You want to change your diet? Nutritionist Thomas Frankenbach (41) explains how to do this with somatic intelligence .
Photo: iStock
Our body has a special ability that experts call somatic intelligence . With the help of this ability it is possible to change the diet healthy and effective .
By an example explained: After work, you have risen up and went jogging another lap. Instead of the planned salad, you then crave bread or pasta - your body needs carbohydrates. Expert Thomas Frankenbach explains what's behind it, how to start changing the diet and how to learn to listen more to your inner voice.
bella: Mr. Frankenbach, what is meant by somatic intelligence?
Thomas Frankenbach: What is meant by our body's ability to recognize what is good for him, what he needs and when it is enough, based on signals such as pleasure, dislike and salubriousness.
That sounds very useful in theory, but what about in practice? For example, all the cookies now at Christmas - we do not need them, right?
Right. Today, the question of what and how much we eat depends on much more complex influences than just a few years ago. We live in a time of extreme overstimulation. There are always new nutritional and dietary trends, currently, for example, the hype about vegan diet. We are constantly busy with mobile phones, surfing the internet, watching TV. In addition, the increasing demands of society - all this means that you are more outward-looking and hardly perceive your own signals.
And what does that mean in terms of our eating habits?
An example: For our cozy TV evening, the chip bag, the favorite chocolate and a bowl of wine gum are ready. As soon as it gets exciting, you eat like in a trance, not even perceive the different flavors and consistencies. In the end, we wonder how little of the sweets is left over, and go to bed with a restless grumble and discomfort.
But why do you notice that only when it's too late?
Our body has a kind of protective buffer. He manages to handle larger sins for a while. But in the long run, the body reacts - it can lead to serious problems, such as: As diabetes type 2, come.
Can I learn to handle my body more sensitively?
Yes, by nature every person has somatic intelligence - but not all of them use it equally well. You can also tell by the fact that children mostly eat intuitively when they are hungry and stop when they are full. Just like physical performance, somatic intelligence can be trained quickly.
And how does it work?
Mindfulness plays an important role. These can be improved by self-perception exercises. Added to this is self-awareness. Any kind of sport helps to focus more on one's own body and to feel better. Instead of paying attention to the nutritional quality of the food, one should rather listen to what foods get one like.
What do I do now specifically to become somatically smarter?
Pay close attention to how it gets you at the next meal. Take the taste just right. Which movements occur in the gastrointestinal tract? Does it come to restless rumbling, flatulence, or is it a pleasant feeling of satiety? What is the skin picture? An increased tendency to blemishes or heavy oiling may indicate incompatibilities, over- or under-supplies. Just like affected enamel or a strange taste in the mouth.
Many women struggle with binge eating. How do I handle this?
Unfortunately, the bad conscience that most develop is very counterproductive. It makes you tight and blocked. The fear of the next attack and the worry of getting fat make you and your real health much less aware of yourself. Instead, you should not condemn yourself, but purposefully feel into yourself. After a chocolate bar the gut feeling directly tells you that was not good. So you do not learn about the head, but about the body. In order to deliberately prevent binges, relaxation methods, yoga or autogenic training help.
What do you think of diets, Mr. Frankenbach?
In principle, such cost concepts can be judged neither good nor bad. The fact is that they have to fit in with humans, and that's often not the case. For example, there are people who simply can not tolerate wholemeal bread. A diet in which whole-grain products are propagated is very unfavorable in this case. You can not create templates in terms of food. Not the developers of the diet know what is good, but only their own body.
Do you automatically lose weight when listening to yourself?
In my many years of work on the subject, I have repeatedly stated: yes. Of course, there are metabolic diseases and the like that lead to obesity. But with a healthy person who has grown fat by eating too much calorific food alone, learning somatic intelligence naturally results in the ideal weight settling down.
Suggestions for a simple change of diet
The following six aspects play a significant role in eating behavior. Take a few minutes to clarify your habits and think about how you can change your diet .
attentiveness
Mindfulness helps to better understand the signals and functioning of the body. If we For example, while eating a huge portion of French fries, our body does not literally say "stop, " but it does respond in its own way to feelings of fullness and discomfort. The better we develop a feeling for it, the clearer the message becomes.
self-confidence
Self-confidence describes the ability to reflect, to be sincere and honest with oneself. Self-esteem is therefore the central prerequisite to enjoy thoughtfully, to decide and to do something good for your body.
responsibility
In terms of nutrition, self-responsibility means that you decide for yourself what is good for you, and not for what other people pretend to you.
Come in balance
Weight issues often have nothing to do with calories, but are related to moods and feelings. Inner balance increases the likelihood of being more attentive and self-confident while eating.
Do not value
Try to judge what you have eaten less about how healthy or unhealthy it was supposed to be, but pay attention to what is good for you.
dedication
Eat while watching TV or typing on the phone - multitasking increases the outdoor stimulus density, and we focus too much on the outside world. The risk of not recognizing the inner voice increases. Consciously indulge in the food by saying, "When I eat, I only eat." Then it will also be easier for you to change your diet .
Three questions you should ask when changing your diet before, during and after your meal
- What am I in the mood for? Does my body need something sweet or salty?
- How do I like it? Does the food really satisfy me?
- How can I get it? How do the stomach, mood and skin react?
