Real Fit Podcast ep. 54| Intuitive Eating Principle 1: Reject the Diet Mentality (Part 2)
What is Intuitive Eating?
No matter what you've seen on Instagram, intuitive eating is about so much more than eating whatever you want whenever you want. It's not the hunger/fullness diet. And it's not license to eat donuts all day every day or permission to never eat a vegetable again.
Intuitive eating (which is based on the eponymous book, now in its 4th edition, by dietitians Evelyn Tribole and Eileen Resch, originally published in the 90s), is based on ten principles — the first of which is Reject the Diet Mentality.
This episode is part of a series on Intuitive Eating where I'm exploring each of the ten principles. I've already released two episodes in the series; if you haven't heard them yet, you can check them out:
Intuitive Eating Principle 1: Reject the Diet Mentality (and why it matters)
While episode 47 focuses on what the diet mentality is, in this episode, I'm talking about why it's such an important aspect of intuitive eating, including
some research that highlights the futility of dieting/intentional weight loss
the (weak) link between weight and health
the importance of focusing on healthy behaviors, not the scale
Research
TONS of studies on the Intuitive Eating website: https://www.intuitiveeating.org/resources/studies/
Intentional weight loss typically is not sustainable and most dieters will return to their baseline weight within 5.5 years: https://pubmed.ncbi.nlm.nih.gov/17606960/
Finnish twins study: https://www.nature.com/articles/ijo2011160
Swiss researchers find weight loss can lead to net weight gain: https://www.nature.com/articles/s41366-020-0547-1#:~:text=Several%20large%2Dscale%20prospective%20studies,than%20in%20those%20with%20obesity
Study authors fail to find a consistent relationship between higher BMI and mortality: https://www.cell.com/iscience/fulltext/S2589-0042(21)00963-9#%20
Study finds significant segments of "normal weight" people have markers for cardiometabolic issues, while significant segments of people who are considered "overweight" or "obese" have none of these markers: https://pubmed.ncbi.nlm.nih.gov/18695075/.