The nutrition trend known as “intuitive eating” aims to eschew the rigors of traditional dieting.
Intuitive eating isn’t a diet plan. According to the Harvard School of Public Health, it’s “an approach to eating that is based on your inner needs.”
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According to Harvard University, intuitive eating has been used as a weight loss strategy and to treat eating disorders.
Megan Rupp, a celebrity fitness trainer in Los Angeles and founder of fitness app The Sculpt Society, spoke to Fox News Digital about how she adopted intuitive eating.
Intuitive eating focuses on satisfying hunger instead of eating diet foods that make people “hungry.” (iStock)
While Roop is not a nutritionist, her approach to sustainable physical training permeates her entire lifestyle, including at home with her two children.
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“I try to listen to my body and eat intuitively,” she says, “so it’s not about restricting food, but really listening to my hunger cues. Eat when you’re hungry and stop when you’re full.”
Roop said she chooses foods that make her feel “good and energized.”
Megan Rupe, pictured here, is a celebrity fitness trainer in Los Angeles and founder of The Sculpt Society, who spoke to Fox News Digital about how she adopted intuitive eating. (Megan Roop)
Roop admitted that in her early 20s, she fell prey to “all sorts of fad diets” instead of nourishing her body and listening to what it needed.
Following strict food guidelines can make it “harder to listen to what your body actually needs and desires,” she said.
Loop is an intuitive eater herself, so she doesn’t impose any restrictions on her children.
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As a busy mom, she said she “loves quick and easy recipes,” such as overnight oats for breakfast, made with organic ingredients like almond milk, nuts and berries.
Roop also shared a recipe for a smoothie that her kids love: almond milk, strawberries, blueberries, half a banana, a scoop of almond butter, chia seeds, and spinach.
A busy mom, Roop (not pictured) says she “loves quick and easy recipes” and often involves her kids in cooking. (iStock)
Roop’s kids also get involved in the cooking, and her 3-year-old says he enjoys tossing ingredients into the smoothie blender.
“It’s good for my daughter to know what we’re putting in her smoothies. We try to eat whole foods that make us feel good,” she said.
Combining fitness and nutrition
As with diet, Roop advises against following strict rules or adopting an “all or nothing mentality” when it comes to fitness.
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In his own training practice, Roop says he encourages clients to let go of the idea that they have to train for hours every day.
The fitness expert recited one of his favorite mantras: “Commit to less and you’ll get more in.”
Sculpt Society is an online fitness platform that combines “low-impact, full-body sculpting with super accessible dance cardio,” said Loop, pictured. (Megan Roop)
“I’d rather have clients come in for 10 minutes every day and continue that throughout the week,” Roop said.
“Get into that habit and make sure you stick to it every day. I think the same thing applies to food.”
She noted that there is no rule book and fitness and diet “is not one size fits all.”
A nutritionist’s perspective
Registered dietitian and nutritionist Ilana Muhlstein spoke about intuitive eating in a conversation with Fox News Digital.
Los Angeles-based Muhlstein said she understands the appeal of the concept, especially for people with a history of strict dieting, but intuitive eating can be “unrealistic and unrealistic for most people, especially kids.”
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“Proponents of intuitive eating suggest that if you crave a cookie, eat a cookie; if you crave fries, eat fries; if dessert sounds appealing before dinner, eat it,” she said.
The nutritionist said ultra-processed foods were “dangerously easy to consume in excess”. (iStock)
“In a society saturated with highly delicious and addictive ultra-processed foods, giving in to every craving can lead to unhealthy outcomes,” she warned.
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According to Muhlstein, the more processed foods you eat, the more processed foods you crave.
“Without practical guidance, such as filling half your plate with vegetables and prioritising foods high in protein and fibre, many people will fall into the trap of over-eating ultra-processed foods,” she said.
Lead by example
According to Loop, intuitive eating can help kids develop a healthy relationship with food.
“It starts with modeling that behavior for your kids,” she says. “If you’re badmouthing yourself, talking about foods being good or bad, or putting an emphasis on certain foods, your kids will pick up on that.”
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Parents should set an example by being active and prioritizing health, advised Roop, and also demonstrate the “joyable habit” of preparing and eating foods that make them feel good.
Intuitive eating is “about letting go of the rules and taking back autonomy over yourself and your body, because everyone is different,” says Loup. (Megan Roop, iStock)
But Muhlstein warned that allowing children to “eat what they want” can be just as dangerous as allowing them to “watch what they want” or “sleep when they want.”
The nutritionist, who is also a mother of three children, stressed the importance of feeding children nutritious food.
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“With childhood obesity and diabetes at record highs, it’s more important than ever to teach our kids to love and enjoy healthy, nutritious foods,” she told Fox News Digital.
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“Plus, food actually tastes better when you’re hungry, so it’s important to make sure your kids get plenty of fruits, vegetables and protein.”
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Research has shown that children who eat more fruits and vegetables and less sugar perform better academically and have better mental health and happiness, Muhlstein said.
Roop encourages clients looking for more advice on intuitive eating to consult a nutritionist. (iStock)
“Nutrition is a very important part of parenting,” she added.
“Providing positive guidance with love while encouraging healthy choices is essential to prevent further suffering for the next generation.”
