Intuitive Eating review below!
Matt woke me up sniffing this morning at 7:00 – less than 7 hours of sleep. I snoozed for a little bit, but the sniffing continued, so I was up. He redeemed himself by making pancakes for breakfast!
These were from the Great Harvest mix we used on New Year’s Day.
Mine were topped with some more banana, coconut butter, maple syrup drizzle and TJ’s PB!
I have ALWAYS wanted one of these peanut butter stirrers and Polly was so nice to send me one! I jumped up and down when I opened her package.
It worked quite well (the lid was too big for this jar, but it was still perfect to hold it in place and stir)
And the best part was licking the crank!
I ground the Georgia Pecan coffee into a finer grind and it was definitely improved from yesterday. But still weak!! Very light on the mouthfeel with no body. I think this coffee is just too light for me. I’m going to have to mix it with a heavier blend.
Intuitive Eating Review
As you probably know, I read the book Intuitive Eating in January for the second time. Well, technically it was the first time. I bought the book about a year and a half ago – just barely after I’d entered maintenance – and only made it a few chapters in, skimming the rest, before I decided that their concepts would not work for *me*.
This time around, I was mentally ready to listen to what the authors had to say, and I found it fascinating. The book’s authors argue that the deprivation that comes with dieting (of all kinds) and using outside cues to dictate eating leads to overindulgence, abnormal eating behaviors and a yo-yo cycle of guilt, cravings and unhappiness. They state:
“If you took your car to an auto mechanic for regular tune-ups, and after time and money spent the car didn’t work, you wouldn’t blame yourself. Yet, in spite of the fact that 90-95% of all diets fail – you tend to blame yourself, not the diet! Isn’t it ironic that with a massive failure rate for dieting – we don’t blame the process of dieting?”
The book outlines several dieting personalities: the Careful Eater, the Professional Dieter and the Unconscious Eater, all of which have several subcategories.
What I found to be the most influential point of the book was a description of a starvation study done during WWII by Dr. Ancel Keys called the Minnesota Starvation Experiment. Thirty-two men who were considered healthy, intuitive eaters were observed for 3 months and averaged an intake of 3,492 calories per day. They were then put into a 6-month semi-starvation period where their calories were nearly cut in half, averaging 1,570 per day. This deprivation sent the mention into a downward spiral of behavior. See if any of this sounds familiar:
- “Metabolic rates decreased by 40%
- The men were obsessed with food. They had heightened food cravings and talked of food and collecting recipes.
- Eating style changed – vacillating from ravenous gulping to stalling out the eating experience. Some men played with their food and dawdled over a meal for 2 hours.
- The researchers noted that ‘Several men failed to adhere to their diets and reported episodes of bulimia.” One man was reported to have suffered a complete loss of ‘willpower’ and ate several cookies, a sack of popcorn, and two bananas. Another subject ‘flagrantly broke the dietary rules’ and ate several sundaes and malted milks, and even stole penny candy.
- Some men exercised deliberately to obtain increased food rations
- Personalities changed, and in many cases there was the onset of apathy, irritability, moodiness and depression.
“During the refeeding period when the men were once again allowed to eat at will, hunger became insatiable. The men found it difficult to stop eating. Weekend splurges added up to 8,000 to 10,000 calories. It took the majority of men an average of 5 months to normalize their eating.”
Striking. They had me convinced here. I couldn’t believe how normal healthy eating men would exhibit the same behaviors that so many dieters experience!
So I read on to uncover the author’s steps to become an Intuitive Eater, the highlights being:
- Honor Your Hunger – eat when you are hungry. Period.
- Make Peace With Food – give yourself permission to eat anything you want
- Feel Your Fullness – stop when you are satisfied. Take a break during a meal to “check in” with your stomach. You can continue eating if you want, but take the moment to pause and listen.
- Challenge The Food Police – rid yourself of the “you were good” and “you were bad” thoughts
- Cope with Your Emotions – learn other ways to deal with emotions besides food
- Discover the Satisfaction Factor – make the eating experience pleasant
- Respect Your Body – and accept your “genetic blueprint”
- Exercise FEEL the Difference – exercise because it makes you feel good
- Honor Your Health – choose foods that satisfy both your taste buds and health.
Reflections
I have so much to say about this book that I hope these thoughts make sense to you guys. Here are a few other lightbulb/significant points I noted:
- One big objection people have to the principle of “make peace with food” is they claim if they were ‘allowed’ to eat an ice cream sundae at every meal they would. But the authors say to ask yourself, “How many meals in a row would you really want to eat ice cream?” One, two? It would get old after a while and you’d probably crave a salad. This was initially one of my main objections to the concept, because I think I would never stop eating sweets! But their defense does make sense – after a weekend of indulgence I can’t WAIT to eat a salad.
- Other objectors state that leaving food on their plate be so wasteful. I definitely can relate to this one too. I could never throw away half a sandwich or a bowl of oats! BUT, they say it’s waste either way. It’s either going to go through you and into the toilet (sorry to be gross) or into the trash. Why not skip the bodily part if you don’t need it?
- They say in order to stop eating when you are satisfied, you must trust that you can always eat more if you get hungry again and that food is always available. One big reason people are afraid to leave food on their plates is they think they won’t be able to get more food later. This resonated with me because I often will go ahead and eat that fourth part to meal lunch or clear my plate just to make sure that I won’t get hungry too soon. But the truth is there is always a vending machine, coffee shop on the corner, gas station, and really, how many of us always carry around emergency bars in our purses!? They say it’s better to honor your fullness and have a snack later than to overeat.
- The authors also point out another point their clients make: What if I’m not hungry but I must eat? They say that intuitive eaters often will eat when it’s convenient, say before a 3 hour symphony, but they don’t overeat when they are not hungry.
- One of the authors talks about how she doesn’t miss egg yolks so she just eats egg whites. I found this to be a little strange, but I think the point is that you should eat ONLY what you enjoy eating, even if it’s healthy foods. (Although I don’t know what they’d say to someone who never ate any fruits or vegetables?)
- They say that children eat over the course of a week – less some days, more other days – and their calories and nutrition even out to just what their bodies need because they honor their hunger and fullness. This is similar to my Squiggly Line Effect, and I think it’s an excellent concept of intuitive eating. You might eat a huge lunch, but you’ll probably want a smaller dinner. Or you might enjoy all kinds of foods and dessert on a Saturday night, but you might eat lighter on Tuesday. Balance!
There were so many other good points in this book, but I can’t remember them all to summarize!
My Takeaways
My first reaction was: well, my “diet” did work. I lost 30 pounds and have kept it off for two years. So does that put me in the 5-10% group? Does this book even apply to me? I don’t really deprive myself of any foods in general, but I do think I exhibit restraint and don’t eat whatever I want whenever I want. I only “allow” myself to eat freely on special occasions. So then I guess I am part of the diet + deprivation group to an extent? I do have a problem with eating to the point of sickness at times and binge behaviors, but this occurs almost only when alcohol is involved (as special events and alcohol are almost always enjoyed together). So I’m not sure if that is a reflection of deprivation or losing inhibition?
As I was reading, I categorized myself as a Careful Eater, although I feel I am much less of a Careful Eater than I was two years ago while I was counting calories. For the most part, I eat intuitively these days, but I do still use outside cues to dictate my eating, such as “you just ate 2 hours ago, so you can’t possibly be hungry” (time) or “you know peanut butter is high in calorie so you better have 1 spoonful instead of 2 even though you want to eat 3” (calories).
I disagree somewhat with the authors on the labels of “good” and “bad” foods in terms of nutrition and ingredients. I feel it’s more about how you eat them that puts food in these categories. For example, if you put a twinkie alongside an apple, can you really look at these foods as nutritionally equal? And what about artificial ingredients verses all natural ingredients? However, I feel that if you love Twinkies and have one every year on your birthday and enjoy every bite, then it’s “good” for you. Does that make sense? So it’s more about the context of the food that these “good” and “bad” labels apply. A wholesome piece of homemade apple pie, on the other hand, has many of the same nutrients of an apple. It is just more energy dense because there are more nutrients in the pie than an apple. Butter, flour, sugar, apples – they are all nutrients for your body that will help fuel your brain and muscles equivalent of say, 400 calories a slice. An apple is just less of these ingredients for say, 100 calories. So when you put natural ingredients side-by-side, apple pie and an apple are on the same level, especially when you consider the TLC that went into making the pie just for you. So if you want to have apple pie for a snack, have it! You probably will naturally eat less dinner. I never feel guilty for eating cake on my birthday or Thanksgiving dinner, but I do have feelings of guilt if I eat 2 handfuls of kashi crackers while standing at the cabinet because I am bored. It’s not the calories that make me feel guilty as much as the behavior. So to rid yourself of good and bad food labels, I feel emphasis should be placed on the eating environment and enjoyment rather than the food itself.
I feel like there has to be an emphasis on whole foods for intuitive eating to work. What if someone put these concepts into practice but only ate burgers and fries? Would that person ever crave salads? What do you do if you hate all vegetables? The authors seem to suggest that everyone will still get all of their needed nutrients and that they would eat the foods that make them “feel good” after a few meals out. But I feel like there are people out there that would continue to gain weight based on their choices of very energy dense foods and who don’t realize that fast food makes them feel crummy (if it even does at all). When you eat energy dense foods, healthy or unhealthy, I think it’s harder to honor your fullness because they don’t fill you up as much. The whole Volumetrics concept. If I really give myself unconditional permission to eat an extra spoonful of peanut butter everyday, will my stomach even notice? I feel like I would just consume an extra 100 calories per day and the pounds would gradually add up. But maybe I would eat less at my next meal? I’m a little afraid to find out.
The author’s state that intuitive eaters “go with the flow.” This is something I am working on. I used to bring food with me to events in fear there wouldn’t be anything “healthy” to eat (= total Careful Eater behavior). Recently (even before reading this book) I’ve looked at events where the food is out of my control to be a time to enjoy foods I might not normally eat. It’s been fun! I’m working instead on just enjoying a smaller portion of whatever is served.
One last topic I connected with was honoring my hunger. I do think I sometimes fight with my hunger in the afternoons. I try to push back my snack and avoid spoiling my appetite at dinner. But why go through that anguish if you can just have a snack and then eat less at dinner!? I think it’s my practical side that wants to “save” my hunger for the more formal meal, but I am working on eating when my body wants it most because we can always have leftovers.
So in conclusion (although I could ramble on for hours), I took away from this book the following daily reminders:
- Honor your hunger
- You can always eat more
- Eat what you crave
- Enjoy the eating process as much as the food’s taste.
- Exercise when you feel like exercising
- Go with the flow
I would LOVE to observe the authors counseling patients intuitive eating. I think they sum it all up in this paragraph from “Honor Your Health”
“Make food choices that honor your health and taste buds while making you feel well. Remember that you don’t have to eat a perfect diet to be healthy. You will not suddenly get a nutrient deficiency or gain weight from one snack, one meal, or one day of eating. It’s what you eat consistency over time that matters. Progress, not perfection, is what counts.”
I would highly recommend reading Intuitive Eating. Along with SuperFoods Health Style and Fit From Within, both books that were turning points for me throughout my weight loss.
__ End Review __
Wow, that took me forever to type and I could have kept going! We’re going out running now because it makes me feel so good!! Then I’m studying all day long.
Liz says
That was a great and thorough review. Good job, Kath! I really appreciate the time and consideration you put into your posts.
Mel says
Wow, that is such a great review. I’ve been thinking of picking up this book, and now you’ve convinced me I need it! the points you touched on are definitely something that I’m interested in.
VeggieGirl says
THE PANCAKES!!!! They look even better than how they sounded when you told me about them 😀
Wonderful review!! Thank you for your thoroughness.
Good luck studying!!
Mara @ What's For Dinner? says
Wow, fascinating stuff here… intuitive eating seems like something that would get me in “trouble” but it might be just what I need!
Red Heady, Yellow Dog says
I totally have that peanut butter stirrer! So awesome! Also – if you just remove the stirrer from the lid, it squeegies off all the peanut butter!
Loved your review. I really want to try to “honor my hunger” more. I’m having such a hard time with just constantly eating and not waiting until I am hungry when I am at home. I want to stop but I’m having such a hard time breaking the habit. I think it’s also harder since I’m not gaining a lot of weight or anything but it’s just that I know I’m not respecting my body. Kind of felt good to put that thought into words.
Caitlin says
Wow, that review – I think that once I stopped running on varsity teams, I basically did what that MN starvation study did. Yikes. I have a feeling I’ll really like that book, and thanks for such a complete review!
Moran says
Such an awesome review, Kath! Thank you!
Lauren says
I read Intuitive Eating a year ago and I agree with your review 100%!
I also struggle with intuitive eating, still. Before I restricted so I had no clue, but now I find myself asking, “Should I eat more? Is this enough? Too much?” I try portions sizes but I never know if its enough or too much. I find it helps if while I’m beginning to feel full, I stop eating and wait for a few minutes before eating again. Since it takes the body 15 minutes or so for it to process food to the stomach.
Thanks for the review!
Beth says
Thank you so much for the book review! This book is definitely something I need to read.
Your pancakes look so yummy! I had pancakes this morning too but I put sprinkles into the batter (makes them look like funfetti cake).
rebecca says
wow, what a post. i visited today to let you know i made my first bowl of stovetop oats, and linked you from my blog this morning… but now you are on to a more interesting topic =)
i believe very very strongly in the keys study. it is only recently, however, that i am honoring it, in allowing myself to eat adequately– i have a long history with anorexia & bulimia. my blog is called unintuitiveeating because, although i am learning to listen to my body, the signals aren’t always there, but what i have learned is that the very worst thing i can do is deprive myself, as it will just lead to wanting more and focusing on the food as the problem.
i think if we DON’T deprive ourselves, we won’t have the problem of craving more, or what we often call “bad” foods– the idea that if we do not limit ourselves, we will naturally overindulge. but it is the diet mentality that does just that. the body (on a diet– restrictive in quantity, types of foods, or both) isn’t sure if it is going to be fed consistently, so it plans ahead by eating more and thinking about when the next meal will be.
i’m getting over a stomach bug now, and after only 3 days of not eating quite enough, i began to notice myself think more about mealtimes and foods i wanted but could not have. in my case this observation is most definitely magnified, due to my history of disordered eating and long spans of time when i truly did not eat enough, but i think it is a pretty clear message as to how powerful biology/evolution is in our relationship to food.
thanks for this post.
Erin says
Wow, what a great post Kath! I think that the points brought up here are really important. I see you as a perfect example of an intuitive eater, and I strive to be more like that in my daily life.
On a different note, your line about licking the crank made me say “That’s what she said” outloud. Total Michael Scott moment!
melissa (fitnessnyc) says
Thanks so much for the review! I think I could benefit by reading this. I have definitely found food more enjoyable by adapting a go with the flow mentality, and not getting stressed. For example, I used to research restaurants and menus to pick out something healthy. But now I make a point of not looking at the menu and I find it fun too pick out whatever looks the best and eat until I am satisfied. But I have work to do. I find it much easier to send food back at restaurants than at home and I also find myself eating by the cabinets out of boredom…which makes me feel quilty. Anyways, enjoy the rest of your weekend, I hope you get at least 8 hours of sleep tonight!
FoodsThatFit says
That is a very comprehensive review. I have not read the book, but I think we could all take something from it. I agree with you that the emphasis needs to be on whole foods. I think sometimes people think that with intuitive eating if they are craving a candy bar they should be able to eat it, and then wonder why they aren’t losing weight. I think it goes back to everything in moderation. If were are doing good 90% of the time, a few treats here and there are not going to ruin us. I also like your “squiggly line” analogy!
melissa says
Loved the review. Thanks for putting so much thought and time into it. Great post!
HangryPants says
I really enjoyed reading your review and reflections on the book because they were similar to my feelings, but more evolved. For example, you mentioned you are kind of afraid to see what happens if you eat an extra spoonful of peanut butter. Would you eat less naturally or keep eating the same and put on more pounds? When I read the book I remember thinking this book is trying to teach people to do what many people (and perhaps all children) do naturally not think about #s, external factors, etc. and truly, honestly 100% listen to themselves. I try to do that by thinking about what I want to eat and going for it, but, like you, I have limits and, like you, I feel bad when my behaviors are not what I think they should be (i.e. mindless/emotional eating). Really, the book requires you to trust yourself and your body to do what is right. Sometimes I think I am too knowledgeable about “health” and so I often over analyze things. It requires a certain innocence and nonchalance that I am not sure I have anymore. On the other hand, intuition is in all of us and I think we just need to find it. Anyway, sorry to write a novel. I just wanted to say I identified with many of your own responses and I am sure many others did as well.
ANA says
These are so amazingly simple concepts, yet so hard to internalize and put into action. I struggle a lot with truly believing that i WILL have food to eat later when I am hungry. Thanks for the thoughtful review & breakdown. I definitely need to read this book!
Cyclist Kate says
Thanks for your review–I’ve been waiting to hear what you thought of the book!
I’m in the last chapter and have been applying intuitive eating 100% for the past week or so. I have three kinds of cookies in the freezer, pop-tarts in the cabinet (something I haven’t bought for probably 7-8 years), different kinds of chips, etc. You know what? I overate on cookies ONCE this past week and that was it. I’m eating a little more of these foods than I used to, but this is new and I’m already feeling myself start to crave fruit, lean protein, asparagus, etc. If I want a cookie, I eat it. I sit down and take my time, telling myself I can have another right afterwards if I want (even if it’s 11 in the morning). Before, I would make myself wait all day, then bolt a couple of cookies in the afternoon, feel guilty, have some crackers, feel guiltier, etc., until I wasn’t hungry for dinner but ate it anyway because it was “dinnertime”. The past few days, I haven’t even had cookies after dinner because I had one or two earlier in the day and was satisfied. Chips have lost a lot of their allure and in the three or so days I’ve had the pop-tarts, I’ve eaten one and don’t have any pressing urge to eat another because I know that the minute I want one, I’ll eat it. I had some peanut butter with my breakfast and dipped the spoon in for another taste afterwards (peanut butter used to be one of my binge foods, along with cookies, chips, cereal, etc.), enjoyed it, and moved on. No deprivation here. I think more than my stomach noticing it, I needed my brain to know that I could have the peanut butter with no judgments. I had what I wanted and that gives me freedom from thinking about those foods for the rest of the day (for instance, before, if I had skipped the peanut butter even though I wanted it, that would give me ground to say later, “well, I didn’t have the peanut butter earlier, so I can have this treat now”.
Anyway, those are just my two cents. I think this is a great approach for people who are chronic restricters (and that’s most of us, especially if we include restrictive thinking) and who are used to eating fruits and vegetables and have some awareness of how food makes them feel. It might be too scary for some people to let go of their perceived control over their eating, especially since it’s likely that people who start learning to eat intuitively might gain some weight. However, to me, carrying around a extra few pounds for a couple of months now is completely worth having 60 years of having a happy, healthy, easy relationship with food.
Julie says
So, I read this book a couple months ago, at the same time I was taking a Mindful Eating class held by my insurance company…and took it completely to heart. I let go of all the guilt, had a candy bar a time or two even though I didn’t used to do that…and let myself have extra peanut butter, stopped measuring stuff…and put back all the weight I lost. But, I felt like I was honoring my body and still eating nutritious foods. I was still eating oatmeal for breakfast, fruits and veggies, exercising because I liked to…and still gained a bunch of weight. So, I’m back to being a careful eater, counting calories again…and it’s frustrating. Now I’m trying to eat what I enjoy while still keeping track of the calories and honoring hunger, etc.
Alison says
Thanks Kath, that was great! I have to say the deprivation sections are really what hit home for me…. even though I felt like I was eating what I wanted, I really wasn’t, not completely. I was “eating with the mental brakes on” and definitely felt the “What-The-Hell” effect (both from pages 80-81) and that when I broke a “food rule” I would go overboard feeling like I’d already blown it, might as well eat now while I didn’t care, but then would feel the guilt for days afterward, would sometimes “purge” by exercising too much in the days that followed, then by the end of the week I’d be feeling normal again, only to over do it again by the weekend. I really was trapped in this yo-yo cycle of guilt, cravings and unhappiness, as you put it.
I’m also finding that I now think (obsess!) less about food less after following the principles outlined in the book. I feel more normal again!
It makes me sad to think of all the dieting men and women out there who don’t know about these concepts. I felt so embarrassed and guilty when I would overeat on the weekends, and now I know it was NORMAL given what I was doing to myself…. my body was just doing what it was biologically supposed to do to ensure survival! The studies were fascinating to me as well, it was truly a light bulb moment for me. I hope your review sparks a bunch of people to read this book, the content is so important and eye opening!
I do believe eating healthy plays an important role in eating intuitively, I’m thankful I’ve got that part down now.
Also on page 81 it talks about “How is Dieting Possible?” and “second guessing the needs of their bodies”…. that makes me think of what you described about trying to figure out how much pb to eat .
You wrote:
“I feel like I would just consume an extra 100 calories per day and the pounds would gradually add up. But maybe I would eat less at my next meal? I’m a little afraid to find out.”
I think it would be similar to the ice cream sundae example you gave earlier in your review, that after a few days it would probably lose it’s appeal. But I know what you mean about being afraid to find out.
I’m finding that losing the weight is really only the first part of the journey, this book definitely helped me put some more pieces of the puzzle together.
I too could go on and on but I’ll stop now! 🙂 An eye opening read for sure. I got the book from library but think I will probably buy it because I want to be able to revisit it and remind myself of their principles as needed!
Tyler (Raspberry Runner) says
that’s a really powerful and fascinating study on those men! thanks for such a thoughtful book review. you’ve definitely piqued my interest….i’d really like to read that book!
Lara says
Wonderful, Kath. You have already turned me into a “Fit From Within” fan. This is on my amazon wishlist and I love your review, but I am not sure I am ready for the book yet. Like you when you first tried to read it, I am only just in the beginning of my maintenance, and I don’t feel I can trust myself to this degree yet. It’s really something I am working on, though, and therefore this review is invaluable. It’s great that you are able to digest the book better this time, I am so glad you feel empowered by it. Thank you for sharing all this info–I hope to one day be an Intuitive Eater like you 😀
Amy says
I felt that Intuitive eating was a great book for me, and something I still struggle with. I mean, I’ve lost 65 lbs & kept it off, but it’s definitely not been easy.
I think that your concerns that someone would apply the concepts but only eat less healthy foods is someone who wasn’t really applying the concepts & not listening to their bodies.
All week, I struggled with ‘honoring my hunger’ because good god, I was STARVING! But I did honor it – and had those extra spoons of peanut butter, and gained 0.2 lbs – so I guess my body knew what it was doing. (I ate pie, and chips, and cheese, and burritos, as well as extra servings of the healthy stuff.)
Oh She Glows says
Wow thanks so much Kath for this amazing review! I have always wondered about the book.
I agree with what you wrote. I liked when you said this part:”What do you do if you hate all vegetables? The authors seem to suggest that everyone will still get all of their needed nutrients and that they would eat the foods that make them “feel good” after a few meals out. But I feel like there are people out there that would continue to gain weight based on their choices of very energy dense foods and who don’t realize that fast food makes them feel crummy (if it even does at all). When you eat energy dense foods, healthy or unhealthy, I think it’s harder to honor your fullness because they don’t fill you up as much. The whole Volumetrics concept.”
I personally don’t think that their recommendations are going to work for everyone either. Let’s face it many people NEED to be educated with respect to nutrition and simply listening to their bodies is not going to ensure that they get the needed nutrients. If my husband listened to his body he would eat chicken fingers, coke, pizza, and grilled cheese…he lived off of these foods in university for a LONG time until I stepped in. 🙂 The point is, many people need to be nudged or pushed in the right direction if they have been eating unhealthy for a long time.
I think it is exciting to think ‘I am going to have whatever my body feels like’ because for so many of us this has been quite the alien concept. I think there is a fine line between listening to your body and eating just because you feel like it. It is personal and up to each individual to figure out for themselves.
I know I sometimes tell myself I am craving cookies so I let myself have them, but one often leads to two and two leads to three….we have to remember the powerful addiction of sugar and junk food when taking this into account.
Lastly, I love that study with the men put on the starvation diet. I learned about that in my nutrition courses AND in my psychology courses. So fascinating. So many women who diet and starve themselves feel that each and every day….I used to experience many of those behaviours/emotions myself.
Angela
Karen says
Wow, thanks for the review. I think the study results are amazing, I will definetly be picking this book up for a read, thanks again!
Heather McD (heather eats almond butter) says
Ha ha – I used my PB stirrer from Polly for the first time last night with some TJ’s PB too. I know you like licking the stirrer, but if you remove it before removing the lid, it comes out clean! The stirrer lid wipes it clean – mine didn’t even feel greasy from all the peanut oil!
Thanks for the book review Kath. I’ve been working on my intuitive eating as well. This sentence really spoke to me:
One big reason people are afraid to leave food on their plates is they think they won’t be able to get more food later.
I have this huge fear of being hungry – I do NOT like feelings of hunger. They put me on edge and make me angry (some of this I contribute to low blood sugar), but because of this fear, I will continue to eat even if when full, or I’ll eat when not hungry because I know I might not have time to later. The authors are so right – I will never have to go more than a few hours without access to food. I don’t know why I freak out and eat more than my body needs or wants. I should really read this book!
Nicole says
That book sounds very interesting. The part about the effects of dieting on the men was really interesting to read! Thank you for the review!
Foodie (Fab and Delicious Food) says
Wow, thanks for such taking the time to write such a thoughtful review!
Foodie (Fab and Delicious Food) says
Oops, didn’t mean to write “such” twice!
Shelby says
That is such a cool PB stirrer! My mom would love that because she buys natural PB and it’s sometimes hard for her to stir without getting the oil everywhere.
Pancakes are such a perfect sunday morning breakfast
sarah (ghost world) says
great review and interesting topic. i think i am a pretty intuitive eater, and from reading your summary i should probably feel less guilty about my ‘imperfect’ choices sometimes.
i too do the ‘prolong eating to eat later’ thing sometimes when waiting for josh to get home so we can eat together (as you can imagine, he is often pretty late). and i feel bad about snacking beforehand and being less hungry for dinner, but . . . i don’t know why.
i am good at going with the flow. i’m just not great at being cool with myself for doing so!
i so want that peanut butter stirrer.
Justy2003 says
Wow, great review of the book. Thanks for taking the time to give us your thoughts! It definitely sounds like a great book! I’ll hafta give it a read if I ever get some free time to read books for leisure instead of textbooks! I can definitely identify with some of your thoughts. I can see how your eating habits have evolved over the course of the blog and I think you do a great job with intuitive eating! I used to be a calorie counter too, but now I just go based off of what my body’s saying…or at least I try to!
Enjoy your run!
K says
Fabulous review!! Thank you so much for taking the time to type this all up! It seems like that book is everywhere but I really liked hearing your opinion on it, I trust your judgment 🙂
Yummy pancakes! Good luck studying!!
Melissa says
Awesome review of IE, Kath. I’ve read the book and try to practice its tenets because I think many of them are realistic and good. I, too, was a bit befuddled with the egg yolk comment when I read it, as well. Same as with the Beck’s Diet Solution when Dr Judy Beck talks about not enjoying desserts at parties. Who is she?! Anyway, hope you enjoy your day — loved the review!
Brynn says
Thanks for the review, Kath! I’ve been wanting to read this book since you first mentioned it but now I know I need to go buy it.
theoddbod says
excellent reviews. i think i wil have to do some extra reading it seems.
sweet PB stirer
Brittany says
Kath –
Thanks so much for the review of Intuitive Eating. I’ve never heard of the book so I really enjoyed hearing what you thought of it.
Have a great Sunday!
laci says
Delicious pancakes! Fascenating study, those men who were starved and their eating behavior t from it… reminds me alot of eating disorders in some aspects, thanks! 😉
Jen says
Hey Kath,
I also read “Intuitive Eating” last year and I really enjoyed the book. I have found myself not having to check in with the “food police” at all when I eat now; instead, I just eat because I want to eat and I want a certain food becase it sounds good.
One thing that did strike me in your wonderful post, however, was when you said it was “good” if someone wanted to eat a Twinkie once a year. Why only once a year? Don’t you think by limiting yourself to indulge in a food you and love and crave *only* once a year will lead a person to binge on that food? I think it’s okay for someone to eat a Twinkie whenever! As long as you have a balanced diet filled with whole foods, eating a Twinkie whenever your heart desires is perfectly acceptable IMO.
I applaud the change in your approach to food over the past few years. I really enjoy reading your blog and I am glad you enjoyed this book!
Sharon says
Great review! Thanks so much for sharing.
And that peanut butter lid is awesome!
Lori says
Thanks for the review. Since I have lost 100 pounds, I am very afraid of intuitive eating. I don’t know if I have a proper intuitive eating mechanism – otherwise I am not sure I would have been 100 pounds heavier. Like you, I am a bit afraid to try out allowing myself to eat what I want.
Ashley says
That was an awesome post – thanks for sharing your thoughts! I’m going to check out the Intuitive Eating book.
Sarah (Tales of Expansion) says
Wow, Kath, what an amazing review! Thanks for taking the time to share the information and your thoughts with all of us. Clearly, I’m not the only one who relates! I am going to go put this book on my library list RIGHT NOW.
Also, thanks for being so honest about the things that make you struggle with eating this way! You always seem like you have it all together — like not only are you able to eat intuitively, but your intuition only tells you to eat the perfect healthy portions of everything — so it’s a relief to see that you have a mental battle going on sometimes, too!
Emily says
Love your pancakes and PB stir gizmo. 🙂
Very interesting review. I think that intuitive eating is a valid tool, but it may not work for everyone. Maybe there should be an inbetween category for people who listen to their body’s hunger cues but also know when to draw the line and practice moderation.
Anne P says
Very interesting and thought provoking review… makes me want to read that book now!
Erin says
Thank you for the review! I’ve seen that book come up on the blogosphere but didn’t really know what it was. It sounds very interesting and I llove the way you talk about behavior being what makes us feel guilty with food more than calories. i definitely feel the same way, but have had trouble figuring out exactly what it is that bothers me! But that’s definitely my problem. If I eat something consciously and because I want it, I don’t feel bad, but if it’s mindless or “binge-like” I feel guilty.
Erin says
Kath,
Can I just get your opinion?
I usually consume 1500 calories a day and exercise 60 mins. Here lately, I have been having bad days where I mess up and consume way too much esp. at night . I think it is due to stress and it is really a let down. Do you have any tips with not feeling satisfied after your evening meal? Anything would help…
AutumnTao says
Thanks for the review; it was very insightful and definately piqued my interest. And a side note, your rosemary lime salad dressing (from FAQ) is outstanding! It’s fresh and flavorful and was the highlight of my lunch today. Looking forward to experimenting with it as a marinade also. Thanks lady.
Elizabeth (thelongweigh) says
Thank you for the detailed review. Everything mentioned are things I need to work on in my own eating habits. Since I’m currently trying to lose weight, I am pretty much fighting all of those things, which leads me to behaviors that make me feel horrible both inside and out. I think I need to pick up this book..thank you!
Emily says
Wow. I’m blown away by your review. It hits home – big time. Especially since I lost weight, maintained it for 2 years by being overly restrictive, and then rebelled and I’m back up probably 30 pounds (not sure though, very scared of the scale right now!). I must get this book so that this time I can do it the right way.
My question for you is what do you think about weight watchers and incorporating these ideas of intuitive eating? I first lost the weight counting points and maintained it that way, but got really obsessive with the counting to the point that I switched to calories and cut out even mints b/c I knew it would be 20 more calories I’d have to burn off.
Do you think it’s possible to do weight watchers and still create these good habits the book focuses on?
Thank you so much for the very thourough review of the book. You really covered a lot and it has made me really want to go out and read it for myself. If you weren’t my favorite blogger before, you’re definitely #1 after reading this latest post. Keep up the awesome job Kath!!!!!!!!!!!!!!! 🙂
Marilyn says
I am currently reading Intuitive Eating, and it’s been really good for me so far. Thanks for taking the time to do such a thorough review!
btw, your pancakes look AMAZING. 🙂
brandi says
great review. I haven’t read the book yet, but some of it sounds interesting.
Marissa says
Sounds like an interesting read!
Farah says
Hi Kath,
Thanks so much for the review of Intuitive Eating. I have a copy of the book but couldn’t quite get into it last time. I’m going to give it another go now after reading your feedback.
On a completely different note – I’ve had craving for panckaes the last coouple of days, and seeing yours totally motivated me to make them today….for lunch!! Ha ha…Yum 🙂
And another another completely different note, couple of questions:
(1) WHere did you get your square white plates…I love ’em and have been on the lookout for some
(2) What is your opinion of the Polar F4 HRM you use? Would you recommend getting the F6 or F7 instead? Is the plastic chest strap at all uncomfortable? (The F7 has a material based chest strapped but it’s gotten mixed reviews….some people say it gets very “gunky” from sweat)..>Would love to hear your thoughts!
Thanks again:)
Thanks!
Kate says
This is a great post! And that’s so sweet of him to make pancakes! They look super yummy-decadent but healthy!
Emily says
P.S. I don’t like my comment about “if you weren’t my favorite blogger before…” because you definitely have always been my favorite. That sentence just didn’t sound right to me and I wanted to clarify that! 🙂
Courtney (The Hungry Yogini) says
Yum-o pancakes!!
Thanks for the review =) Love that book!
Oh She Glows says
Wow I was so caught up in reading all the comments I totally forgot to mention that the PB stirrer is the COOLEST invention on the planet!!!! Who knew!?
Jess says
Wow that’s a really complete review!
I never knew those pb stirring devices existed, but now that I do I’m not sure I can live without one.
KatieMoo says
I’ve got a question for Kath and everyone else…
I’m currently in the middle of my Dietetic Internship (to become an RD) and there’s an issue that the 14 of us are pretty much split on.
Is there a such thing as too many fruits and vegetables? We all agree that veggies shouldn’t be restricted at all, but it’s the fruit intake that gets us. A few interns think that we don’t really need fruits at all, that even oranges have too much sugar.
However, I don’t think that I could ever really tell someone to cut back on their fruit intake as long as the rest of their diet was balanced.
I personally love both fruits and vegetables and usually eat 5 servings of each a day. I know that’s a lot of fruit, but is that a problem? I know that it’s a lot of sugar, but I feel like the benefits outweigh that.
But then again, I’ve heard stories from people who say that the only way that they could lose weight was to cut fruit out.
So yeah, sorry for my wordiness, it’s Sunday! What does everyone think?
Bec says
I always wanted to try one of those PB mixer-upers!
Monica says
Kath, thanks so much for the book review. it seems really interesting! I’m definitely going to look into purchasing it!
Kori says
Kath- your pancakes look like breakfast heaven! Thanks for the book review and your honest and insightful comments. I applaud your generosity in sharing your experiences- you are truly a wonderful model of Fine Living.
Erin #11- I said the exact SAME thing!! I guess we’re all watching the same shows!
Sally says
Katie Moo – I think there is such a thing as eating too much fruit, especially when you’re trying to lose weight. When it comes down to it, I think you want to limit your sugar, no matter the source.
Bridget says
Kath, thanks for taking the time to write this review! I don’t have time to read all the comments right now, but will definitely be back to finish this interesting discussion!
Lori says
Kath,
I had that book for about a year too and it is interesting how your (and mine too) opinon of the same book changes overtime. When I read it the first time, I thought the book didn’t have a point. I was expecting an answer and didn’t get one at the time!! My opinion of the book has definately changed though, and now I feel that natural eating is the only way. Treating your body as a temple like it is supposed to be!! It will be interesting to read the book in another year or so…
Babycakes says
a really interesting post and I think it’s right. Just not what we’re used to. I’m trying to do something similar. Just heard about ‘Why French Women don’t get fat’ – which is basically about eating good food that you want, but in small quantities.
Sarah says
Hi Kath,
My name is Sarah and I have been a quiet reader of your blog for a while now. I love to read about your cooking and workouts, and it has helped keep me motivated in my own weight loss, so thank you.
I identify with so much of what you said in your review, I will be getting this book for sure, I have lost 70 lbs. in the last year, and I am nearing goal weight. I admit that maintinace makes me nervous. I worry that I will not be able to eat intuitively. Thank you for writing this review, because it has helped me see my own challenges, and attitudes more clearly. Thanks for your blog, and all the great recipies, I eat your tuna salad once a week!
Sarah
Biz319 says
I’ll pretend I didn’t read this sentence! 😀
“And the best part was licking the crank!”
Thanks for sharing all the info!
rhodeygirl says
what a great review, thank you.
Megan says
Hi, Kath. I have to disagree with what you said about picking foods that are energy dense. If I eat the extra spoonful of peanut butter or have a higher caloric meal I do feel it. I am sustained much longer than if I had not eaten a meal with a bit more calories. On most days I do choose lower calorie and less energy dense foods but on that one day I do choose foods that may have calories I am fuller. It has taken me a very long time to understand and embrace intuitive eating but now that I have I do feel fuller when I eat higher calorie foods. I truely believe each person is different and what works for one does not work for another. I think that is the greater take home message behind the choice between higher and lower calorie foods. Once we really listen to our bodies we do feel those little differences. Once we feel that difference is when we really become intuitive eaters.
Kasey says
I have Intuitive Eating on hold at my library right now! I’m very excited to read it – hopefully I can start eating this way. I eat like you do, currently – not liking to spoil my dinner. I read your entire review and loved your take on all of this!
Also, I wish someone would make ME pancakes!! i get all aggravated when I flip them myself and it ruins the whole process..hahaha.
Nick says
Incredible findings in those books. The starvation study sounds intense. Speaking of hunger, this is the most hunger-inducing post I’ve ever seen….there’s about 30 peanut butter shots here, you trying to fatten me up? I’m going to go have those full “3 spoonfuls” I really want.
Kath says
Thank you all for sharing your thoughts and stories!
Erin #1,
LOL at Michael Scott moment!
Erin #2
I don’t have any tips because I don’t know your personal situation and what might be causing the overeating. Can you meet with a counselor, RD or someone who might be able to look at the whole picture?
Emily ,
I don’t think the book’s authors would support any kind of diet – even a good one like Weight Watchers (which despite what they say about diets has a better success rate than most). I think WW is a great tool to learn about nutrient density and portion control, but I do think that ultimately intuitive eating should be a life goal. So while you could probably be success at WW as many others have, you might just want to try getting a head start on the intuitive eating? At least read the book and then you can see what you think!
Farah ,
The square plates are from a boutique, but I have seen similar ones at almost all of the dinnerware stores.
I love the F4, but I wish I had a more high tech device like the F6 or a Garmin. If you can afford those, get them, but the F4 is fine for the basics.
KatieMoo ,
But what about the antioxidants and nutrients that are so wonderful from fruits!? And the fiber? I think you can eat too much fruit, but I think fruit should have a role in every diet – 1-2 cups a day seems perfect to me. As an RD you know, fruit, or sugar, is what your body NEEDS for fuel. Just don’t eat more than you burn.
Sarah ,
Congrats on 70 lbs!!!!!!!! So glad I could be a part 😉
Megan,
I agree with you that when I eat heavier, calorie dense foods like cheese or cake I do feel more full. And I don’t add my spoonful of PB to my oatmeal just for taste, but I don’t know how much a small amount of those dense foods would make an impact. I think they have a greater tendency to sneak in and add up than they do keep me full. But you said it best: everyone is different.
K
Kath says
Nick ,
Yup, that was exactly my intention 😉
K
Jenn (eating bender) says
Wow, this post is going to have to go into my bookmarks so that I can pull it out on a rainy day 🙂 All of your well-written thoughts combined with those in the comment section provide a lot of heavy and fascinating reading material! I agree with many of the points you brought up, and am intrigued! I will definitely put this book on my “to read” list. Thanks, Kath!
Love that peanut butter stirrer, too! I didn’t realize TJ’s opened food up for taste testing. I’ll definitely keep that in mind!!
Maggie says
Wow, this is a really fantastic review. I have been really interested in that starvation study for a while. I read a book this fall called “Rethinking Thin” and it was VERY informative and discussed that study as well. I would highly recommend it if you ever get a chance (but I know you are insanely busy :P). Anyway, I really liked hearing your thoughts on the book and I’m going to pick it up. I’ve grazed through it at Borders but never bought it.
Kate says
This post with your comments was just what I needed this week. I may have to look into buying Fit From Within and Intuitive Eating, to help me with my food issues.
Thank you very much.
seelee live (for the love of peanut butter) says
There is so much *goodness* on this post between the information and the comments from readers. I do agree with comment #70 in that when I do have a meal that is bigger than normal, my body takes notice. I usually eat low calorie food for volume, but on nights where I have dinners with higher calories (even if it is less in size) I usually do not need a bedtime snack.
I think Intuitive eating is a great concept, for those in recovery from disordered eating AND for those who want to live a life healthy and respectfully in relation to their own personal needs, desires, and limits. I think it really does take 110% trust. Someone brought up a cookie issue, that if we allow ourselves to eat as many cookies as we want, some people will eat the whole box. I however believe, with all due respect, that this will not happen every time. Similar to the ice cream thing, eventually we will get used to eating a cookie within the serving size, or more or less. One day we may even just want half a cookie, the next, none at all. Angela of Oh She Glows brought up a good point, mentioning how some people need education on what’s healthy and what is not. I know a lot of college kids who don’t eat veggies every day.
Lauren says
Nut Butter stirrer – what an ingenious idea!
Great book review. I couldn’t agree more with your comment about “good and bad” foods. Thanks for taking the time to blog about your thoughts on this book!
Kath says
Maggie,
Thanks for the book rec!
K
Lauren says
Hi Kath, my post is coming a little late, but I just wanted to thank you for your very thoughtful review of “Intuitive Eating.” To echo others on this site, the book was an invaluable resource to me in overcoming my anorexia/bulimia. I bought the book two years, and have since reread it three times. Each time I read it, I glean something new and important from the chapters. I, too, was initially terrified of the (very foreign) concept of “making peace with food.” My relationship with food was so fraught, predicated on fear and mistrust, that I doubted from the outset that I could ever have a functional, “healthy” mindset when it came to eating. This book, coupled with therapy, yoga, and the support of family/friends, truly helped me get to a place in life where I no longer view food as the enemy, but rather as a source of both fuel and pleasure–which it *is*. As you very aptly noted, people who are so entrenched in the “diet mentality” fear that, if given permission to honor their honor and eat what they want, total loss of control (and weight gain) will be the inevitable side effect. For years, I had deprived myself of peanut butter–a food that I love–because I was afraid of its fat and calorie content, and believed that I would go full-on crazy with it if I allowed a jar into my house. As part of my get-well regimen, I began buying peanut butter. I had several slip-ups in the beginning, but as I gradually came to embody the tenets of intuitive eating, allowing myself peanut butter whenever I wanted it, the food lost its mystical appeal–and I began to understand that giving my body what it needs and craves is the most wonderul gift I can give myself.
To make a long story short, I have been in remission for my ED for the past two years. While I sometimes miss the days where I exerted such rigid control over my body, those days have become few and far between. I eat what I want, when I want–and luckily, the majority of the foods I crave are good for me. (Though I do crave chcolate a few times a week). I exercise to keep myself fit, strong, and happy, not skinny and shapeless. While I will always be a lean person, I am now at my natural weight–and I am extremely happy and confident here. I credit “Intuitive Eating” to giving me the tools to transform my relationship with food, and in essence, myself. I could not recommend the book more.
Thanks so much for your post, Kath!
Kath says
Lauren ,
Thanks so much for sharing your story 🙂
Kath
tami says
as someone who does not eat one single fruit or veggie, i found this interesting. i am working on eating better and it’s working but i don’t really enjoy these new foods all that much.
Beadie @ What I Ate Yesterday says
Thanks for the review, Kath. I know I am late to the conversation as I am really behind in blog reading and wanted to save this post for a time when I could really absord the info.
I have been working on eating intuitively for a couple of years now. It has been a really long hard road for me. I think that one distinction some people don’t “get” is listening to ones body and not ones mind. My mind tells me that I want ice cream, cakes, greasy, cheesy pizza and sometimes, I listen to my mind and eat those things. When I overdo it, my body tells me shortly after that the choices weren’t the greatest.
I agree with your take on “good” versus “bad” and I think that was the point of the book. To take labels off of the food so that we can really address our behaviors. When I think of food as good or bad, I am thinking of my behavior. When I stray from my food plan and order delivery pizza, it is the behavior that I feel guilty for, not the food. Taking that guilt away is a big thing for me and something I work on constantly.
I suffer from binge eating disorder and compulsive overeating. All of the other steps aside, learning to cope with my emotions is the hardest part. I let my behaviors take over instead of dealing. Through therapy, I have learned many coping skills and my behaviors are happening less often. I am trying to re-teach myself portion sizes, healthy, whole food choices and regular, exercise (not complulsive). I strongly feel that until I get the emotional stuff dealt with, I will not be able to eat intuitively.
I am currently adding an RD, that specializes in ED and intuitive eating, to my treatment team and I am excited to take the next step. I hope to one day put down the calorie counting, constant obsessing, binges and lack of respect for my body and turn it all into a healthy, happy relationship with food and my emotions.
Your blog is a wonderful example of a healthy balance and I really appreciate that.
Kelli says
I’ve read the book too and got much of what you did out of it. I’d like to know more about your weight loss and what you found worked for you, if you wouldn’t mind sharing it. I am a fairly new reader.
Also, I avidly exercise and eat oatmeal, similarly!
Kath says
Beadie ,
Thanks for your comment 🙂
Kelli,
Check out the Kath page and FAQ page above!
Kath
Alex says
Kath, you know that you can just turn the peanut butter jar upside down before the first time you open it, right? The oil always rises to the top, so this is equivalent to stirring without all the effort. Or do you just find stirring better?
Kath says
Alex ,
I do that and it does help, but they are usually still pockets of oil that need to be incorporated.
K
Heather says
Kath, I’m a pretty new reader – my much-healthier sister turned me onto your site, particularly to read about your weight loss journey. I’m at the beginning of my journey, and have found some inspiration in your story.
You’ve had my thinking since yesterday when I read your review. I think many people touched on my thoughts – I’d have to agree that this isn’t for everyone. For the past couple of years, I really ate what I wanted. I’ve never really had a sweet tooth for things like desserts, but high calorie, high fat muffins were a staple. I’ve also never met a fried food I don’t like. I ate almost no fruits – maybe I got some in the form of a baked good. About half the days, I didn’t get any veggies either. I did a little better with whole grains, but I wouldn’t claim it was a central part of my diet. If I was craving something, I ate it. And my steadily increasing waistline showed it.
About a month ago, I started to focus on eating healthy foods. I’m eating many more fruits and veggies, and we’re switched over to whole grain foods. The thing is, I’m learning now that these foods make me feel good, but I didn’t know that before. My mind still wants all my old foods, but my body likes the new foods. I’m learning so much about what’s good for me, and as I incorporate it, I can see how eventually I’d crave lean meats or veggies. Maybe I already am, but my mind isn’t reading my body so well yet.
Hopefully I get to a place where I could incorporate this. Thanks for your thoughtful review.
The Good Eatah says
Kath, you’re going to make a great dietician some day. I really appreciate your honest interpretation of the book. And I even more appreciate you clearly listing what you took away from the book.
Long-time lurker, first-time commenter BTW — Love your blog Kath 🙂
Marianne says
In regards to a person eating burgers & fries all the time and not wanting to eat vegetables. I think that if the person was truly eating intuitively, they wouldn’t consume the burger & fries all the time. If you are really listening to your body, you would know that it just doesn’t feel good if that’s all you consume. There are other outside, or even internal, forces influencing that decision. It could be marketing from food companies, emotional distress, economic situations, etc, etc. I think it can be very hard for some people to be that in tune with their body to be able to eat intuitively, especially if they have spent years consuming a certain diet. You get used to unpleasant feelings, and they become normal for you. So I think the author’s are still correct on their point, that ultimately, you would fuel yourself as needed intuitively. Unfortunately, we live in a society that has so many influences on food that it can make it really hard to connect with that intuition.
I hope that even made sense! I’m actually quite interested in reading the book, it’s definitely going to be on my next book order from Chapters!
Spiceaholic says
I’ve recently started on the intuitive eating path and am glad to see your review.
I think one of the hardest things for me is setting aside the diet mentality and learning to accept myself as I am NOW not how I think I should be.
Thanks for doing the review and posting your thoughts on it, it’s good to see what others take away from the book.
susan says
I’ve read Intuitive Eating several times over the years. I really like the concept, but have been unable to apply it COMPLETELY to my life. I think perhaps it isn’t as much of a struggle for a restricter to adopt IE as it is for a binger. I have legalized many, many foods and can have them around now without a problem, but I have never truly been able to convince myself that I can have any food anytime I want. I have at least realized that I feel awful after eating some things (when I eat too much sugar, I feel incredibly crabby, for example), which helps me CHOOSE not to eat them.
When I was really in the mire of restricted eating and overexercise (with occasional binges), I constantly promised myself that if I rode 20 miles on my bike I could have a hot fudge sundae. However, I never gave myself the sundae! I could have been right there in the Keyes study — I was obsessed with food, constantly tore recipes out of magazines that I never allowed myself to make, took my own food places, etc.
I fail to honor my hunger a lot. I know my body isn’t meant to be much smaller than it is right now, and when I forced it down, I face the disordered eating/exercise above. I am afraid that if I truly honored my hunger, I would be obese. Even when I eat a good 500-calorie breakfast of oatmeal, peanut butter, walnuts, fruit, etc. I am truly physically hungry long before lunchtime.
Andrea [bella eats] says
Kath – thanks so much for this great review! I relate well to a lot of your feelings about dieting and food. The difference for me is that I’m still trying to lose a bit more, so I am definitely in the “careful eater” category. I am also very wary of waste, so hate to leave anything on my plate. But the author’s argument makes sense so I’m going to try and remember that next time I know that I am full but still have food in front of me.
Another little trick I try to keep in mind is to make sure I’m actually enjoying what I am eating, and not eating just to eat and to not waste. There’s too much good food in the world to waste any time (and calories) on something I don’t enjoy!
Alicia says
I think an important point to make is that Intuitive Eating will help you naturally maintain your body at it’s set point. Most women want to be well below that, and giving up that image has to be part of the process of making peace with food.
Dinah Soar says
Kath–love your blog..I get lots of inspiration from you–your food always looks great….
A couple of comments…I too read the book IE and loved it..wish I’d had to years ago…makes more sense than anything out there in my opinion.
A couple of points..
You have lost and kept off 2 years..you look great, in shape, healthy and you deserve tons of credit…but…2 years is nothing…when you have maintained that loss for at least 10 years, or longer…then, I’ll be a believer that your diet worked…I’ve lost and kept off for 5 years…but regained.
The other thing..you consider yourself a Careful Eater..and you are…you’re even becoming an RD, you are so interested in nutrition and food…heck..food and eating and exercise appears–based on what I can ‘see’ on your blog–to be the biggest part of your life. I wonder–if weight wasn’t an issue..if you could eat without impunity..if you’d be as careful of an eater. I wouldn’t– unless I had major health issues that were affecting my quality of life.
You mentioned feeling guilty if you overeat Kashi crackers out of boredom–I too love those Kashi crackers and could eat a ton of them…they are a trigger food for me…and I like you feel guilty when I exhibit that behavior. Just the fact that we feel guilt for eating indicates something is a little amiss in the way we relate to food and eating. I’m inclined to think that people with no eating issues or disorders just eat–and should they scarf down more crackers than would be considered ‘the right amount’–whatever that is–they wouldn’t give it a thought.
Those are just my observations…I don’t know you and only have a glimpse at a portion of your life.
Guess my point is many of us have disordered eating but don’t consider it as such. And in light of our society and abundance of food, it’s no wonder food is such a huge issue.
Kirsten says
I am so happy to see you like Victoria Moran (Fit from Within) I saw her speak a few weeks ago at my school and she was AMAZING! So inspiring and down to earth and really funny as well 🙂
Heather says
This was a great review, thanks Kath! I read this post the day it was posted and really enjoyed it. There was one part that has resonated with me and I thought I’d share my thoughts on it.
You wrote, “Other objectors state that leaving food on their plate be so wasteful. I definitely can relate to this one too. I could never throw away half a sandwich or a bowl of oats! BUT, they say it’s waste either way. It’s either going to go through you and into the toilet (sorry to be gross) or into the trash. Why not skip the bodily part if you don’t need it? ”
It’s interesting because it wasn’t until I read this that I now feel okay about not finishing everything on my plate. I grew up in a home where money was always tight and we HAD to finish all of the food on our plates, so as to not be wasteful. I think I still have this mindset. I noticed that if my hubby and I go out to eat and he gets a side of fries or chips and leaves a few on his tray to throw away, I HAVE to eat them. Usually I wouldn’t order them myself, but the thought of wasting money that was spent on those 5 french fries makes me crazy. seriously, this whole week, i’ve learned to let go of that extra food. i don’t want it, so why have it in my body. thanks for your insight!
rachelini says
This is the biggest hurdle for me: you must trust that you can always eat more if you get hungry again and that food is always available.
I worked for many years in retail where we didn’t get coffee breaks, and lunch breaks were all over the place depending on who was working/how many people were there, and I used to get so incredibly hungry waiting for my lunch break. It unfortunately trained my body to think that I needed to overeat at each meal to the point where I could barely breathe, because who knows when I’m going to get to eat again? It’s taken me years to convince my body that it’s okay to eat smaller meals, because if I’m really still hungry, I can go find other food.
Angie says
Awesome post, Kath!! Even a year and a half later- such important points- I’m a huge fan of the concept…and the book!
Lived in Wien! says
Glad you are keeping your weight off 2 years later… but scientific studies show the gold standard is 5 years. After 5 years 80-95% of diets either develop eating disorders or gain back all their weight plus some, or both. Diets don’t work. There is no proof that suggests it does. Tracy Tylka has done some great studies on this. Blessings.