Updated: Mar 20, 2021
For me, intuitive eating sounds like intuitive budget planning. It’s cool if everything is ok. It is even better if there is more money than it is possible to spend. But for most people intuitive eating is like planning a budget with 20K earnings and 25K spendings - the intuition isn’t helpful to transform mouse into a horse.
Girls with 700 kcal meal plan can use the most intuitive approach ever, but the number of nutrients will be too small, which means that it won’t be enough for comfortable living.
There are 3 whales of the meal planning:
Food quality. It is widely known that high-quality steak is better that KFC-chicken and several jamón slices are healthier than sausages.
Calories. Calorie deficit = weight loss. Not only fat, but you will also lose muscle mass. NEAT loss. Slowing down of hormonal activity. Loss of libido.
Fat\carbohydrate intake. Calorie deficit = Fat\carbohydrate intake deficit. This will cause a lack of macronutrients. Fat-carbohydrate rate is not so critical, but it is crucial to maintain the protein at least at 1.5g per kg.
Utterly, we have the equation with 3 variables: food quality, calories and amount of protein. Is it possible to solve this problem intuitively? For me, not. Assume that the food quality can be estimated intuitively. But the amount - no, especially due to the comments like “ these portions are too big for me”. Protein level can’t be maintained intuitively at all - statistics of my clients says that 98% of them struggled from chronic protein lack.
Intuitive eating is good only for 2 situations - fats weight loss (5kg per 2 months, etc.) or rapid mass growth (excess calories, enough protein).
But maintain the existing muscle mass or super-slow weight loss - intuitively is near to impossible.