How Intuitive Eating Can Be a Diet Itself: Insights from the Davis Study
With so many diet plans and conflicting nutritional advice out there, it's tough to figure out which eating pattern really suits you. Intuitive eating offers a straightforward and empowering approach to food.
Intuitive eating is rooted in trusting your body’s natural hunger and satiety signals, intuitive eating is more than just a trend, it’s a sustainable lifestyle. Backed by scientific research, including the notable 1939 Davis Study on self-selection of diets in newly weaned babies, intuitive eating proves that our bodies inherently know what they need. This article explores the principles of intuitive eating and illustrates how it can effectively serve as a diet in itself.
What is Intuitive Eating?
Intuitive eating is a philosophy that promotes a healthy relationship with food, free from the constraints of traditional dieting. It encourages individuals to listen to their bodies, eat when hungry, and stop when full. The approach rejects the notion of labeling foods as 'good' or 'bad' and instead emphasises the importance of enjoying a variety of foods without guilt.
Listening to your body and letting it guide your choices can be incredibly effective. By tuning in to what your body needs, you can make food decisions that are more satisfying and nourishing, rather than following rigid diet rules. Trust your instincts to lead you to healthier and more balanced eating habits.
The Davis Study: A Scientific Basis for Intuitive Eating
The Davis Study, conducted by Clara M. Davis in the early 20th century, offers a fascinating insight into intuitive eating. In this landmark experiment, infants were allowed to choose their own foods from a variety of healthy options without any adult interference. The study spanned six years and involved 15 children who had never been exposed to typical adult foods.
In the Davis Study on self-selection of diets by young children, 33 foods were allowed. These foods were:
Water
Sweet milk
Sour (lactic) milk
Sea salt (Seisal)
Apples
Bananas
Orange juice
Fresh pineapple
Peaches
Tomatoes
Beets
Carrots
Peas
Turnips
Cauliflower
Cabbage
Spinach
Potatoes
Lettuce
Oatmeal
Wheat
Corn meal
Barley
Ry-Krisp
Beef
Lamb
Bone marrow
Bone jelly
Chicken
Sweetbreads
Brains
Liver
Kidneys
Key Findings of the Davis Study
Nutritional Adequacy: Despite the apparent randomness of their choices, the children thrived. They naturally selected a balanced diet that met their nutritional needs, demonstrating an innate ability to regulate their intake.
Health Outcomes: The children showed excellent health outcomes, with no cases of constipation, vomiting, or severe illness during the study. This supports the body’s capability to maintain health through intuitive food choices.
Variety and Flexibility: The children’s diets were varied and flexible, reflecting changes in their preferences over time. This variability ensured that they received a wide range of nutrients, which is a core principle of intuitive eating.
Insights of the Study
Response to Illness: The study observed that children’s appetite and food choices changed in response to illness. For instance, before the onset of a fever, children often exhibited a loss of appetite, which preceded other symptoms by 24-48 hours. Conversely, their appetite returned before the fever subsided, typically 12-24 hours ahead of other signs of recovery. This suggests that the body’s intuitive signals can be an early indicator of health changes.
Nutrient Cravings During Recovery: During periods of convalescence, children showed increased consumption of specific foods. For example, they consumed large amounts of raw beef, carrots, and beets, which are rich in iron and other nutrients vital for recovery. This behavior implies that the body might crave certain nutrients needed for healing and rebuilding strength.
Adaptive Eating Patterns: Children who began the study in poor health, such as those with rickets or undernourishment, demonstrated a remarkable ability to select foods that improved their conditions. One child with severe rickets initially consumed cod liver oil irregularly until their vitamin D and calcium levels normalised. Once the rickets healed, the child stopped consuming the oil, indicating a self-regulating behavior based on the body’s nutritional needs.
Variety and Balance: Despite the apparent randomness in their food selections, the children maintained a balanced and varied diet over time. They naturally chose a mix of foods that provided all essential nutrients, leading to optimal health outcomes. This balance was achieved without external guidance, showing that given a variety of wholesome options, children can self-regulate their diets effectively.
Health Outcomes: Throughout the six-year study, the children displayed robust health. There were no incidents of constipation, and vomiting and diarrhea were rare, occurring only in cases of infection. Colds were mild and short-lived, and the only notable epidemic was acute glandular fever, which all the children contracted simultaneously. Even during illness, the children continued to choose their foods from the regular list, further supporting the idea that their bodies intuitively knew what was needed for recovery.
Sensory Experience and Learning: The development of food preferences was observed to be based on sensory experiences. Initially, children experimented with all available foods, often chewing on non-food items like the edge of the tray or a piece of paper. Over time, they developed distinct preferences based on taste, smell, and the feeling of well-being that followed eating, demonstrating a trial-and-error learning process inherent in intuitive eating.
Principles of Intuitive Eating
Intuitive eating was created by two registered dietitians, Evelyn Tribole and Elyse Resch, and first published in a book of the same name in 1995. As noted by the creators, intuitive eating is a “self-care eating framework rooted in science and supported by clinical experience.” It’s based on ten principles, quoted below:
Reject the Diet Mentality: Let go of diet culture and the idea that you need to follow strict rules to eat healthily.
Honour Your Hunger: Eat when you’re hungry, and don't wait until you’re ravenous.
Make Peace with Food: Allow yourself to eat any food without guilt.
Challenge the Food Police: Dispel negative thoughts about food and eating.
Respect Your Fullness: Listen to your body’s signals that you’ve had enough.
Discover the Satisfaction Factor: Enjoy eating and appreciate the sensory pleasure of food.
Honour Your Feelings Without Using Food: Find alternative ways to cope with emotions.
Respect Your Body: Accept your genetic blueprint and body shape.
Exercise for Fun: Engage in physical activities you enjoy, rather than focusing solely on calorie burning.
Honour Your Health: Choose foods that make you feel good and provide nutrition.
Intuitive Eating as a Diet
While intuitive eating is not a diet in the traditional sense, it serves as a comprehensive guide to healthy eating. Here’s how intuitive eating can function as an effective diet:
Sustainable Weight Management
Unlike restrictive diets that often lead to yo-yo dieting, intuitive eating promotes long-term, sustainable weight management. By listening to your body and eating in response to hunger and fullness cues, you naturally regulate your weight without the need for calorie counting or food restrictions.
Improved Mental Health
Intuitive eating helps reduce the stress and anxiety associated with dieting. By removing food-related guilt and embracing a more relaxed approach to eating, individuals experience greater mental well-being and a healthier relationship with food.
Nutritional Balance
As demonstrated by the Davis Study, intuitive eating naturally leads to a balanced diet. When given the freedom to choose, individuals often gravitate towards a variety of foods that provide essential nutrients. This balance is achieved without the need for strict meal plans or nutritional guidelines.
Practical Tips for Practicing Intuitive Eating
Mindful Eating: Pay attention to the taste, texture, and aroma of your food. Eat slowly and savor each bite.
Hunger and Fullness Cues: Keep a hunger and fullness journal to track how you feel before, during, and after eating. This helps you become more attuned to your body’s signals.
Diverse Diet: Incorporate a wide range of foods into your meals. This not only ensures nutritional adequacy but also keeps eating enjoyable.
Self-Compassion: Be kind to yourself. Understand that it’s normal to eat for reasons other than hunger occasionally.
Positive Environment: Surround yourself with supportive people who respect your approach to eating.
Intuitive eating, grounded in the findings of the Davis Study, offers a powerful alternative to traditional diets. By trusting your body and honoring its signals, you can achieve optimal health and well-being. Embrace intuitive eating as a diet that nourishes not only your body but also your mind and spirit.
FAQs
Q: Can intuitive eating help with weight loss? A: Intuitive eating is not primarily focused on weight loss, but many people find that their weight naturally stabilises over time.
Q: Is intuitive eating suitable for everyone? A: Yes, intuitive eating can be adapted to suit any individual, regardless of age, gender, or health status.
Q: How do I start intuitive eating? A: Begin by rejecting the diet mentality and slowly incorporate the principles of intuitive eating into your daily routine. It’s a gradual process of learning to trust your body.
Q: Can I practice intuitive eating if I have dietary restrictions? A: Absolutely. Intuitive eating can be tailored to accommodate any dietary restrictions while still honoring your body’s needs.
1. Davis CM. Results of the self-selection of diets by young children. Can Med Assoc J 1939;41:257-61. Available: www.pubmedcentral.nih.gov/picrender.fcgi?artid=537465&blobtype=pdf (accessed 2006 Sept 27). [PMC free article] [PubMed]
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