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주의하세요! 공복에 먹으면 위산을 폭발시킵니다!

Unknown diet and nutrition, food and drink, health, nutrition, nutritionists

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 많은 사람들이 건강 관리를 위해 아침 식사 습관을 들이고 있습니다. 그러나 모든 종류의 아침 식품이 몸에 이롭다는 잘못된 믿음이 있는데, 이것은 사실과 다릅니다.
 
 특히 공복 상태에서 섭취했을 때 오히려 위장을 자극하거나 소화기 기능을 방해하는 음식들이 있다
 
 이와 같은 식품을 지속적으로 섭취하게 되면 소화 불편함뿐만 아니라 만성적인 위 염증과 장 문제를 일으킬 수도 있습니다. 배고플 때 드시기에 부적합하면서도 많은 분들이 자주 선택하시는 음식 네 가지를 살펴보겠습니다.

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 1. 찬 우유 – 위 점막을 긴장시키는 대표 식품
 


 아침에 뜨거운 우유 한잔이 소화를 돕는 것처럼 느껴지지만, 차가운 우유와는 완전히 다릅니다.
 
 특히 냉장고에서 가져온 찬 우유는 위의 점막을 신속하게 수축시키므로 소화 효소의 배출이 줄어들고 위 산분비가 증가한다.
 
 이는 공복 상태의 위에 자극이 되어 메스꺼움, 복부 팽만감, 소화불량 등을 유발할 수 있다.


 더불어 일부 사람들은 유당 분해 효소가 부족해 공복에 우유를 섭취할 경우 복통이나 설사 같은 유당불내 증상이 나타나기도 한다.
 
 만약 우유를 드실 계획이라면 꼭 따뜻하게 해서 식사의 중후반에 섭취하시는 게 좋습니다.
 

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 2. 생 토마토 – 산성 과다로 위산 역류 유발
 


 토마토는 리코펜 같은 항산화 물질이 많이 들어 있어 몸에 이로우나, 빈 속에 먹기엔 조심해야 하는 대표적인 산성을 가진 음식입니다.
 
 토마토는 시트르산 및 말산 등의 유기산으로 인해 많은 양의 산성을 가지고 있습니다. 그래서 공복 상태에서 섭취하게 되면 위액과 결합하여 지나치게 산성이 된 환경을 조성할 수 있다.
 


 
 이러한 상황으로 인해 위의 내벽인 점막이 자극을 받아 화끈거리는 증상이나 산성 내용물의 거꾸로 올라오는 현상을 보일 수 있으며, 심각할 경우엔 위에 염증이 생기는 등의 문제를 겪게 된다.
 
 특히 위장 기능이 약한 사람이나 역류성 식도염 이력이 있는 사람에게는 공복 토마토가 적절하지 않다. 토마토는 되도록 식사 중반 이후, 단백질이나 지방 성분과 함께 섭취하는 것이 바람직하다.

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 3.귤과 오렌지는 공복 상태에서는 이로울 수 없는 과일들입니다.
 


 아침 식사로 과일을 먹는 게 몸에 이롭게 생각되지만, 사실 모든 종류의 과일이 그렇게 좋은 것은 아닙니다.
 
 특히 감귤류 과일의 산성도는 상당히 높으므로 공복 상태에서 먹으면 위를 심하게 자극할 가능성이 있습니다.
 
 이는 위산 과다 분비로 인한 속쓰림, 장운동 과다로 인한 복통이나 설사로 이어질 수 있다.

<h3>
 당신을 위한 추천
</h3>
<ul>
 <li>
 췌장암이 조용히 진행되면서 "이 음식"을 계속 섭취함으로써 서서히 증가하고 있습니다.
 </li>
 <li>
 "갑상선 암세포"를 특별히 과도하게 증가시키는 위험한 식품은 무엇인가요?
 </li>
 <li>
 고 콜레스테롤 "정확히 줄이는 식사는 이 시간에!" 반드시 기억하세요!
 </li>
</ul>

 또한 과일 속 과당과 식이섬유는 공복 시 빠르게 대장에서 발효되며 복부 팽만, 가스 생성 등을 유발할 수 있다.
 
 자몽과 오렌지를 식사의 마무리로 즐기는 것은 최적입니다. 또한, 위장 상태가 좋지 않은 사람들은 이 과일들을 조식으로 섭취하는 것을 피해야 합니다.
 

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 4. 그러나 커피 - 혈당 수치 급등과 위장 자극이라는 복합적인 문제를 초래합니다.
 


 아침에 식사하기 전에 마시는 커피는 이미 건강 관련 권위자들로부터 주의를 받은 행동입니다.
 
 특히 설탕 또는 시럽이 첨가된 달콤한 커피의 위험성은 더욱 큽니다.
 
 공복 상태에서 고당류 음료를 섭취하면, 혈중 포도당 수치가 신속하게 증가했다가 곧바로 하락하는 현상을 경험할 가능성이 있습니다. 이것은 혈당스파이크라고 불리는 것입니다.


 
 이것은 몸 안의 인슐린 균형을 깨워 피곤함, 화병, 현기증 등을 일으킬 수 있습니다. 또한 커피에 들어있는 카페인은 위액 분비를 증가시키고, 위벽을 자극하여 위염 또는 소화 문제의 요인이 될 수 있습니다.
 
 단 커피는 식사 후, 혹은 적절한 간식과 함께 마시는 것이 위 건강을 지키는 방법이다.

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 아침 식사로 '무엇을' 섭취하느냐가 하루 동안의 건강 상태를 좌우합니다.
 


 
 아침식사가 하루 동안의 상태를 결정짓는 핵심 요인입니다. 하지만 선택한 음식에 따라서는 건강에 도움이 될 수도, 해가 될 수도 있습니다.
 
 특히 배가 고플 때는 소화 기관이 예민해지므로, 위를 자극하는 음식이나 산성이 강한 재료들은 피해주는 것이 좋다.


 우리 몸의 건강을 위해서는 먹거리가 중요하므로, 오전 식사를 검토하여 소화 기관에 해를 끼치지 않도록 하겠습니다. 우리 장기는 의외로 예민하며 작은 변화에도 쉽게 영향을 받습니다. 부적절한 조식이 지속되면 다양한 성인병의 원인이 된다는 사실을 기억해야 합니다.

주의하세요! 공복에 먹으면 위산을 폭발시킵니다!

Unknown diet and nutrition, food and drink, health, nutrition, nutritionists

많은 사람들이 건강 관리를 위해 아침 식사 습관을 들이고 있습니다. 그러나 모든 종류의 아침 식품이 몸에 이롭다는 잘못된 믿음이 있는데, 이것은 사실과 다릅니다. 특히 공복 상태에서 섭취했을 때 오히려 위장을 자극하거나 소화기 기능을 방해하는 음식들이 있다 이와 같은 식품을 지속적으로 섭취하게 되면 소화 불편함뿐만 아니라 만성적인 위 염…

다이어트 간식으로 추천하는 견과류, 단 먹지 말아야 할 것도 있다

Unknown diet and nutrition, food and drink, health advice, nutrition, nutritionists

다이어트할 때 선택해야 할 견과류는 따로 있다.


 견과류는 건강한 간식으로 널리 알려져 있지만, 높은 칼로리와 지방 함량 때문에 체중 증가를 걱정하는 사람들에게는 부담이 될 수도 있다. 그러나 모든 견과류가 똑같이 체중 증가를 유발하는 것은 아니다. 최근 연구에 따르면, 일부 견과류는 포만감을 높이고 신진대사를 촉진하는 성분이 포함되어 있어 상대적으로 살이 덜 찌는 것으로 나타났다.


 그렇다면 어떤 견과류가 체중 조절에 도움이 될까?


 전문가들은 견과류의 지방 함량과 그 종류에 따라 체내에서 다르게 작용한다고 설명한다. 견과류에는 단일불포화지방산과 다가불포화지방산이 풍부한데, 이러한 건강한 지방은 체내에서 쉽게 축적되지 않고 에너지원으로 사용될 가능성이 높다.

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 첫 번째로 꼽히는 견과류는 아몬드다. 아몬드는 100g당 약 570kcal로 칼로리가 낮지는 않지만, 단백질과 식이섬유가 풍부해 포만감을 오래 지속시킨다. 실제로 한 연구에서는 아몬드를 섭취한 그룹이 그렇지 않은 그룹보다 체지방 증가가 적고, 식욕 조절에도 긍정적인 영향을 받는 것으로 나타났다. 아몬드의 단일불포화지방산은 심혈관 건강에도 좋으며, 신진대사를 촉진해 체중 관리에 도움을 줄 수 있다.


 두 번째로 주목할 견과류는 호두다. 호두는 오메가-3 지방산이 풍부한 견과류로, 체내 염증을 줄이고 혈당 조절을 돕는 역할을 한다. 또한, 뇌 건강에도 긍정적인 영향을 주며, 식사 후 혈당이 급격히 상승하는 것을 방지해 체중 증가를 억제하는 데 도움이 된다.


 세 번째는 피스타치오다. 피스타치오는 다른 견과류에 비해 칼로리가 상대적으로 낮다. 100g당 약 560kcal로 아몬드와 비슷한 수준이지만, 껍질을 까면서 섭취하는 과정이 자연스럽게 섭취량을 줄이는 효과를 낸다. 또한, 피스타치오는 단백질과 식이섬유가 풍부해 소량만 먹어도 포만감을 느낄 수 있어 다이어트에 유리하다.

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 반면, 캐슈넛과 마카다미아는 체중 감량을 목표로 하는 사람들에게는 다소 부담이 될 수 있다. 캐슈넛은 다른 견과류에 비해 탄수화물 함량이 높아 혈당을 빠르게 상승시킬 가능성이 있으며, 마카다미아는 지방 함량이 특히 높아 적정량을 초과하면 체중 증가로 이어질 위험이 있다.


 전문가들은 견과류를 먹을 때 ‘양 조절’이 가장 중요하다고 강조한다. 견과류는 건강에 유익한 지방과 영양소를 제공하지만, 칼로리가 높은 식품이기 때문에 한 번에 많은 양을 섭취하면 체중 증가로 이어질 수 있다. 일반적으로 하루 30g 정도(약 한 줌) 섭취하는 것이 적절하며, 가급적 가공되지 않은 생견과류를 선택하는 것이 좋다.


 또한, 견과류를 단독으로 섭취하기보다는 다른 음식과 함께 먹는 것이 포만감을 높이는 데 도움이 된다. 예를 들어, 요거트나 오트밀에 견과류를 넣어 먹으면 식이섬유와 단백질이 결합해 소화 속도를 늦추고 혈당을 안정적으로 유지할 수 있다.

<a href="https://sazoo.wikitree.co.kr/run/free/special_today/">
 매일 보는 나만의 운세 리포트! 오늘 하루는 어떨까?
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다이어트 간식으로 추천하는 견과류, 단 먹지 말아야 할 것도 있다

Unknown diet and nutrition, food and drink, health advice, nutrition, nutritionists

다이어트할 때 선택해야 할 견과류는 따로 있다. 견과류는 건강한 간식으로 널리 알려져 있지만, 높은 칼로리와 지방 함량 때문에 체중 증가를 걱정하는 사람들에게는 부담이 될 수도 있다. 그러나 모든 견과류가 똑같이 체중 증가를 유발하는 것은 아니다. 최근 연구에 따르면, 일부 견과류는 포만감을 높이고 신진대사를 촉진하는 성분이 포함되어 있어 상대적으로 …

Seed Oils: Poison or Panacea? Experts Weigh In on RFK Jr.'s Controversial Claim

Unknown diet and nutrition, health, healthy eating, nutrition, nutritionists

"Seed oils" – a catchy description coined by internet influencers, wellness gurus and some politicians to refer to common cooking oils, have become a target of dietary concern for many Americans.


 These oils, including canola, soybean, and corn oil, have long been kitchen staples, but are now being blamed for fueling inflammation and high rates of chronic diseases like
 obesity
 and diabetes. Some critics even refer to the top refined vegetable oils as "the hateful eight”.


 This newfound concern has reached new health secretary Robert F. Kennedy Jr., who has gone so far as to claim Americans are being "unknowingly poisoned" by seed oils, advocating for a return to beef tallow, or rendered animal fat, in fast-food restaurants.


 The impact of this movement is already being felt in the food industry. Some manufacturers have reformulated products to remove seed oils, and restaurant chains, such as Sweetgreen, have eliminated them from their menus.


 Many Americans say they now avoid seed oils, according to a recent survey International Food Information Council, an industry trade group.

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 The seed oil discussion has exasperated nutrition scientists, who say decades of research confirms the health benefits of consuming such oils, especially in place of alternatives such as butter or lard.


 “I don’t know where it came from that seed oils are bad,” said Martha Belury, an
 Ohio State University
 food science professor.


 In a Senate hearing, Dr. Marty Makary, nominated to lead the U.S. Food and Drug Administration, called for a closer review of the products.


 “I think seed oils are a good example of where we could benefit from a consolidation of the scientific evidence,” he said.

<h2>
 What are seed oils?
</h2>

 Simply put, they are oils extracted from plant seeds. They include eight commonly targeted by critics: canola, corn, cottonseed, grapeseed, soybean, sunflower, safflower and rice bran.


 Seed oils are typically made by pressing or crushing the seeds and then processing them further with chemicals and heat to remove elements that can leave the oil cloudy or with an unpleasant taste or odor.


 The result of such refining is a neutral-tasting oil that is inexpensive, shelf-stable and able to be heated at a high temperature without smoking, said Eric Decker, a food science professor at the University of Massachusetts Amherst.


 By contrast,
 olive oil
 and avocado oil are considered fruit oils. They’re often cold-pressed, which retains many of the plant-based compounds that benefit health — but also makes the oils more expensive and prone to smoking at high heat.


 Seed oils are composed mostly of unsaturated fatty acids, including monounsaturated and polyunsaturated fat. Most seed oils are high in one type of fatty acid, omega-6, and low in another type, omega-3. Those fatty acids are essential for human health, but our bodies don't make them on their own, so we must get them from foods.

<h2>
 What are the claims about seed oils and health?
</h2>

 Critics of seed oils make a range of claims that many scientists say are not borne out by research.


 Some critics contend that the way the oils are produced leaves behind toxic byproducts of a chemical called hexane. Hexane is considered hazardous in a gas form, but Decker said the hexane used as a liquid solvent to extract the oil is evaporated off and that the residue that remains “is very low and would not present a risk.”


 Another common claim is that the seed oils’ high omega-6 and low omega-3 composition causes an imbalance that may increase the risk of chronic conditions by boosting inflammation in the body.


 Belury, who has studied fatty acids for three decades, says that claim is based on an oversimplification and misunderstanding of the science. Studies have shown that increased intake of linoleic acid, the most common omega-6, does not significantly affect concentrations of inflammatory markers in the blood, she said.


 “Scientists who study omega-6 and omega-3 think we need both,” Belury said. “Seed oils do not increase acute or chronic inflammation markers.”

<img data-document-id="cms/api/amp/image/AA1AQOEM" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1AQOEM.jpg"/>

 In addition, research from the
 American Heart Association
 and others has consistently shown that plant-based oils reduce so-called bad cholesterol, lowering the risk of heart disease and stroke, especially compared with sources high in saturated fat.


 That's found in new research from Brigham and Women's Hospital scientists as well. A study of more than 200,000 adults over more than 30 years released Thursday found that people who ate the highest amounts of butter had a 15 percent higher risk of dying than those who ate the least. People who ate the most plant-based oils — including seed oils — had a 16 percent lower risk than those who ate the least.


 Dr. Daniel Wang, who led the research, said new modeling data suggests that swapping less than a tablespoon a day of butter for equal calories of plant-based oils could lower premature deaths from cancer and overall mortality by 17 percent. Such a small daily change could result in “a substantial benefit,” Wang said.

<h2>
 Seed oil consumption has risen
</h2>

 Groups like the Seed Oil Free Alliance, which charges firms to certify their products are free of the oils, note that seed oil consumption in the U.S. has soared in recent decades and that they provide empty calories that “displace other, more nutritious foods.”


 Corey Nelson, co-founder of the group, said that just as consumers can buy low-sodium and low-sugar versions of foods, they should be able to choose products that contain no seed oils, if they wish.


 Food scientists concur that the intake of seed oils has gone up; however, this increase can be attributed mainly to their widespread use in fried foods, fast foods, and ultraprocessed items, which constitute about seventy-five percent of the American food market. These products, associated with numerous health issues, often contain large amounts of refined grains, added sugars, and salt. Experts clarify that there is currently no proof suggesting that seed oils alone lead to negative health effects.


 People worried about seed oils ought to cut down on highly processed items. It’s advisable for them to consult healthcare professionals to tailor their intake of these oils based on individual health conditions, as different individuals may use various types of oils according to their specific needs, noted Decker.


 Studies indicate that olive oil is the best option for health; thus, individuals should incorporate it into their diet "according to how much they cook and what they can afford," as mentioned. Additionally, increasing intake of beneficial omega-3 fatty acids can be achieved by consuming more fish such as tuna and salmon.


 Proponents and critics of seed oils concur on at least this point: Further nutritional studies are necessary to delve into the complexities and settle ongoing disputes.


 Meanwhile, experts indicated that reverting to using beef tallow, which has high amounts of saturated fats, is not the solution.


 There is no proof suggesting that beef tallow is more healthful compared to seed oils," Decker stated in an email. "Keep in mind, tallow undergoes processing for purification of the fat.


 Self-directed readers are globally aware individuals who transcend conventional categorizations. Instead of being pigeonholed by typical demographic details, these people are characterized by their perspectives. Amidst our ever-dividing world, societies cherish accurate data and candid viewpoints presented directly through an impartial news source they find reliable. Empowered with knowledge and motivation, independent readers feel ready and prepared to advocate for causes they hold dear.

Seed Oils: Poison or Panacea? Experts Weigh In on RFK Jr.'s Controversial Claim

Unknown diet and nutrition, health, healthy eating, nutrition, nutritionists

"Seed oils" – a catchy description coined by internet influencers, wellness gurus and some politicians to refer to common cooking oils, have become a target of dietary concern for many Americans. T…

Are Cashews the Best Choice for Your Health? Comparing Their Benefits to Other Nuts

Unknown diet and nutrition, health, health advice, health benefits, nutritionists

Everyone understands that nuts provide a beneficial supply of healthy fats and make a sensible inclusion in a well-rounded diet. Even though almonds often receive considerable attention, they aren’t the sole nut species offering health advantages. In this section, nutrition experts discuss the wellness perks of cashews along with the finest methods to savor them.
 

<h2>
 
 The leading 5 advantages of consuming cashews
 
</h2>

 
 "Cashews act as tiny powerhouses that boost your mood and enhance your energy levels," according to
 
 
 Lisa Mastela, RD
 
 
 , who founded and leads Bumpin Blends as their CEO.
 
 
 This is why they should be part of your everyday schedule:
 

<h3>
 
 They maintain your mental acuity.
 
</h3>

 
 Cashews are rich in magnesium and tryptophan, which aid in boosting the production of the
 
 
 "happy chemical" serotonin
 
 
 to maintain your mood, according to Mastela.
 
 
 The cognitive functions can be enhanced by the brain-boosting nutrients found in cashews, potentially reducing the risk of neurodegenerative disorders as well, notes
 
 
 Stephanie Ferrari, RDN
 
 
 , who serves as a co-founder and partner at FRESH Communications, Inc.
 

<img data-document-id="cms/api/amp/image/AA1ssD7J" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1ssD7J.jpg"/>
Weight Loss
<h3>
 
 How Incorporating Nuts into a Low-Carb Diet Enhances Mood and Accelerates Fat Burning: Groundbreaking Research Finds
 
</h3>
Even researchers were surprised by the results
<h3>
 
 They protect your heart
 
</h3>

 
 Cashews are abundant in monounsaturated and polyunsaturated fats, which promote good health.
 
 
 cholesterol levels
 
 
 And enhance your overall heart function, according to Mastela.
 
 
 Additionally, these healthy fats
 
 
 assist in reducing "bad" LDL cholesterol,
 
 
 reduce high blood pressure
 
 
 And enhance general heart fitness, according to Ferrari.
 

<h3>
 
 They boost your energy
 
</h3>

 
 Cashews serve as a valuable source of protein, beneficial fats, and carbs, offering these nutrients that can supply
 
 
 long-lasting energy
 
 
 Mastela provides without the crash.
 

<h3>
 
 They smooth your skin
 
</h3>

 
 These nuts contain high levels of copper. Indeed,
 
 
 A single ounce of dry-roasted cashews offers nearly
 
 
 70 percent
 
 
 from the Recommended Daily Amount (RDA) of the mineral,
 
 
 which is key for
 
 
 anxiety levels and immune system performance
 
 
 Translation: The mineral assists your body in performing various functions, ranging from producing red blood cells and connective tissue to enhancing the uptake of energy-promoting iron.
 


 
 Copper also supports
 
 
 collagen production
 
 
 According to Mastela, this is crucial for maintaining the health of your hair, skin, nails, and bones.
 

<h3>
 
 They bolster your immunity
 
</h3>

 
 Along with significant amounts of magnesium and copper, a portion of cashews also offers
 
 
 15 percent
 
 
 for the recommended daily amount of zinc. These three minerals are crucial for maintaining good health.
 
 
 immune system
 
 
 function, aiding in your defense against common colds and circulating viruses.
 

<h3>
 
 They fight inflammation
 
</h3>

 
 Cashews are abundant in antioxidants such as vitamin E and polyphenols, helping to fight a cellular damage process called oxidative stress. Additionally, they decrease inflammation and might lower the likelihood of developing chronic conditions, according to Ferrari.
 

<h2>
 
 How do the advantages of cashews stack up against those of other types of nuts?
 
</h2>

 
 Many different nuts can support your overall health, so how do cashews in particular measure up to their counterparts?
 


 
 Unlike most nuts, cashews possess an inherently smooth consistency and contain less fat than almonds or walnuts," notes Mastela. "Almonds are renowned for their vitamin E levels, whereas walnuts are celebrated for their omega-3 fatty acids; however, cashews distinguish themselves through their elevated magnesium concentration, uplifting qualities, and capability of producing ultra-smooth vegan-friendly desserts.
 


 
 Moreover, she points out, unroasted cashews contain lower levels of phytic acid compared to certain other types of nuts, which allows your body to more easily assimilate their nutrients.
 


 
 If you prefer more fiber, almonds may be your better choice; however, cashews offer greater amounts of copper. Additionally, their high levels of magnesium can support muscle and nerve functions, as noted by Ferrari.
 

<img data-document-id="cms/api/amp/image/AA1xY2Sr" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1xY2Sr.jpg"/>
Weight Loss
<h3>
 
 Potassium Is the Essential nutrient That Everybody Needs More of for Optimal Health
 
</h3>
As much as 98% of the population lacks this crucial mineral, which safeguards your cardiovascular system, skeletal structure, muscular function, and more.
<h2>
 
 Ways to enhance the nutritional advantages of cashews
 
</h2>

 
 Similar to other foods, you should consume cashews in moderation to reap their greatest advantages. These nuts are high in calories, making it important to enjoy them sparingly.
 
 
 A single 1-ounce portion of cashews contains approximately
 
 
 157 calories.
 


 
 About an ounce or roughly 16-18 cashews make up the perfect portion size," according to Mastela. "This amount provides around 5 grams of protein, beneficial fats, and a good quantity of magnesium, all without consuming too many calories.
 


 
 You can enjoy cashews as an in-between meal snack, or you can include the nuts in some of your favorite recipes. Mastela recommends this approach.
 
 
 pureeing cashews into nut butter, using them as a dairy-free foundation for soups and dressings or incorporating them into a smoothie for extra creaminess.
 


 
 In the end, the most effective method to enjoy cashews for their full health advantages is to have them either raw or dry-roasted with no additional salt or oil, according to Ferrari.
 


 
 Further insights into the advantages of consuming nuts:
 


 
 How an Almond-Based Diet Assisted a 65-Year-Old Lady in Shedding 78 Pounds and Managing Diabetes Without Drugs
 


 
 Incorporating Almonds Into Her Walks Assisted This Grandma in Shedding 178 pounds!
 


 
 Leading Documents: Almonds Could Be Ideal for Shedding Pounds - Discover How to Gain Advantage
 

This material does not replace professional medical advice or diagnosis. Be sure to discuss with your doctor before following any treatment plan.
.

Are Cashews the Best Choice for Your Health? Comparing Their Benefits to Other Nuts

Unknown diet and nutrition, health, health advice, health benefits, nutritionists

Everyone understands that nuts provide a beneficial supply of healthy fats and make a sensible inclusion in a well-rounded diet. Even though almonds often receive considerable attention, they are…

What TikTok Gets Right and Wrong About the Anti-Diet Trend of Intuitive Eating

Unknown diet and nutrition, healthy eating, healthy eating and living, nutrition, nutritionists

<img data-document-id="cms/api/amp/image/AA1A3vDR" data-reference="image" src="https://img-s-msn-com.akamaized.net/tenant/amp/entityid/AA1A3vDR.jpg"/>
<div>
 
 
 Warning: This article mentions eating disorders, disordered eating and restrictive eating practices.
 
 
 
 When registered dietitians Evelyn Tribole and Elyse Resch sat down to write an anti-diet book that promoted intuitive eating in the 1990s, it felt bold — radical even.
 
 
 Beauty and fashion trends at the time were dominated by a thin obsession, spotlighting the heroin-chic aesthetic along with an intense focus on weight loss and fad diets.
 
 
 Their book, Intuitive Eating: A Revolutionary Anti-Diet Approach, released in 1995, encouraged readers to abandon this mentality and instead tune into their bodies' natural hunger and satiety patterns.
 
 
 "I knew I had to write something that was going to be anti-diet," Ms Resch says.
 
 
 Thirty years later, the intuitive eating movement has attracted a large online following, from celebrities like Demi Lovato and Gwyneth Paltrow to body acceptance advocates and anti-diet influencers.
 
 
 "You can think of it as a guide," one
 TikToker
 explains in one of nearly 200,000 posts about intuitive eating on the platform. Others have popularised the movement in "what an intuitive eater eats in a day" diaries.
 
 
 However, despite its widespread adoption online, many people remain unclear about what intuitive eating actually entails. They wonder if it grants permission to consume anything at will and question whether it’s effective for everybody.
 
 <h4>
 Intuitive eating and the Tao of Pooh
 </h4>
 
 In the 1990s, Ms Resch and Ms Tribole were working with patients on calorie-driven diets and prescriptive meal plans.
 
 
 But some were having a hard time sticking to the diets and losing weight, which was impacting their self-esteem and body image.
 
 <blockquote>
 
 "What we found is that our skill set, what we were traditionally taught as dietitians, was not being impactful, and that people were blaming themselves," Ms Tribole says.
 
 </blockquote>
 
 "So we did a deep analysis of the research, we considered our own clinical experience. We also looked at what was going on in consumer books … And so together, that's how we came up with this concept [of intuitive eating]."
 
 
 Around the same time, Ms Resch began reading Benjamin Hoff's Tao of Pooh, which teaches readers about the eastern belief system of Taoism using excerpts from A.A. Milne's Winnie the Pooh series.
 
 
 "I went, 'Oh my goodness, this is what I have to do with eating'. Not tell people what to eat, even though I was a dietitian, [but] help them understand what is going on with their bodies … and have them be in a process, rather than a straight line," she says.
 
 
 Both dieticians felt traditional calorie-driven diets were making people obsessed with eating. This was
 based on research
 regarding the psychological effects of deprivation and restrained eating.
 
 
 "When we're deprived of something, that's all we want. If we are told that something is bad and we still want it, we're going to go after it and feel bad about ourselves," Ms Resch says.
 
 
 "But if you have the privilege to be able to get food reliably, and you take away all that judgement, all that negativity, no 'good' foods, no 'bad' foods, what ends up happening is something called habituation."
 
 
 Habituation is a psychological concept which roughly means the more you have of something, the less exciting it is.
 
 
 "Think about when you [buy] a pair of shoes, how exciting that is, and after a while they're just your shoes," Ms Tribole says.
 
 
 "Same thing with food … When someone's been chronically restricting their eating to lose weight, they don't habituate food, it stays very exciting … and so this vicious cycle gets amplified with every diet as they go on."
 
 
 Importantly, intuitive eating does not encourage individuals to eat whatever they want, whenever they want with no regard to nutrition.
 
 
 Rather than restricting themselves, intuitive eaters allow themselves to consume foods they enjoy, all while paying attention to their hunger and satiety signals and considering scientifically-backed nutritional advice.
 
 
 In fact, one
 study has found
 Intuitive eating correlates with increased consumption of fruits and vegetables in adults.
 
 <h4>
 What is the process behind intuitive eating?
 </h4>
 
 Intuitive eating emphasizes the manner of eating rather than the specific foods consumed. People are guided to reconnect with their innate sense regarding food, enabling them to better understand and respond to their own desires and hunger signals.
 
 
 A set of ten guidelines forms the foundation for intuitive eating, covering aspects such as 'listening to your hunger,' 'embracing dietary flexibility,' and maintaining your well-being through 'moderate nutritional choices.'
 
 
 Other guidelines — which do not need to be adhered to in any specific sequence — encompass 'movement,' instead of concentrating solely on the calorie-torching aspect of physical activity, as well as 'honoring your body.'
 
 <blockquote>
 
 "It’s a process of exploration. There’s no pass or fail here. Instead, it involves learning new things, letting go of old ideas, and getting back in touch with your body and the vital… signals it communicates," states Ms Tribole.
 
 </blockquote>
 
 The increasing popularity of intuitive eating on the internet has paralleled the emergence of GLP-1 medications like Ozempic, which have been praised as
 the "skinny pen"
 as well as the "obesity epidemic" conclusion.
 
 
 Critics contend that the strong emphasis on using Ozempic for weight loss frequently promotes damaging body standards and creates an environment where people feel compelled to prioritize slimness rather than health.
 "holistic well-being"
 .
 
 
 Intuitive eating serves as an opposition to such mindsets, encouraging individuals to release their focus on attaining specific body forms or dimensions and allowing them unrestricted freedom to consume food.
 
 
 "Consider what would constitute a fulfilling meal for you? How do you wish to feel afterward? What appeals to your taste? It all comes down to individual preferences," Ms Tribole suggests.
 
 
 This aligns with the Health at Every Size initiative, which downplays weight as an indicator of someone’s well-being. Additionally, it complements the body neutrality movement, suggesting that our bodies are merely vessels that transport us through life.
 
 
 And
 numerous studies show
 Eating based on internal cues positively affects psychological health, such as boosting self-esteem and enhancing overall quality of life, but it doesn’t influence weight loss.
 
 
 Although there isn’t one correct approach to embracing intuitive eating principles, the initial step often involves discarding the guidelines of diet culture.
 
 
 Ms Tribole suggests that after years of dieting, restricting particular foods, and ignoring your body’s innate signals, eating can become quite perplexing.
 
 
 She mentions that it can seem as though everything is askew.
 
 
 People are likewise invited to reassess their views on nutrition and well-being.
 
 
 "In order to truly adopt intuitive eating, you must understand that it shouldn’t merely rely on instinct alone, as our instincts are influenced by emotions and our thoughts regarding food," explains Ms Resch.
 
 
 Lyndi Cohen, a dietitian recognized as the "Nude Nutritionist" on Instagram, credits intuitive eating for helping herself and her clientele escape from the clutches of diet culture.
 
 
 Ms Cohen was raised as a constant dieter, leading to what she describes as a binge eating disorder during her teenage years.
 
 
 The concept of intuitive eating truly clicked for me; it was like a light bulb turning on. It was incredibly refreshing to find a method that seemed achievable without needing to meticulously count or weigh all my food intake.
 
 
 She mentions that she experienced solace in the structure which doesn’t push for weight reduction, but instead promotes understanding that all individuals' body types function uniquely.
 
 
 The most challenging part is beginning again and relearning how to eat whilst also learning to trust your body; however, it becomes more manageable with practice over time.
 
 <h4>
 Criticisms of intuitive eating
 </h4>
 
 The rise in popularity of intuitive eating has sparked criticism from bloggers as well as discussions on platforms such as Reddit.
 
 
 "Swipe through the #intuitiveeating hashtag on Instagram, and...it gives the impression that intuitive eating is solely for those who are slim," Christine Byrne
 contributes to the Ruby Oak nutrition blog
 .
 
 
 She mentioned that this was largely due to the overarching influence of the nutrition sector, an area predominantly shaped by petite Caucasian females.
 
 
 "For my part, I try to spread messages about intuitive eating without centering myself or my own body," she wrote, before providing a list of dietitians in diverse bodies, with various gender, racial, and ethnic identities to follow on social media.
 
 
 Other reviewers concentrate on the genuine structure. Healthcare experts have
 contended that intuitive eating dismisses scientific evidence
 about the mechanisms through which the body controls weight and the possible advantages of shedding pounds.
 
 
 Just like anything that evolves over time, the core message of intuitive eating has occasionally been misinterpreted by those promoting its advantages.
 
 
 A widespread misunderstanding is that intuitive eating aids in weight loss for individuals.
 
 <blockquote>
 
 Ms Resch mentions that some individuals may shed pounds, others might put on weight, while some remain unchanged.
 
 </blockquote>
 
 Ms Tribole observes that people often overlook the "dynamic integration of all the principles" and tend to concentrate solely on one or two aspects instead.
 
 
 She notes that describing this approach as centered on hunger and satiety isn’t incorrect, yet it might suggest that one must strictly eat only when hungry and halt immediately upon feeling full… Not at all; rather, it’s an exploratory process,” she explains.
 
 
 Maybe the most significant issue arises when critics perceive intuitive eating as an open invitation to disregard fundamental nutritional requirements and indulge in "junk food constantly."
 
 
 "When you allow yourself to enjoy the chips without feeling guilty, judged, or thinking they are scarce, what typically happens is that you come to understand that consuming an entire bowl doesn’t leave you feeling great," explains Ms Cohen.
 
 
 So, rather than following a food guideline, and instead of nutrition seeming like an obligation or penalty, it feels more like making a selection.
 
 <h4>
 Does intuitive eating suit everybody?
 </h4>
 
 Intuitive eating is an approach without dieting that promotes self-care and a healthy appreciation of one’s own body.
 
 
 However, Ms Cohen states that it is usually not advised for individuals who have been diagnosed with anorexia nervosa, as they cannot rely on their feelings of hunger and fullness in the same manner as others.
 
 
 Nonetheless, intuitive eating can prove extremely beneficial for individuals grappling with other eating disorders, according to her.
 
 
 A 2021
 longitudinal study found
 Intuitive eating resulted in improved psychological and behavioral well-being for individuals with bulimia, as well as reduced likelihoods of engaging in binge eating and fasting behaviors.
 
 
 “If individuals suffer from an eating disorder, experience trauma, or have a medical condition, they can still practice intuitive eating. However, this typically requires working with a specialist,” according to Ms Tribole.
 
 
 Ms Resch admits that eating intuitively also involves having a wide range of food options available and being financially capable of purchasing them, which is a luxury not shared by everybody.
 
 <blockquote>
 
 "To enter the domain where one can consume anything at any time they desire, you must possess the luxury of having access to such options," Ms Resch states.
 
 </blockquote>
 
 However, if that’s not the case, we should also show empathy towards individuals who are giving their best effort and aren’t being criticised by a society that believes one should exclusively consume kale and sip on smoothies.
 
 
 Although their book is three decades old, Ms Tribole and Ms Resch feel that the principles of intuitive eating continue to hold equal relevance today.
 
 
 "Given the widespread use of GLP-1s, we’re noticing that many individuals are experiencing significant conflicts regarding their bodies and body sizes once more," Ms Tribole states.
 
 
 Ms Resch further suggests that there might be an increased acceptance of the concept of autonomy and following what one believes is best for themselves.
 
 
 This information is provided generally only. For personalized guidance, consult a qualified healthcare provider.
 
</div>

What TikTok Gets Right and Wrong About the Anti-Diet Trend of Intuitive Eating

Unknown diet and nutrition, healthy eating, healthy eating and living, nutrition, nutritionists

Warning: This article mentions eating disorders, disordered eating and restrictive eating practices. When registered dietitians Evelyn Tribole and Elyse Resch sat down to write an an…