In ED treatment, they teach the 10 principles of “Intuitive Eating” by Elyse Resch and Evelyn Tribole. If you’re interested in reading what they are, I will link the book in the Resources page. While I think there is value in rejecting the diet mentality, eating psychologically satisfying foods, shifting away from labeling foods as good vs bad, etc. I’ve struggled to apply Intuitive Eating in my recovery journey. One reason is it feels like the gold standard for how to eat “normally” or “perfectly.” Ultimately, everyone has disordered eating habits to some degree due to the societal influences listed above. There is no “perfect” way to eat. Rather, it’s about finding what works best for your body and lifestyle.
Eating Disorder recovery coach Brianna Campos also brings to light the harmfulness of telling someone in recovery that while they are becoming intuitive eaters, their weight may or may not change. She is transparent with her clients that likely becoming an intuitive eater will mean weight gain and holds space for them to grieve their pre-recovery bodies. On her podcast interview with Dylan Murphy from Free Method Nutrition, Dylan authentically shares that she’s found herself using a catch-all slogan “let’s put weight on the back burner” and recognizes how that can be dismissive. If you’re anything like me, weight gain is at the forefront and the largest barrier to recovering. I respect professionals who emphasize that recovering may involve changes to your weight and hold space how for how much more challenging that is in a fat-phobic society.
My dietician puts it this way: for some, that means packing all of your calories into two meals a day because that’s when you have time to eat. For others who may not be comfortable reaching that level of fullness, they may eat six smaller meals every 2-3 hours throughout the day. It’s the same genetic variability discussed in starvation adaptation. This is why I view recovery on a continuum. It should ebb and flow, just like your level of activity, rest, productivity, etc. varies on any given day. It is when we get into a black and white or all or nothing mentality that we become too rigid and disordered patterns may begin to develop.
However, it’s important to note that initially, structure is necessary in recovery until you regain your true hunger and fullness cues. I remember being frustrated with my dietician because the meal plan I was prescribed in treatment contained three meals and three snacks per day. “But I don’t ever see myself eating three snacks in one day!” I told her. Her response was that we practice so we are okay with it when/if we do need that much food. There are days now when I’m on the go or traveling and I don’t have time to sit down and eat one full, balanced meal. I am thankful that I’m used to eating at the frequency that I did in treatment because it is easier for my mind to accept grazing throughout the day.