely! These approaches complement each other well. Mindful eating can help you tune in to the details of your eating habits, while intuitive eating can help you establish a healthy, non-restrictive relationship with food. Together, they create a balanced, holistic approach that can support you through the physical and emotional challenges of perimenopause.
By embracing mindful and intuitive eating practices, you can improve your relationship with food, reduce stress around eating, and better manage your body composition goals during perimenopause. Instead of rigid dieting, these approaches allow you to work with your body—ultimately fostering a sense of empowerment and well-being.
By adopting mindful or intuitive eating practices, you can regain a sense of balance and self-trust, supporting both your weight loss goals and emotional well-being. Remember, there’s no one-size-fits-all approach to nutrition—what works best for you depends on your unique needs and preferences.
If you are interested in learning more, complete the Eating Behaviors Worksheet
and send it back to me. We can set up a chat to discuss opportunities!
Komentar