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Join Telegram ChannelA nutrition trend known as “intuitive eating” aims to avoid the rigor of traditional diets.
Intuitive eating is not a diet. It's an “approach to eating based on each person's internal needs,” according to the Harvard School of Public Health.
Food choices will vary based on a person's physical or emotional needs, regardless of the type of food, number of calories, or time of day.
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According to Harvard, intuitive eating has been used as a weight loss strategy and as a treatment for eating disorders.
Megan Roup, a celebrity fitness trainer in Los Angeles and founder of the fitness app The Sculpt Society, spoke to Fox News Digital in an interview about how she adopted intuitive eating.
Intuitive eating focuses on satisfying hunger rather than diet foods that leave people feeling “empty.” (iStock)
Although Roup is not a nutritionist, her approach to sustainable fitness has carried over into her overall lifestyle, including at home with her two children.
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“I listen to my body and eat intuitively,” she explains. “That means I don’t limit myself to food… I really listen to my hunger cues: I eat when I’m hungry, I stop when I’m full.”
Roup said she chooses foods that make her feel “good or energized.”
Megan Roup, pictured, a celebrity fitness trainer in Los Angeles and founder of The Sculpt Society, spoke to Fox News Digital about how she adopted intuitive eating. (Megan Group)
In her early 20s, Roup admitted she fell victim to “all the fad diets” instead of nourishing her body and listening to what it needed.
Following strict dietary guidelines can make it “harder for us to listen to what our bodies really need and want,” she said.
As an intuitive eater herself, Roup doesn't restrict her children either.
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As a busy mom, she says she loves “quick and easy recipes,” like overnight oats for breakfast, which feature organic ingredients like almond milk, nuts and berries.
Roup also shared a smoothie recipe that her kids love, which blends almond milk, strawberries, blueberries, half a banana, a scoop of almond butter, chia seeds and spinach.
As a busy mom, Roup (not pictured) said she “loves quick and easy recipes,” often involving her kids in the food preparation process. (iStock)
Her kids also get involved in the cooking process, as Roup noted that her 3-year-old enjoys throwing ingredients into the smoothie blender.
“It’s nice for her to see what we put in the smoothie…striving to eat whole foods that make us feel good,” she said.
Combining fitness and nutrition
Just like with food, Roup advises against following strict rules and abandoning the “all-or-nothing mentality” when it comes to fitness.
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In her own training practice, Roup says she encourages her clients to let go of the idea that they have to work out for hours every day.
The fitness expert recited one of her favorite mantras: “Commit to less so you can be more present.”
The Sculpt Society is an online fitness platform that combines “low-impact, full-body sculpting with very easy-to-follow dance cardio,” said Roup, pictured here. (Megan Group)
“I would prefer my clients to show up for 10 minutes a day and do it consistently throughout the week,” Roup said.
“Develop that habit in a way that you can sustainably do on a daily basis – and I think it’s the same with food.”
There are no rules, she noted, and fitness and nutrition are not “one size fits all.”
A nutritionist's point of view
Registered dietitian and nutritionist Ilana Muhlstein shared her thoughts on the intuitive eating lifestyle in a conversation with Fox News Digital.
While she says she understands the appeal of the concept, especially for people with a history of strict dieting, Los Angeles-based Muhlstein said intuitive eating can be “impractical and unrealistic for most people, especially children.”
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“Intuitive eating advocates suggest that if you want cookies, you should eat them; if you want fries, eat fries; and if dessert before dinner sounds appealing, go for it,” she said.
Ultra-processed foods are 'dangerously easy to overeat', a nutritionist has said. (iStock)
“In a society flooded with ultra-processed, highly appetizing and addictive foods, giving in to every craving can have detrimental health consequences,” she warned.
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According to Muhlstein, the more processed foods you eat, the more you crave them.
“Without practical guidance, such as encouraging people to fill half their plate with vegetables or to focus on foods high in protein and fibre, many will fall into the trap of consuming too many ultra-processed foods,” she said.
Lead by example
According to Roup, intuitive eating could help children develop healthy relationships with food.
“You have to start by setting an example for them,” she says. “If you talk badly about yourself, if you say food is good or bad, if you emphasize certain foods too much… they notice.”
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Parents should lead by example by staying active and prioritizing their health, Roup advised, as well as demonstrating a “joyful practice” of preparing and eating foods that make them feel good.
Intuitive eating is about “removing the rules and giving back autonomy to myself and my body, because everyone is different,” Roup said. (Megan Group; iStock)
Muhlstein warned, however, that allowing children to eat “whatever they want” can be just as dangerous as letting them “watch whatever they want” or “go to bed whenever they want.”
As a mother of three, the nutritionist stressed the importance of introducing nutritious foods to children.
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“With pediatric obesity and diabetes reaching record levels, it is more critical than ever to teach children to love and appreciate healthy, nutritious foods,” she told Fox News Digital.
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“Plus, food really does taste better when you're hungry, so it's essential to make sure kids get plenty of fruits, vegetables and protein.”
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Research suggests that children who eat more fruits and vegetables and less sugar perform better academically and experience better mental health and well-being, Muhlstein said.
Roup encourages her clients to speak to a nutritionist if they are looking for more guidance on intuitive eating. (iStock)
“Nutrition is a critical part of parenting,” she added.
“Providing positive guidance while lovingly encouraging healthy choices is essential to ensuring the next generation does not suffer further.”