直覺飲食法—不用再辛苦算熱量了！
想像你現在站在高檔的自助餐廳裡，所有你能想到的美食佳餚應有盡有—肋眼牛排、魚翅、起司披薩、名牌冰淇淋、精緻甜點⋯⋯但你卻選擇去舀了一碗清魚湯！
你有過這樣的經驗嗎？—所有好吃的東西都擺在你面前，但你就是選了完全出乎意料平淡的一道菜、一碗湯。
而且這個決定完全不是因為你在執行任何特定的飲食計劃，而是因為你收到你身體的訊號、你的直覺告訴你那是正確的選擇，因此做了你知道會讓你、讓自己的身體最滿足的選擇。
像這樣的情境就是「直覺飲食法」的最佳範例—跟著自己內在的直覺、身體感受行動、而不是遵守外界的規則行事。
直覺飲食法是什麼？
直覺飲食法最簡單來說，就是練習接收身體的訊號，身體說餓了、就吃；身體說飽了、吃得夠滿足了，就放下食物。
一般的飲食法通常需要你算熱量、記錄每天飲食、定時審視自己的飲食習慣，但直覺性的飲食法靠的是我們認真、定念聆聽自己身體發出的訊號，依此來決定自己的飲食。
講起來有些人可能會覺得搞神秘、假道學，但認真想想，你有多久沒有注意自己身體發出的訊號了呢？
肩頸痠痛的時候，你是忽略它，還是接收這個訊息、以運動、伸展等方式舒緩？
累的時候，你是忽略它、去喝更多咖啡，還是認真地審視自己的工作量、生活作息？
直覺飲食法其實就是同樣的道理：先不管飲食專家說什麼，你自己最了解你自己，你的身體告訴你什麼呢？
就是這麼簡單、「直覺」的飲食方式。
直覺飲食法大原則
直覺飲食法靠的就是我們傾聽自己身體的需要，不用算熱量、也沒有什麼絕對要吃或絕對不能吃的食物：
身體告訴我們已經滿足了、飽了，就停下來；
身體覺得餓的時候，就好好地吃、不用覺得自己很失敗、很慚愧，在不該吃東西的時候吃；
因為沒有外在的壓力和規則，用直覺飲食法反而讓我們能把注意力放在當下，更享受每一次吃東西的經驗。
怎麼練習直覺飲食法？
在開始練習直覺飲食法的時候，第一個步驟就是要練習注意肚子餓的訊號，但要小心的是：這個訊號是是肚子「餓」，而不是「飢餓、餓到不行」喔！
注意到肚子餓後，就去找食物吃，這時候找的食物要是真的能讓你吃飽、吃得滿足的食物！我們每個人應該都有吃垃圾食物吃得很飽，但不是很滿足的經驗吧——吃完還是覺得很空虛，想要再多點一點東西，但其實又吃不下。
所以記得，肚子餓的時候，要找的食物是能讓你又飽、又滿足的食物！
一開始練習直覺飲食法、想要多注意自己身體的訊號的時候，一般人通常都會覺得很難，想說：「我是在通靈嗎？怎麼什麼都感覺不到！」這樣的過程是很正常的，我們在試著重新建立自己和身體間的連結，而這是需要時間、需要練習的。
除了注意肚子餓的訊號，直覺飲食法的技巧還包括：
- 注意「吃飽了」的訊號
- 吃飯的時候專心吃、不滑手機
- 不把食物分好壞
- 注意每一餐帶給你身體的養分、飽足感
- 細細品嚐食物的味道，同時可以問問自己：「這是什麼味道？好吃嗎？我喜歡嗎？吃了我覺得滿足嗎？」
直覺飲食法：常見錯誤觀念、行為
雖然直覺飲食法讓我們飲食可以更輕鬆，不用再去擔心各種複雜的規則，但還是有些常見的錯誤要避免，例如：不小心進入以前習慣的節食模式，忽略了自己飢餓的感受，或是把直覺飲食當藉口、任意大吃特吃。
直覺飲食法很重要的一點，是要能學習分辨「身體真正的訊號」和「由情緒引起的慾望」，練習把心放在滋養自己的身體上，而非做出衝動的飲食決定。
直覺飲食的好處
直覺飲食法可以完全改變一個人和食物的關係、日常的行為模式。
只要正確執行直覺飲食法，就能夠不用再一直擔心自己的體重、吃東西的時候也不會覺得壓力很大、很怕超出自己的熱量攝取目標，反而發現消化更好了、也更能享受各種不同的食物。
像直覺性飲食這麼直接、簡單的方法，除了能從根本上改善我們和食物的關係，也是一個能長期使用的飲食法，不像許多節食方式難以維持。
直覺飲食、找到平衡的體重
很多人可能會覺得直覺性的飲食會造成體重增加，但只要跟著身體的訊號（而不是跟著情緒），直覺性的飲食是能夠讓體重維持在一個平衡的狀態的。
想要減重的人也可以參考直覺飲食法，幫自己在不需要外在限制的狀況下，創造更自然、更好執行、也能更長久的飲食計劃。
直覺性的飲食讓我們把重心放在身心健康上、而非體重計上的數字，讓每個人可以學會相信自己身體的訊號、自己做出飲食相關的決定。
重新建立和身體的連結
直覺性飲食能夠帶給我們最大的改變之一是讓我們重新和自己的身體建立連結、讓我們能更輕鬆地看待自己吃的東西、讓食物在我們的生活中回到它最初始的功能：滋養我們的身體。
練習直覺性飲食後，不只是飲食，生活的各個方面都能更靈敏地接收到身體的訊號、自然地相信這些訊號、做出相應的決定。
和身體重新建立起的連結是身心健康的基礎，不再把身體當作敵人，而是人生旅途上最可靠的夥伴。
*我們也準備了另一篇相關的文章，解釋如何創造飽足感、控制飲食份量，讓你更輕鬆掌握自然的飲食方式！
<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請在食用補充品或補充劑或改變飲食習慣前諮詢專業醫療人員。
You Don’t Need to Count Calories to Be Healthy: Try Intuitive Eating Instead
What exactly is intuitive eating? At its core, intuitive eating is an approach that encourages tuning into your body's cues and eating based on hunger, fullness, and satisfaction. It steps away from external dieting rules and embraces a more instinctive and mindful way of consuming food. The foundation lies in the belief that our bodies possess the wisdom to guide us toward nourishment, making eating a simple and intuitive act rather than a complex set of rules. Here's an example: You skip breakfast and are so hungry at 11, but you have a work lunch at 12:30. You know that if you don't eat before you meet with clients you will overpack your plate and be ravenous, so you have a banana when you feel your hunger cues arise.
How Intuitive Eating Works
The beauty of intuitive eating lies in its simplicity. No more calorie counting, no forbidden foods, just a genuine connection with your body's needs. It involves recognizing hunger cues, savoring each bite without guilt, and stopping when satisfied, no matter how much is still on your plate (leftovers are better amiright?). By removing external pressures, intuitive eating opens a pathway for a more mindful and enjoyable eating experience.
How to Practice Intuitive Eating
To start on the journey of intuitive eating, start by paying attention to your body's hunger signals. Eat when you're hungry (but not starving) and choose foods that truly satisfy you. At first, this may feel difficult, and you may need to stop and really take the time to feel engaged with your body. The practice also involves being present during meals instead of scrolling on your phone. You can ask yourself, does this feel good as you savor the flavors, and acknowledge when you've had enough. Reject the notion of "good" or "bad" foods, and instead, focus on the nourishment each meal provides.
What Not to Do in Intuitive Eating
While intuitive eating is a liberating approach, there are common pitfalls to avoid. Falling into diet mentality traps or using intuitive eating as an excuse for unhealthy eating habits can hinder progress. It's crucial to differentiate between genuine body signals and emotional cravings, ensuring the practice remains rooted in mindful nourishment rather than impulsive choices.
The Benefits of Intuitive Eating
The benefits of intuitive eating are profound. You can move beyond the weight considerations that once consume you, experienced reduced stress around meals, notice improved digestion, and a newfound appreciation for the diverse array of foods in the world. The simplicity of intuitive eating can transform your relationship with food. By listening to your body, you cultivate a sustainable approach to eating that transcends the cycle of restrictive diets.
Intuitive Eating and Weight: Finding Balance
Contrary to the misconception that intuitive eating leads to weight gain, it promotes a balanced weight by aligning with your body's natural cues. For those seeking weight loss, intuitive eating can be a guiding principle, fostering a sustainable approach that doesn't rely on external restrictions. It shifts the focus from a number on the scale to overall well-being, empowering individuals to make choices that honor their bodies.
Building Trust: Reconnecting with Your Body
One of the profound outcomes of intuitive eating is rebuilding trust with your body. It's about acknowledging that your body knows what it needs and trusting those signals. This newfound trust becomes a foundation for sustainable, long-term well-being, emphasizing that our bodies are not adversaries but partners in the journey to health.
In conclusion, intuitive eating beckons us to return to a simpler, more harmonious relationship with food. It's an invitation to trust our bodies, embrace the joy of eating, and discover the transformative power of mindful nourishment. In a world of dietary noise, intuitive eating offers a melody of balance, fostering a holistic approach to health and well-being.
Learn more tips on satiety and portion control.
Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.