Intuitive Eating, Conscious eating, and how they helped me heal my relationship with food.

In my quest to recover from an eating disorder, shifting my perspective on how I related to food was a necessity, and a very long journey.

According to this Healthline article on intuitive eating, this approach makes US the experts of our bodies and hunger signals, rather than external rules or guidelines about food consumption. Here, hunger isn’t your enemy but a signal that your body needs nourishment. Importantly, Intuitive eating removes the labels of ‘good’ and ‘bad’ foods (more on that here).

Listening to your body is easier said than done for someone suffering from disordered eating, and it took me a lot of practice, over and over, to trust my body again. For many people in recovery, a meal plan from a registered dietician is a necessity, and a required step in the journey.

In Carolyn Costin and Gwen Schubert Grabb’s book, 8 Keys to Recovery From an Eating Disorder, they introduce Conscious Eating principles, which use both knowledge and awareness when it comes to eating. “When you practice conscious eating, you place an emphasis on awareness of your body signals, incorporate general education about nutrition, take into account any relevant health information, and eat the foods you truly enjoy.”

One big change for me was when I ‘allowed myself’ to eat from food groups I previously excluded. This was a HUGE step for me, but I kept telling myself that by eating, for example, meat, I would be fuller and experience different tastes and flavours than if I kept my breakfast, lunch, and dinner always the same, low-calorie, fat-free option. I allowed myself variety and in turn, I experienced less cravings for food and over time, less binging and purging. I also made sure to eat regularly throughout the day, to avoid spikes in hunger and/or excessive fullness.

Deeply interwoven with this intuitive process is an underlying principle centred on self-respect, honouring your feelings of fullness without guilt, and the crucial distinction between physical and emotional hunger. The basic framework of both conscious eating and intuitive eating, harbors a clear message: diets don't work and personal care alongside lifestyle changes are more important for long-term health. It takes support to work through these concepts and build them into your daily routine (coaching can support in this process!)

I know that the complex ecosystem of eating disorders is a battle that many resilient people embark on daily. 

Concepts such as intuitive eating and a healthier relationship with food represent much more than just treatment approaches. They carry the potential to transform lives and engulf them with a newfound sense of control and self-appreciation.

Changes don’t happen overnight and the road to healing is not linear. However, with the right assistance, tools, and determination, restoring harmony between body, mind, and soul is possible. In times of uncertainties, remember that your struggle is not your identity. You are much more than that. You're learning resilience, a survivor deepening empathy, and primarily, a human embracing their journey to true health. 

For those of you looking for eating disorder recovery support in Scotland, or further afield, I offer virtual and in person coaching packages. Contact me to get in touch 😊