The “eating intuitively” experiment: what came of it? Creation of a nutrient medium. “In any unclear situation, you need to return to base”

Current page: 14 (book has 27 pages total) [available reading passage: 15 pages]

Chapter 14
Principle 1: Giving up control

Hunger is not an aunt, but a friend, comrade and brother

Eat when you're hungry

Starting from birth, modern man constantly receives both the experience of “enduring hunger,” that is, “not eating when hungry,” and “eating when not hungry.” When a newborn is fed by the hour, he receives food, including those moments when he does not want to eat, and learns to ignore hunger signals from the body. Conversely, a baby who is hungry at the wrong time is calmed with a pacifier. Growing up, a child often experiences the experience of “food violence”, when loving loved ones force him to eat when he is not hungry, and again he has to ignore the signals of his own body.

Subsequently, the experience of diets forces us to learn to tolerate and not notice even very strong hunger.

Dieting behavior is triggered by a passionate desire to be thin. Thinness is associated with beauty, success with the opposite sex, career achievements, health - therefore, achieving thinness unconsciously means automatically achieving all these wonderful states. A “vicious circle of dieting” is launched, described by psychologists Forreith and Goodrick in the book “Life without Diets”: the desire to be thin becomes a trigger for going on a diet, the diet gives rise to deprivation and a passionate desire for forbidden food. As a result, control over behavior gradually decreases. At one point, control over behavior is completely lost - the person “breaks down” and overeats, eating much more than what he would have eaten if there were no food restrictions. Such episodes are repeated, stimulating the return of lost weight. Gaining weight again leads to the desire to lose weight, and the circle closes.

A lot of our behavior is driven by the diet mindset, which is why it's so important to get rid of it in the first place. The damage that following diets causes to the body and psyche is difficult to overestimate. Among other things, these are:

Increasing intensity of compulsive overeating – you overeat more often and more;

Metabolism slows down – you stop losing what you’ve gained as easily as before, and any calorie you eat instantly “settles” on your stomach and thighs;

Increasing painful fixation on food - most During the day you think about food, plan what you will eat, think about what you can and yearn for what you cannot;

An increasing feeling of deprivation (deprivation of something) - you often feel unhappy, because those around you can eat whatever they want with impunity, but you cannot;

Increasing sense of failure - every time the diet stops working, you blame yourself;

Decreased sense of your ability to regulate your own behavior - when a diet fails, you experience a feeling of complete lack of control over your life and body and fall into despair.

One of the main “gains” that the experience of dieting creates is chronic feelings of guilt associated with food. Research shows that up to 45% of people feel guilty when eating something they enjoy.

The psychological pressure of the message “you need to eat healthy food, otherwise you will soon die” constantly conflicts with advertising of what is considered tasty and forbidden - chocolate, ice cream, sweets, fast food. According to the metaphor of Tribole and Resch, as a result, a kind of “food police” is formed in our minds, qualifying us as “bad” if we ate a cake today, or “good” if we managed to sit on a green salad all day. Thus, food, originally intended to serve as an energy fuel that provides the level of activity necessary for survival, becomes a kind of moral standard by which we begin to evaluate ourselves and others. This is how food begins to completely control human behavior.

As strange as it may sound, in order to master intuitive eating, you need to reach a certain level of desperation in trying to lose weight. Practice shows that as long as a person lives in the false hope that a new diet will finally give a stable result, and losing weight is the main goal of his efforts to improve nutrition, the result will be the same vicious circle of diet described above.

Therefore, at the First stage of mastering intuitive nutrition, most people feel like complete “losers” - any dietary attempt ends in failure, the kilograms not only return, but also bring friends with them. A typical picture of this condition: your day begins with weighing, and sometimes ends with it. Your mood depends greatly on what the scale shows. You do not feel internal signals of hunger and satiety. The offer to “choose and eat what you want” causes you confusion and anxiety - you eat not what you want, but what you “should”. The topic of food evokes a lot of negative emotions in you, among which guilt, fear and irritation predominate.

You don’t like how you look in the mirror, you suffer from low self-esteem and consider yourself a weak-willed, spineless person, unable to control yourself. You often overeat out of desperation and sadness, and it is possible that you have signs of eating disorders, such as compulsive overeating, when large amounts of food are consumed in short periods of time. This is accompanied by a feeling of complete loss of control and emotional “numbness.”

Today we will challenge dietary thinking and rigid food scripts from the past by creating our own, personal, personal “Food Manifesto” (see Exercise 3 of the Experimentarium) - a set of not rules, but a person’s right to eat the food he likes, when he wants it. But first, let's talk about hunger.

The main, most fundamental rule of intuitive eating: you can always eat, you can eat everywhere. The only thing that determines the need to start eating is the feeling of hunger that we experience.

The time of day, life schedule, “I need to eat because I’ll get hungry later,” “I’ll eat for company,” and other considerations cannot determine the need to eat.

Often completely unrelated sensations are mistaken for hunger - “hunger in the mouth” or “hunger in the head.”

Hunger as a physiological “event” of the body is regulated by the hypothalamus, a tiny part of the brain located deep in the brain, and is localized mainly in the stomach. This means that “hungry in the head”, “bored in the mouth” and “grandmother will be offended if I don’t eat this cutlet” are by no means physiological events and have nothing to do with hunger. Now, while reading these lines, put your hand on the place where you feel hungry. Where did your hand go?

The stomach is located just above the abdominal area, literally half a palm above the abdomen. If the hand is there, everything is fine. And it happens that the hand points to the area above the stomach, closer to the chest, discomfort in which is regarded as hunger. This is not hunger, but anxiety, a feeling that people with eating disorders most often interpret as hunger.

The next step is to take inventory of the bodily sensations associated with hunger. Take a piece of paper, sit down and describe what signs of hunger you can experience. Remember to just cross out the ones that never happen to you. For example:

✓ Stomach growls

✓ Feeling of emptiness in the stomach

✓ Sucking feeling in the stomach

✓ Weakness

✓ Dizziness, headache

✓ Irritability

✓ Trembling in the limbs

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Please note that absolutely all the signs of hunger that you wrote down are bodily sensations, or sensations, to put it bluntly. Please also note that if you only write down trembling, headache or weakness, then these are signs of extremely intense hunger, and this means that you do not recognize its milder forms and listen to the body only when hunger becomes extremely intense. How to deal with this? How to capture more subtle sensations? Listen to your body over the course of a day or two and try to catch when your stomach feels empty or begins to growl - these are more or less accurate signs that you are hungry. At the same time, on an emotional level, and this is important to note, anything can happen to you. We are hungry no matter what happens in our mental life. Any change in the feeling of hunger in response to events in mental life (not only gluttony, but also anorexia, the inability to eat in response to stress) may be signs of a breakdown in this system.

Experimentarium 2

1. My food rules

Right now, do you follow any rules in your diet? Are you afraid of breaking them, do you feel guilty if you break them? Let's try to make a list of these rules.

1. Time. Do you have any rules related to meal times - don’t eat after 6, 8, 10 o’clock, don’t eat at night, be sure to eat breakfast, eat every 3 hours? Write down which ones.

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2. Combination of products. Do you have any rules related to the combination of certain foods - do not eat proteins with carbohydrates, do not eat bread with meat, do not eat porridge with sugar? Mark them, if any, on the list.

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3. Fat. Do you have any rules regarding fat content in food? You won’t drink coffee with cream, but will order skim milk, do you buy low-fat cottage cheese and low-fat cheese?

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4. Sugar. Do you limit yourself in sweets and confectionery?

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5. Prohibited products. Do you have any foods that you try to avoid at all costs?

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6. Snacks. Do you avoid satisfying your hunger with small snacks between meals?

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7. Meal place. Do you have rules that say food can't be eaten everywhere? In what places can you never allow yourself to eat, even if you are very hungry - on the street, on public transport?

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8. Healthy eating. Do you try to eat “healthy” or “healthy” and what does that mean to you?

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9. Nutritional value and quantity. Do you evaluate the nutritional value (calorie content) of what you eat, do you measure what you eat in other ways (in grams, in glasses, in pieces, in portions, in fists)?

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10. Do you have rules about drinks? Drink a certain amount of water per day, avoid drinking sugary carbonated drinks?

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2. Exercise “Festive feast”

Think back to your childhood and imagine a typical holiday meal in the house where you grew up. Who cooks the holiday food? How are you involved in this? What's on the table? Who sits where at the festive table and where do you sit?

How does holiday food in your childhood home differ from everyday food? Is it permissible to eat more or different foods on holidays than on regular days?

Based on these memories, do you remember if there were certain, pre-established food scripts in your family?

For example, “we all eat together at the table when dad comes home from work.” Or - “you must have soup for lunch.” Or - “you can eat sweets only after the main course has been eaten.” Maybe it was necessary to finish everything that was put on the plate, or was the amount of sweets and delicacies given out strictly limited?

Did any of your family members watch their diet, limiting themselves to certain foods? Have you been restricted in certain foods?

How have these eating scenarios impacted your current eating behavior?

Think about which of these rules, consciously or unconsciously, do you continue to follow in your daily practice? Write down your own thoughts on this matter.

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3. Exercise “My food manifesto”

Take a piece of A4 paper and large write on it “MY FOOD MANIFESTO” or “MY FOOD BILL OF RIGHTS” - whichever you prefer. Carefully review all the rules, expectations, and scenarios from the previous two exercises. Formulate counter-statements and write them down in your manifesto. The first statement is common to all of us:

1) I have the right to eat.

Then there can be both more general rules (“I have the right to eat as much as I want”) - if you constantly limit yourself in food and count calories, as well as specific ones (“I have the right to eat dessert BEFORE the main course” ) – if your loved ones in your childhood considered it a terrible crime to eat dessert first.

Regularly try out certain points in your manifesto in practice. For example, when going to a restaurant, order dessert first, and then, if there is room, the main course, or try to eat something on the street if your family rules forbade you to eat on the go.

Keep your manifesto visible and review it often to remind yourself of the new food rights you have.

4. Food diary “in a new way”

Almost every weight loss system suggests keeping a scrupulous food diary to record everything you eat. Keeping a food diary for a long time is difficult because it is boring. Therefore, we will keep a food diary for a short time and in a new way. We need it for one purpose: to understand exactly what patterns of disordered eating behavior I personally have?

To conduct it, you will need a phone equipped with a camera. For at least 5–10 days (or longer, as long as the gunpowder lasts), photograph any food that comes into your mouth during the day. Note the date, time, circumstances under which you ate it (“visiting your mother”, “coffee with a friend”, “in the cafeteria at work”, “drank beer with the guys on Saturday”), whether you were hungry or not, and your current emotional state (“tired”, “irritated”, “calm”, “frustrated”). It is convenient, for example, to create a private account on Instagram and post photos with comments there.

After the period of keeping a diary has expired, analyze what happened in order to highlight the so-called “weak points” - those moments when you were not hungry, but decided to eat. Were you bored, scared, lonely? Were you upset, angry, dejected? This exercise will allow you to summarize the preparatory work for mastering intuitive eating: you will get an overview of the situations in which you eat, although you do not want to eat. Next we will work on setting up internal signals of hunger and satiety, regulating emotions that you are used to coping with with food.

Chapter 15
Principle 2: You have the right... to eat

Hunger scale

In our mental life, much is interconnected. Some things inevitably lead to others, and nothing can be done about it. Overeating will sooner or later affect your figure. The habit of drinking alcohol to relax leads to addiction. Parting necessarily entails sadness, even if we part with bad person who turned our life into a nightmare, parting will cause sadness.

Modern dietary and weight loss methods, one way or another, come down to a combination of self-restraint, self-torture and self-deception. These are the three main components of any popular nutrition system known to me to this day. Operating with the logic of “No pain - no gain”, or, in the Russian negativistic interpretation, “No legs - no cartoons”, diet gurus announce lists of allowed, not recommended and prohibited products under the risk of death penalty, plunging those who decide to change their lifestyle into the abyss of physical suffering on the treadmill and under the weights, and as a reward, they allow, for example, one day a week or for one week after five, spent perfectly, to eat to their heart's content so that the body does not switch to the mode of saving every calorie. And then - back into the yoke. All these methods do not help restore contact with the body; rather, they help increase the distance. The body in our dietologized food culture is a slave, an enemy, something subject to the most severe control and torture, otherwise it will rise up and declare its desires. With libido, another need of the body, this, in general, no longer happens - satisfying a sexual need in passing, so to speak, having a sexual snack in a cafe that you passed by, or ordering yourself an extensive lunch from many sexual dishes is not at all considered shameful. Just some 100-150 years ago everything was exactly the opposite...

In our culture, there are very few situations where you are allowed to listen to your body, and they are all exclusive. For example, someone recovering from an illness is allowed to eat whatever he asks for. A pregnant woman gets the right to any food fads, including eating completely unrelated substances. The situation with pregnancy and nutrition in general is extremely interesting, because if a pregnant woman does not worry, listens to the desires of the body and exists in an atmosphere of warmth and support, she eats more than usual, but does not gain catastrophically. An anxious, unhappy pregnant woman with an already upset eating pattern will use pregnancy as an excuse to legalize emotional eating and end the pregnancy with a large and unnecessary advantage. A pregnant woman who feels incompetent, trying not to listen to herself, but to read smart books, consult doctors and strictly follow their advice in order to “be good”, will begin to cram healthy foods into herself, “break down” on unhealthy ones, because it’s hard, and also will gain too much.

The wisdom of our body is so great that it affects not only ourselves, but also the environment around us. For example, goldfish - the simplest creatures bred artificially - release special hormones into the water that suppress growth - so as not to outgrow the volume of water in which they exist. It doesn’t occur to goldfish to limit themselves in food and to post a list of allowed foods on the wall - only us humans think of this.

One of the biggest fears about learning intuitive eating is usually this: If I start eating whatever I want, whenever I want, then I will stop walking through the door. This fear has no basis. Without knowing you personally, your metabolism and health characteristics, I would venture to say that you will still walk through the door even if you allow yourself to eat whatever you want.

But that's not all. One of our primary tasks is to start eating not “anytime”, “when it comes to mind”, but for the most natural physiological reason - because we are hungry.

But learning to recognize when I'm hungry, which means when I can start eating, is something many people have to do all over again. This is what we will do now. To do this, we will use this scale.

Hunger scale

Rice . Hunger scale

What sensations might correspond to the points on this scale?

✓ Overeat– a feeling of painful bloating, nausea, difficulty moving, it seems that you will never want to eat again in your life.

✓ Fully fed up– you have to unfasten the top button on the belt or loosen the belt, feeling heavy, tired, drowsy.

✓ Full- you feel food in your stomach, you feel full, perhaps even a little discomfort - although there is still room in the stomach. You feel full, although your brain whispers: “We can eat another piece of that pie or a slice of that divine ham.”

✓ Slightly full– you begin to experience satisfaction, the first signs of satiety. If you stop now, you will not feel satiety or any discomfort associated with it, and you will get hungry again in the near future.

✓ Neither hungry nor full– neutral state, balance, balance of energy in the body. You do not feel food in your stomach, you do not feel the urge to eat. You don't think about food at all.

✓ Slightly hungry- you experience the first signs of hunger - a slight sensation of sucking in the stomach, a slight, easily tolerable discomfort that is easy not to notice and continue with what you are doing.

✓ Hungry– you are experiencing tangible signs of hunger – your stomach is rumbling, the sucking sensation has intensified. You understand that you are hungry and that you will have to eat soon. You notice a decrease in concentration, coordination, become less patient, and your mood decreases.

✓ Very hungry– you are irritable, feel strong hunger pangs. Your hands are shaking, fatigue is growing, at this moment you are ready to eat anything.

✓ I'm dying of hunger– dizziness, extreme fatigue, consciousness may become blurred.

Copy or print out this scale for yourself on a small piece of paper that you can carry with you. For 3-4 days in a row, take it out as often as possible and determine the intensity of your hunger now.

Eating at the “red points” of satiety (“overly full”, “overstuffed”) means you are guaranteed to eat after being full and get from eating, instead of pleasure, bad health and a feeling of guilt. We usually eat at the “red points” of satiety if we experience so-called “emotional hunger” rather than physiological hunger. It’s just as dangerous to eat at red points of hunger—those states when you’re already extremely hungry. Having reached physiological exhaustion, the body turns on the “alarm siren”: “Attention! Attention! There was no food for too long! We eat everything, as quickly as possible, as much as possible!” The result of eating at the red points of hunger is almost always overeating, and this is significant - the brain “does not allow” the body to stop at the point of saturation, but forces it to continue to eat “in reserve.”

The orange points on our scale – “Fed” and “Hungry” – are alarming states, but not necessarily fraught with overeating. If you are hungry until the “orange point”, and still decide to put off eating for at least a few minutes in order to finish one very important thing here... you will overeat again. If you decide to continue eating despite your “Fed” state, you will also overeat. The “orange points” on the scale indicate states in which we need to stop and change behavior.

Yellow dot - “Neither hungry nor full” - is a state of balance, homeostasis, as biologists would say - that is, a balanced state of the whole biological system. It means that the body has enough energy, enough nutrition. Compulsive eaters often become frightened by not feeling a distinct sense of fullness or pressure of food in the stomach, and mistake this state for hunger - because they are afraid of feeling hungry. However, the body in this state does not need food, it has enough of it, enough energy - your body is ready not to look for food, chew and digest, but to create, invent, play, work, fall in love...

Green points are the nicest. These are the moments when we can start eating, or we can continue if we are already eating. By learning to start eating at green points - when you feel the first signs of hunger - you will learn to eat without overeating. As you understand, for success it is necessary to learn to recognize the early signs of hunger and to capture the still incomprehensible, poorly recognized states of “half-fullness.”

This is important: there are no objective criteria for the “Half-Fed” state. It can be described as “I’m not particularly hungry anymore, but I can continue to eat for a long time.” This is an individual state; only you can determine whether you have achieved it or not yet, based on the internal sensations that we discussed above.

I know that many obesity treatment programs and books dedicated to overcoming overeating offer similar scales in numerical equivalent, from 1 to 10, and advise “only eat if your hunger is at level 8 or above,” for example. This strategy is categorically not suitable for compulsive eaters and bingers, because, as we have already established earlier, most of these people are extremely inclined to try to satisfy the needs of other people. Having a self-esteem dependent on the opinions of others, a compulsive eater will try to “be good” and eat only if the feeling of hunger has an intensity of 3 or 4, or, conversely, suffer from a feeling of guilt, since he “ate to level 10.” Any attempts to put bodily sensations into numbers lead to what we are trying to get rid of - they increase the distance between consciousness and body. That is why our Hunger Scale has not 10, but 9 elements.

How can I tell whether I’m experiencing emotional hunger or physical hunger—in other words, “hunger in the head” (or “in the mouth,” for example) or “hunger in the stomach”?

This is not exactly easy to do right away - but you will quickly learn to distinguish between them with a little practice. Physiological hunger develops gradually, and if you refuse to satisfy it for some reason, on an unconscious level you know for sure that you are hungry. Emotional hunger comes suddenly, like a thief snatching your bag from your hands in the supermarket - momentary confusion, a little noise, and then you find yourself surrounded by a small crowd, on the floor at your feet - an old lipstick, some receipts, but no bag, and you look at your empty hands in confusion... Bodily hunger gives us a choice - by dictating quite clearly what temperature or flavor dish you need to eat now (we'll talk about this later), bodily hunger gives us a sufficient choice of options. Emotional hunger categorically demands a certain product - most often this is the food that has the status of “comforting” for you - a certain type of chocolate, ice cream, chips. And finally, physiological hunger subsides, saturated with the food offered to it, with a feeling of satisfaction and calm, emotional hunger may seem completely unsatisfied - no matter how much you eat, you continue to want something more, and as a result you experience not satisfaction, but a feeling of guilt - Why did I eat so much at night! Why did I overeat chocolate again!

Once you begin these observations, you may notice several typical phenomena.

First, often compulsive eaters only recognize hunger when they are actually nearly dying from it. If you wait until this moment, then a physiological state occurs when the body so desperately needs food that it becomes completely irrelevant what kind and how much - any, the more, the better. In this state, no matter how hard you try, you will not be able to determine what exactly you need right now in order to get enough, as the children did in Clara Davis’s experiment. This condition carries a huge risk of overeating, and this is what most often happens to those who like to go on a strict diet.

Therefore, assumptions about the ancient origin of the name remain speculative. The first known documentary use of the name is a poetic work by A. Kh. Vostokov, written in and published in.

In the modern Superanskaya “Dictionary of Russian Personal Names” (prepared under the auspices) there are no notes about the Old Russian or Slavic origin of the name. On the contrary, the name is assigned to the group of new calendar names; two variants of the etymology of the name are also given: from the word “light” or from church name (of Greek origin, derived from φῶς , φωτός - “light”) through the latter.

Literary name

Zhukovsky's ballad "Svetlana"

In the same 1808, Zhukovsky began working on a new ballad, but at the same time again turned to the burgher’s “Lenora” as a starting point. The German ballad (written in) at the turn of the century became an example of a romantic poetic work in Europe, often translated and quoted; echoes of “Lenora” are found in many works of the era. The ballad is based on a mystical plot about the abduction of a bride by a dead groom.

However, this time Zhukovsky moved even further away from the prototype than in “Lyudmila”; in fact, in the ballad “Svetlana” only the main plot outline remained, and the reworking radically changed its meaning. The decisive differences were the plot, place and time of action, as well as the ending of the ballad: if in “Lenora” the death of the heroine is a foregone conclusion, and in “Lyudmila” it is so directly described, then in “Svetlana” all the vicissitudes with coffins and dead people turn into a bad dream. Finally, choosing the place and time of action - girl's room, the night before, when, according to tradition in Rus', it took place. Addressing the theme of Christmas fortune-telling became perhaps Zhukovsky’s most valuable literary discovery, which determined the entire structure of the ballad and ultimately made it truly Russian.

Name Svetlana Zhukovsky did not immediately appear in the sketches of a new ballad. The poet went through the options: first the name appeared , but Zhukovsky refused it, since it was well known to readers and had deep connotations that could distort the author’s intention, giving the work unnecessary historical associations. Then Zhukovsky turned to an artificial name Svetlana, borrowing it from Vostokov’s work. There was nothing unusual in the use of artificial names: this technique was used quite often in literature at the turn of the 18th-19th centuries. For example, at that time there were pseudo-Russian names in literary use (such as Lovely, Priyata, Hello); some of them passed from the works of one author to another. Their peculiarity was their easily readable, purely positive semantics ( Priyata- “pleasant” Hello- “friendly”) Zhukovsky himself, who worked in parallel with “Svetlana” on the poem “Vladimir,” used names of the same type for its female characters: Milolika, Miloslava, Dobrada. Borrowing a name Svetlana Zhukovsky was not accidental, it was an essential choice; Thus, the associatively close and semantically related concepts of “light”, “bright” (← “Svetlana”) and “holiness” (← “Christmastide”) were combined in the poetic text and complemented each other.

The ballad received the widest recognition immediately after its publication in. decades later he noted: ““Svetlana,” Zhukovsky’s original ballad, was recognized as his masterpiece, so that critics and wordsmiths of the time called Zhukovsky the singer of Svetlana.” Lines from the ballad have been written countless times, and reminiscences are found in many literary works subsequent years. “” did not escape this fate (the author, for example, drew parallels in the character of Tatyana, the main character of the novel, and Svetlana Zhukovsky). The ballad was included in the “Training Book on Russian Literature,” compiled by, and has since firmly established itself as a mandatory text for studying the text.

The success of the ballad was due to both the romanticized nationality, national flavor, manifested through the theme of Christmas fortune-telling, and in the organic image of the main character. Svetlana in the ballad is an almost inactive character, she is passive and tremulously fearful, but at the same time sweet and charming. She only experiences what is happening to her and is incapable of decisive action, but captivates the reader with her timidity and humility. Her passivity is set off by the author's active attitude towards the heroine - Zhukovsky does not hide the fact that he loves Svetlana, expressing warm sympathy and heartfelt sympathy for her; and these feelings are easily conveyed to the reader.

The ballad “Svetlana” was released with a dedication to (née Protasova), Zhukovsky’s niece and goddaughter, for whom the poet was also a teacher during the period of work on the ballad. Vasily Zhukovsky presented his work to his niece as a wedding gift. Alexandra Voeykova became the first real bearer of the name Svetlana, although unofficially and only among close friends. Alexandra Andreevna was the hostess in the years; Poems and others were dedicated to her. Svetlana Vasily Zhukovsky himself was nicknamed among his comrades (he generally adopted nicknames borrowed from Zhukovsky’s ballads); this humorous nickname stuck firmly with the poet.

“Once on Epiphany evening...”

Karl Bryullov. "Fortune Svetlana." Nizhny Novgorod Art Museum

In the early 1820s, the ballad crossed the boundaries of literature itself: the earliest attempts to transfer the ballad to theatrical stage. The first of them written on the plot of “Svetlana” appeared; its author was Italian by birth, who worked a lot and fruitfully in the field of Russian musical theater. The premiere took place new opera"Svetlana", this time compositions. The first musical works based on the words of a ballad - three songs - belong to the years; wrote on the text of “Svetlana”. Editions of the ballad were often accompanied by illustrations, on which many graphic artists worked; and in created a portrait of fortune-telling Svetlana, which over time became the most famous iconographic embodiment of the image. Bryullov’s painting became not just an illustration to Zhukovsky’s text, but its expression. The successful plot of the picture (a girl fortune-telling in front of a mirror) was replicated in numerous Russian Christmas numbers. periodicals in the second half .

It is significant that in the second half of the 19th century, the text of the ballad began to penetrate from the nobility into the depths of folk culture. Fragments of “Svetlana” were included in the text of the folklore drama “”; V mid-19th century, the first editions of the ballad and its adaptations appeared. Finally, from the second half of the 19th century, fragments of the ballad, often with distortions, were published in various publicly available songbooks; At the same time, the publications did not indicate authorship - the text gained anonymity and was perceived as truly popular. Most often, the first two stanzas of the ballad were performed as popular ones:

At the same time, the growing universal recognition of “Svetlana” gave rise to a series of people following it, as often happens with any somewhat widely known work. By the end of the 19th century, the first verse of the ballad (“Once in Epiphany evening..."), according to E. Dushechkina, "has become a convenient, and, most importantly, win-win, thanks to its wide popularity, the beginning of satirical and humorous texts." Many well-known ones did not escape a similar fate (cf. "", "...", "", “I go out alone on the road...”, the lines “I love a thunderstorm in early May...” or “I came to you with greetings...”).

Thus, having penetrated all layers of Russian society to the turn of the century, the ballad became significant fact. The name of her heroine was perceived as authentically Russian; artificiality and literary qualities had completely disappeared from him by that time.

Name outside the ballad text

From the second half of the 19th century, the name, already separate from Zhukovsky’s text, existed in folk culture. An illustration of this is “The Tale of Ivan the Bogatyr, his beautiful wife Svetlana and the evil wizard Karachun,” published in the form of a book. The tale was a reworking of the plot of ""; Until the end of the 19th century, six more editions of this popular folk tale were published. Another example is the dramatic performance “The Tale of Tsar Berendey”, which was staged in educational institutions at the beginning of the 20th century. The compilation action was based on and, and Berendey’s daughter, the main character, was called Princess Svetlana.

In the name Svetlana was named the oldest boarding house (now sanatorium) of the city, built in. It was founded by A.P. Fronshtein, a participant in the movement for, exiled to the Caucasus for revolutionary activity. Revolutionaries often received shelter in the boarding house, and at first, fees were charged only to the wealthy.

The listed facts show that in society, at the turn of the century, a clear demand for a “bright” name has formed - a name with transparent positive semantics; partly it was realized in the names of warships, enterprises and institutions. Name Svetlana appeared on the covers of mass song collections, pseudonyms were formed from it, it appeared in theatrical productions and various literary works. However, paradoxically, in those years it could not become a full-fledged, real female name.

Becoming a real name

Name ban

However, the need for periodic renewal constantly existed in Russian society, and if previously it was satisfied within the traditional Orthodox naming book, then at the end of the 19th century it began to go beyond the outlined boundaries. The reason for this is the already mentioned fashion for everything ancient Russian and ancient Slavic, interest in pre-Christian history. It was from the second half of the 19th century that names associated with ancient Russian history, - And , but they were in the calendar, the practice of naming had already been assigned to them, and there were no problems with naming these names. Other names to which similar public interest had formed found their way through with great difficulty. For example, names And (also related to the history of Ancient Rus') the church did not truly recognize for a long time. Princes were mentioned in the calendar, but under different names. Church authorities sought to resolutely suppress violations of Orthodox institutions, which occasionally occurred under pressure from parents who wanted to name the child unusual name, absent from the calendar. From time to time, prohibitions were published like the one that appeared in the St. Petersburg Spiritual Messenger in:

Svetlana was listed among the same “banned” names. The clergy, refusing to baptize with this name, offered parents names from the calendar , - Greek in origin, formed from φῶς , φωτός - “light”, that is, having something close to the name Svetlana etymological meaning. But these names were not similar to the “historical”, ancient Russian ones, and therefore did not fit into the model of fashionable names that existed in society. Moreover, the name Photinia(which was in circulation in the folk version Fetinha) has compromised itself in Russian culture - . It is known from various literary and dramatic works, in which it became the name of unattractive, comical characters from the lower classes. For example, in “” he gave this name to the maid Korobochka.

At the same time, since the second half of the 19th century, cases have been known when the name Svetlana, used by women as a second, unofficial “household” name, went beyond the narrow domestic circle and became a well-known, public name. The baptismal name, of course, was different. This practice, as Elena Dushechkina noted, was sometimes encountered in Russian life and did not in any way interfere with the “comfort of an individual who bears two names.” Dushechkin as an early example of such use of the name Svetlana brought Baroness Svetlana Nikolaevna Vrevskaya (nee Lopukhina), born, presumably, in the years.

Question about the name Svetlana arose in society more and more often and at different levels; parents of newborn girls turned to church authorities (up to) with requests for permission to baptize with the name Svetlana, but usually to no avail. In the journal “Church Bulletin” this problem was specifically addressed and the following explanations were given:

Anthroponymic explosion of the 1920s

So the name Svetlana, in the post-revolutionary years becoming a legal, full-fledged female name, was associated in public consciousness with the arrival of the new one, Soviet era; and the formation itself took place in line with the main anthroponymic trends.

Rethinking the name

As Elena Dushechkina noted, the name Svetlana, invented exceptionally successfully and undoubtedly euphonious, easily ranked alongside traditional female Russian names with the ending -[na]: , . The name initially had organic poetry and powerful positive semantics, inherited from the concepts of “light”, “bright”. And in the first years, the word “bright” was supplemented by another important semantic accent, extremely relevant precisely in the years of the name’s formation - an emphasis associated with the construction of a “bright future”, with the movement of society along the “bright path” to.

It was previously mentioned about the appearance in the name Svetlana electrical symbolism that arose after the start of work in St. Petersburg. After the revolution, the demand for the products of the Svetlana plant increased many times; light bulbs in the light of Lenin, they turned out to be not just a thing, but a product, important from an ideological point of view. Then the same name Svetlana acquired a common noun meaning: the light bulbs themselves began to be called Svetlana, deciphering the word as an abbreviation for the phrase “ light new la MPa on "Kalivanie". Over the years, the word usage became popular (albeit not for long), and was used on a par with the notorious “”. Traces of this are found in various literary works, for example, in one of the poems written in (“When I get tired of idle chatter ...”).

Without being burdened by previous history in public perception, the name Svetlana In addition to the main - light - symbolism, it easily acquired an ideological sound through electrical symbolism. It was treated not just as a good new name: it was interpreted as a truly Soviet name. And the successful linguistic form, euphony, and integration into the lineup of traditional female names contributed to its rapid and easy spread.

However, the name was used not only among functionaries of the new government, but also in the families of the creative intelligentsia. For example, in the year the famous opera singer named his daughter Svetlana. (It should be noted that Sobinov, being a believer, baptized his newborn daughter, and Svetlana Sobinova’s godname was , name of Latin origin, from lux- "light"). In 1926, daughter Svetlana appeared from a writer, and in 1929 from a playwright.

A special role in the further fate of the name was played by her birth, becoming the third child and the second in marriage with. It is known that in the Stalin-Alliluyeva family, serious disagreements periodically arose between the spouses. Probably, after one of these disagreements, Nadezhda Alliluyeva, while at recent months pregnancy, left and moved to her parents in, where she gave birth to a daughter. As Elena Dushechkina emphasized, there is every reason to believe that Stalin had nothing to do with the choice of his daughter’s name. Nadezhda Alliluyeva returned to Moscow with the child when Svetlana was three months old.

The name, which was “on the rise,” already in the new quality of a real female name penetrated into works of literature and art of that time, which, in turn, becoming famous, contributed to the growth of the further popularity of the name. The poem “Svetlana”, which was published in “”, stands apart among literary works. Mikhalkov himself explained much later that the appearance of the name Svetlana in his poems it was associated with the desire to win the favor of a classmate with that name. After publication, according to Mikhalkov, he was completely unexpectedly invited to, where they reported that Comrade Stalin really liked the poems. Later, “Svetlana’s Lullaby,” a revised version of the poem, was published many times and became widely known. Among the Soviet creative intelligentsia, Mikhalkov's work was regarded as openly careerist, which guaranteed Stalin's subsequent favor towards the poet.

IN post-war years gallery of characters with name Svetlana only increased. IN Svetlana appear in the novel “Seventeen Years” (), the stories “Svetlana” () and “School Desk” by Inna Rakovskaya (), in the cycle of stories “ Big Svetlana", on which the writer worked for - years; and others. A special property of all literary Svetlana in the children's and adolescent genre of that time, they had exclusively positive qualities - such as responsiveness, openness, clarity, inner nobility, and hard work. Thus, the name symbolized the best traits and served as a kind of identification marker of a “good” person.

The name acquired the same symbolic meaning in “great” art: for example, in the novel “Eagle Steppe” about (), the poem “Svetlana” (), in the movie “” (; played the role of Svetlana Ivashova; this work brought the actress wide fame and confession). Svetlana here - selfless and faithful, courageous and independent. They are not afraid of life's difficulties, they are calm in their determination, they are open to the world and bring into this world the inner light of their impeccable spiritual qualities.

However, the most famous work of the 1960s named Svetlana became “Svetlana’s Lullaby” from the movie “” (). The film was based on the “heroic comedy” in verse “,” written at the beginning of the years. During this time, the composer wrote music for the play, thus the performance became musical; productions of that time met with public recognition and critical approval. Ryazanov's film adaptation opened the work to a mass film audience. The film was a tremendous success, it demonstrated the directorial skills of E. Ryazanov and the brilliant teamwork of the magnificent acting ensemble ( , ; in leading role Shurochka Azarova - ; This is her film debut). To a large extent, the success of the film was determined by the winning plot lines and musical numbers, which became hits after the premiere of the film. The duration of the film is; Having learned about the beginning of the war, the heroine decides to go to the active army, dressing in a military uniform and introducing herself as a young man. Touching scene of Azarova's farewell to her ex serene life in the estate is accompanied by a lyrical song in which the heroine addresses her doll:

It is significant that the name here Svetlana is not a real name: it is just the name of a doll. That is, to some extent, the situation that existed during Zhukovsky’s work on the ballad “Svetlana” was reproduced, when the name could not yet be a real female name. Another connecting element of the film (and, accordingly, the play) with Zhukovsky’s ballad was that the poet worked on “Svetlana” just during the Patriotic War of 1812. (It should be noted that after the release of the film, a misconception spread that “Svetlana’s Lullaby” was the text written by Zhukovsky.) The film became a Soviet film classic, and songs from it, including “Svetlana’s Lullaby,” were regularly played on post-Soviet radio and on television. For some bearers of the name, born in - years, the lullaby became a deeply personal memory, since they first heard it from their mothers, and some Svetlanas received their name under the direct influence of the song.

But such massiveness could not but affect the attitude towards the name: as its frequency increased, it lost its social specificity; becoming “ordinary” it lost its initially high semantic charge. After death, it was no longer associated with the name of the daughter of the “leader of the peoples.” This semantic emphasis, relevant in - years, was quickly forgotten, and for younger generations it turned out to be completely unclear: in - years the name Svetlana was simply perceived as a good female name. At the same time, its “Sovietness” was neutralized and its novelty was lost. V. A. Nikonov drew attention to the fact that the heterogeneity between names that were equally popular at that time was no longer felt Svetlana And Tatiana: that is, between a new name and an ancient name, with centuries-old traditions in Russian culture.

The gradual “simplification” of the name is illustrated by the chronology of the emergence of derivative forms of the name. In the 1930s, the name was usually used in its full form, even among close circles; from which the form became widespread Svetlanka, Svetlanochka. In the late 1930s, a short form appeared Sveta, A Svetka, - a diminutive with a dismissive, familiar connotation - has been widely used since the late 1950s. In this regard, it is remarkable for those years. To the question: “Why are Russian women so bad at walking in heels?” followed the answer: “because on the right there is a grid, on the left - Svetka, behind - drunk Ivan, and ahead is a seven-year plan.” The time of birth of the joke is easy to establish by mentioning it, that is, it is the late 1950s. Diminutive Svetka in the joke - the name of the daughter, and it is endowed with the properties of a typical designation - that is, it is a certain girl in general. Name , which refers to the drunken husband of a woman exhausted by life, has traditionally occupied the place of a generalized nickname for a Russian person in Russian culture; and it is characteristic that the name Svetka- a new name - in the joke it turned out to be on the same page with him.

Name crisis

The crisis of the name, directly related to its mass prevalence, began to be felt during the period of greatest public fascination with it. Svetlana, born in the years, in their youth were proud of the rarity of their name, simultaneously noting that at school they did not have one at all. Svetlana, born in - years, talked about latent irritation against their own name: there were too many other bearers of the name around. To somehow stand out among the crowd Light And Svetok, some Svetlana began to resort to new short forms of the name, sounding against the backdrop of the “vulgar” name Svetka more intelligent. Notable among them was the form Lana, sounding in a “Western” manner and gaining currency in the years. It is significant that Stalin’s daughter, after another marriage, initially became Lana Peters: taking her husband’s surname, she transformed given name. Less known forms Veta, Vetka And Lanya .

The 1980s were a time of critical turning point in the popularity of the name. The frequency of the name at this time was 27 ‰ and decreased by more than three times compared to the previous decade. In, for example, in the 1960s, the name was one of the five most “fashionable” names, and not a single case of naming with this name was registered. If in the 1930s the name was of high status, it was used to call the daughters of the Soviet elite, then in the 1980s the name not only lost frequency, but also became “non-prestigious”; his social niche changed. Elena Dushechkina wrote:

The decline in the popularity of the name was accompanied by a reassessment of its place in culture. In Soviet cinema one finds a gallery of small, tertiary, episodic characters - Svetok. In the well-known series of jokes about (which just began to take shape in the 1980s) appears from time to time “ Svetka from 7th B", girlfriend Vovochki: She is the personification of accessibility. In the literature of the 1980s - the name Svetlana(usually in the form Sveta or Svetka) are often worn by socially depressed characters: black marketeers and restaurant singers, whores, etc. Some of them are depicted with irony or antipathy. Some - like, for example, the daughter of a prostitute and a victim of sexual violence from the autobiographical story “Teenager Savenko” () - evoke pity and compassion. Short form Sveta found among the “working names” of real prostitutes. And the common rhyming saying “Sweetie Svetka,” known from the beginning, began to be understood not only as an innocent joke, but also as an obscene hint.

As mentioned earlier, changes occur regularly; Some names become common, others suddenly lose their former attractiveness. It was just happening another shift public naming preferences. Many female names, which were, like Svetlana, leaders in ( , ) lost their positions. But they, unlike the name Svetlana, there was historical “feeding” in the form of a stable naming tradition, which supported them during a period of declining mass interest in them. And the name Svetlana, not sufficiently rooted historically, experienced a sharp decline in popularity. It is characteristic that the leading names of the 1960s were replaced by female names with rich historical and cultural “baggage”, such as , . Analyzing the circumstances of the “strange metamorphosis” that happened to the name, Elena Dushechkina assumed:

Derived names and related names

The word formation of short and name forms is shown in the table below:

Formation of derivative forms using the example of a name Svetlana
Original form	I stage	II stage	III stage	IV stage
Svetlana →	↓Svetlana\|k\|a →	Svetlana very good\|k\|a 1
	↓Svetlana\|onk\|a ↓Svetlana\|points\|a 2 Svetlana\|ushk\|a
Svetl(an\|a) →	Svetl\|yak →	Svetlya h\|ok
Svet(lan\|a) →	↓Light →	↓Light\|k\|a 1 →	↓Light very good\|k\|a 1 Light h\|ik 1
		↓Svet\|ul\|ya 1 →	↓Svetul\|k\|a →	Svetul ech\|k\|a 1
			↓Svetul\|enk\|a ↓Svetul\|echk\|a 2 Svetul\|ik
		↓Svet\|un\|ya 1 →	↓Svetun\|k\|a →	↓Svetun ech\|k\|a 1 Svetun h\|ik 1
			↓Svetun\|echk\|a 2 Svetun\|chik 2
		↓Light\|us\|ya 1 →	↓Shine\|k\|a →	Svetus ech\|k\|a 1
			↓Svetus\|enk\|a ↓Svetus\|echk\|a 2 Svetus\|ik
		↓Svet\|uh\|a 1 →	↓To the Light w\|k\|a 1 →	Svetush ech\|k\|a 1
			↓To the world w\|enk\|a 1 to the world w\|echk\|a 2
		Light\|ush\|a 1 →	↓Svetush\|enk\|a 2 ↓Svetush\|echk\|a 3 Svetushka 2
	↓Svet\|enk\|a 2 ↓Svet\|ik 2 ↓Light\|k\|a 2 ↓Light\|points\|a 3 ↓Svet\|ul\|ya 2 ↓Svet\|un\|ya 2 ↓Light\|us\|ya 2 ↓Light\|uh\|a 2 ↓Svet\|ush\|a 2 ↓Svet\|ushk\|a 2 Svet\|chik 3
(C)vet(lan\|a) →	↓Vet →	↓Vet\|k\|a 1 →	Vet very good\|k\|a 1
		↓Vet\|onk\|a 1 ↓Vet\|points\|a 2 Vet\|ushk\|a 1
	↓Vet\|k\|a 2 ↓Vet\|onk\|a 2 ↓Vet\|points\|a 3 Vet\|ushk\|a 2
(Svet)lan\|a →	↓Lan\|a →	↓Lan\|k\|a 1 →	Lan very good\|k\|a 1
		↓Lan\|k\|a 1 →	Lan ech\|k\|a 1
		↓Lan\|echk\|a 2 ↓Lan\|points\|a 2 Lan\|ushk\|a 1
	↓Lan\|ya →	↓Lan\|echk\|a 3 ↓Lan\|k\|a 2 ↓Lan\|points\|a 3 ↓Lan\|ushk\|a 2 Doe\|k\|a 2
	↓Lan\|echk\|a 4 ↓Lan\|k\|a 3 ↓Lan\|points\|a 4 ↓Lan\|ushk\|a 3 Lan\|k\|a 3

It should be noted that in and

This topic has a lot of nuances, and all of this is purely personal experience at this particular moment - this month of this year. But I will try to present here everything that I consider important and useful from my experience regarding food and health.

In general, to establish a healthy and sensitive relationship with food, it takes several years of constant dancing around this topic and approaches from different angles. In principle, the same as with exercises that are beneficial for the body, with developing your own rhythm of exercise and complex. As with pumping any other resource.

This is a lifelong journey. Therefore, I am still somewhere at the start, although I have been consciously working on this topic for 10 years.

I would like to immediately mention one more point. According to the same Human Design, my type of nutrition is intuitive. And I didn’t really understand this topic - how many types, what types, what if it doesn’t suit everyone?) Anything is possible. Or, for example, according to the same Human Design, only 70% of people - generators - need to wait for a response, but I have been living by intuition for the last 10 years and I think that this is what everyone needs, and I tell everything “from my bell tower.” Human Design taught me well that all people are very different.

Or, for example, I really like to get up early in the morning now, but once I got up at lunchtime. When I started getting up at 4-5 in the morning, for me it was real happiness, an insight that you can feel so good, one of the most pleasant and beautiful facets of the day and life. And then I read an interesting book “Always on Time” by Michael Breus with chronotypes and scientific research. And I read to myself that I am 100% “Leo”, that’s why I suffer so much when I leave this regime, and I really want to return always not at 7-8 o’clock in the morning, as is enough for most people, no, I need 4-5 morning. And I was absolutely sure that this was the best regime for everyone, because these are biorhythms, the sun rises and a person gets up, everything is so conceived by nature and therefore very favorable. And I read the book and thought - who knows.

By the way, what’s interesting is that all these topics like “treating your body like an expensive car or an expensive horse” don’t usually come up when you’re young. I think that a very small percentage of young people can go into healthy eating only if the society in which they grew up was truly harmonious, did not lie to themselves and enjoyed health without distortions. But most likely it all comes after 30-40 years - it greatly depends on at what age and what damage was done to health.

Before intuitive eating

In my case, it all started at 28-29 years old. Divorce, soul-searching, and I started reading self-help books for the first time. The first was Vadim Zeland - “Reality Transurfing”. I remember well how a friend recommended it to me, how I put it aside for six months and then, having heard a lot from him about “excess potential,” I started reading. I read Zeland 6 books 6 times) That’s how much it took me to learn the material. I’m amazed myself, but it’s just a fact. Probably because I felt that it was not just important, but very important for me at this very moment - to change.

After this, I began to translate what I read into the plane of practice, to introduce reflexics - since then I always think separately with my “brain” and “soul”, but at the same time it all happens automatically, a practiced skill, occasionally I consciously listen and think about it. The soul is the main one. The brain is secondary. The brain is, in essence, a collective program, the experience of a teacher, a neighbor, your friend’s parents, a famous blogger, TV.

Since then, any decisions - from small purchases to something global - have been made by the Soul (intuition), that is, by internal comfort at the moment.

If the Brain agrees, great. No? This is secondary. The soul is the main thing. Although, of course, if what the Soul desires is expensive, then nothing can be done without the Brain. Harmony of Soul and Brain is the most ideal option; this, as Zealand writes, is your Goal.

An algorithm for determining a mental “no.” If you have to convince yourself and persuade yourself to say “yes,” then your soul is saying “no.”
Zealand

Do you want to come into harmony with yourself and start hearing your intuition - (all 5 stages of Reality Transurfing, these are his first books) It was after Zeland about 8 years ago that I went to live in Southeast Asia. It seemed unreal to my brain at the time, but I was already used to trusting my intuition, and I had to somehow adapt and find solutions.

Now, having read extensively for several years, I understand the point that Zealand’s theories can become a breeding ground for various “crowns” (psychoprotections). Just like the topic with intuition itself, it can often be mistaken for the voice of the same addiction or infantilism if there is a problem with them. She has a good article on exactly this topic - “Intuition”.

Here is the definition she gives of this phenomenon:

Intuition is an irrational vision. Unlike rational understanding, based on the analysis of facts, intuition unconsciously systematizes information that we are not fully aware of and do not formulate for ourselves.

Intuition is capable of constructing a complex diagram from scattered and even forgotten details, restoring missing links in the chain and giving the final answer without explaining the solution.
Evolution

But in general, an adequate person should find a lot of useful things in Vadim Zeland’s books, and life will definitely change. And psychodefenses, in principle, reproduce and multiply very well even without Zeland.

And it is Zealand who is very much in favor of live nutrition. He wrote so much about it that I simply couldn’t help but try it. This is how my year of raw food diet began in Barnaul - i.e. in Siberia, including winter time. I don’t remember any big problems associated with this, but I remember that I considered a raw food diet to be raw food in general, but sometimes I drank alcohol and ate anything - sausage, for example. But despite all this, my performance suddenly increased sharply; for a period of time I was able to sleep for 4 hours and get enough sleep.

I don’t remember which of the 5 books in the “Reality Transurfing” series he wrote a lot about nutrition, but then he published another book, “Living Kitchen. Transurfing Update" with Chad Sarno.

That is, Zeland decided for me then 2 the most important tasks:

— introduced me to intuition and taught me to trust it
— introduced the topic of live nutrition, raw food diet

Later they brought me to intuitive eating.

The main thing is to correctly focus the vector of your attention: not on giving up harmful products, but on finding useful ones. It's like a bad habit - when you fight it, nothing happens. Fighting a mirror or a pendulum always leads to defeat. When you become obsessed with something opposite - health, good physical shape, energy - the habit itself falls off.

Do you understand what's happening? You take your attention away from the mirror and switch it to a new goal. It's the same with food.

You should be fascinated by the process of switching to ever cleaner nutrition. You are now interested not so much in the harm of some products, but in the benefits that can be obtained from others. After all, it's worth it.
Zealand.

I also bought wheat at a pet store, ate sprouted wheat for a year - mixed it with bran for breakfast, flaxseed, raisins and Bifidok for breakfast, I loved the whole thing very much, and enjoyed it, and in general I felt much better, my brain was cleared from reading good books. I also started doing exercises for the spine and studied the Eye of Rebirth. And during that period I stopped getting sick. I just changed the mindset in my head, and somehow everything happened on its own.

One day, I made an appointment with a doctor from Tibet who did pulse diagnostics. He told me - “everything is fine with you, if you need anything, it’s only for pleasure - pearl baths, for example.” I remember going out into the corridor and thinking that everyone had about the same thing, but it turned out that everyone had different diagnoses, everyone was advised to buy or drink something, and everyone immediately surrounded me and began to ask - what are you doing, how have you achieved this? The doctor's assistant said that they only have a few healthy people a year around the world. But how can I explain to other people that my firmware completely began to change after a general strong shake-up and the launch of a variety of changes, with reading books and a complete change in diet and attitude towards my health too. Not just nutrition or exercise alone, but a complex of everything, strong motivation, strong changes.

Then it became very clear to me how we create our own health or illness with our own hands.

Then there was reading raw food literature and this - “this is the Grail, why doesn’t everyone follow it?” The same Arshavir Ter-Ovanesyan (Aterov) and his “My girl is as cheerful as a bird” - when two of his children died from illnesses, and he concluded for himself that this was due to “gradual poisoning and destruction of all organs of the body, the cause of which was unnatural diet and poisonous drugs." The daughter who was born later was on a raw food diet. And he was incredibly happy about the difference in the children.

For a very long time I wondered why people, having started a raw food diet, stop. Now I understand perfectly well that inertia wins, it is impossible to remain on this rise and on one topic all the time. Although some people may well. But most people simply don't need it. Now I am well aware of the disadvantages of starting a raw food diet incorrectly, for example, how you can ruin your health without having a sufficient information base.

Now I believe that it is quite enough to have a large amount of raw food daily and clean water. I’m probably on a 50-70% raw food diet right now.

Then there was a lot of stuff (I’ll skip it).

Afterwards there was a psychic and esotericist and his topic was that following a raw food diet is distorted, and in order to ground ourselves, we drink alcohol, smoke, eat meat (especially if, for example, we are not accustomed to sports, which ground us well). That without animal protein we cannot achieve much.

Now I myself don’t know whether there is any point in a complete raw food diet. Or is it still a distortion? Does a raw food diet have a bad effect on health if it is long-term - many years? So there are a large number of long-term raw foodists and vegetarians in the world, many athletes, athletes.

I believe that balance, harmony within, healthy indifference are more important - such a person, eating even the most harmful foods, will be healthier than a raw foodist fanatic, who also attacks those who eat meat and teaches everyone how to live.

I had friends who switched to a raw food diet like this - they started eating sweet fruits in Asia, which caused problems with the intestines, digestion useful substances. You can’t start a raw food diet with fruits like bananas and mangoes, and you definitely need to eat a lot of greens, but it’s better to start the transition with cleansing and fasting. There are many nuances there.

I spent the entire pregnancy on intuition without meat, sometimes eating eggs. The child was born and raised excellent in terms of health and growth. Then, after a couple of years of breastfeeding, at some point I felt weak, I thought, maybe it’s due to the fact that I haven’t eaten meat for a long time, and just in case, I took vitamins, and started eating meat, fish, seafood again sometimes, I added more water, a lot of greenery. I don’t know why exactly, but it got better.

Then there was “Sect” online, where we cleaned the receptors - we removed sweets and spices, introduced the habit of drinking a lot of water and eating greens and vegetables at every meal.

Then there was a detox marathon with “Fitness Mom” Elena Rybalchenko. All these paid marathons work well, where you have to hand over a food diary to someone and complete tasks.

Then there was Berkov’s anthelmintic herbal mixture, in which dairy and flour products, sugar and sweet fruits, coffee, and alcohol were categorically removed from the diet for several weeks. After that, you practically don’t want them anymore.

Since pregnancy, by the way, I sometimes drink whole food vitamins. These are “live” or “raw” vitamins. You can google this topic, there are a number of brands. I am against ordinary pharmacy vitamins, of which very little is absorbed and puts additional stress on the liver. But whole foods are a different matter entirely. We were given these for free during pregnancy at the famous Balinese natural childbirth clinic “Bumi Sehat”, and that’s where I learned about them. I usually drink the MegaFood brand and others from Iherb once every six months or a year.

Then I read the book “Intuitive Eating” by Svetlana Bronnikova. And I think that it overlapped perfectly with all my previous experience. Because:

a) I already had the skill to scan myself and hear my inner desires

b) my taste buds had already been cleansed, I had long ago dealt with food addiction, I was quite indifferent to food, I loved healthy, living food.

Intuitive Eating

Intuitive eating for me is Svetlana Bronnikova’s book “Intuitive Eating. How to stop worrying about food and lose weight".

I am a clinical psychologist and psychotherapist. For several years I headed one of the branches of the largest obesity clinic in the Netherlands.

The treatment is psychotherapeutic, because it is impossible to get rid of excess weight without changing your behavior, lifestyle, and way of thinking. It is impossible to stay thin while being emotionally unstable if you are used to solving your own psychological problems with the help of food.

I was responsible for the development and implementation of treatment programs, for innovative approaches with proven effectiveness, but at the same time I continued (which cost me quite a lot of effort, since management work tends to take up all my time) to remain a psychotherapist dealing with the problems of overweight people.

During this time I have accumulated many observations, comparisons, small but important discoveries. I have long wanted to make them accessible to everyone who reads Russian, so I wrote this book.

Svetlana Bronnikova.

It’s not often that there are trainings or books where you do all the tasks. Here I did everything carefully. This was largely the key to success.

When it came time to “legalize products,” I bought 8 jars of peanut butter. 8 large cans. And ate)

Since then I haven't wanted peanut butter for a long time, but that's not the point, I've bought it a couple of times over the past 2 years. I just don't consider it prohibited. And I don't overeat. She just doesn't have it anymore special significance. It is not prohibited, but it is not super desirable as before. And I don’t consider pizza, ice cream, cake, hamburgers forbidden - I don’t like the sensations in my body after eating them, but sometimes I follow the lead of my brain and habitual old programs and eat, but do not feel a feeling of remorse after that. It’s just that my attitude towards everything has changed dramatically; all this cannot be conveyed without going through the exercises in the book.

Exercises for feeling how full you are were one of the best for me. Since then, I can easily put a plate down, even if there is a spoonful of food left on it - I have become very sensitive to the limits of the degree of saturation.

Read this book, do the exercises, and your relationship with food will never be the same. Everyone I know who has read it says that it is one of the most noteworthy books on nutrition.

Even in the most advanced situation, a lot can be improved. A body that is capable of pumping tons of liters through its vessels, giving birth to such children from two cells, cannot help but repair itself.

Psychosomatics

I believe in psychosomatics. You can google Louise Hay, for example, Alexander Palienko, for example, has a list of diseases and organs - for what psychosomatic reasons they suffer in the first place.

When we are under some kind of stress or negativity for a long time, when we are not satisfied with something, we begin to collapse.

But I believe in psychosomatics as a signal of what to change in my life. But it’s not about being treated only with internal changes.

I believe in staying healthy and active into old age.

I believe that the situation is now greatly aggravated and humanity must wake up and consciously look at our body and what we are putting in there. And what we teach our children.

Everything has changed, products from food giants are stuffed with all sorts of nonsense just to make the product cheaper, pharmaceutical companies are doing everything to provide vaccinations and sell medicines, the soil has become depleted and there are significantly fewer microelements and vitamins, our body is under great stress for a variety of reasons, the environment has deteriorated , most people have very little movement in their lives. For all these reasons, there are so many sick people now, and therefore we need to be especially conscious of what we feed our only body, our brain.

Alkalinization and acidification

I was wondering why so many cancers appeared in Lately. And I think that one (!) of the most important factors is nutrition. WHO recently made a statement that eating processed red meat (sausage, etc.) leads to cancer. Although not every sausage actually contains this meat. It has been repeatedly said before that, in general, eating red meat has a fairly strong effect on the occurrence of cancer.

If you consider what the meat industry is now - all this injection of steroids, antibiotics and so on, if you even just consider how many carcinogenic products of all kinds - all these breakfast cereals for children, soda, cookies and milk that can last for years, how many Chinese and other unsafe vegetables and fruits in general are on display, and how few are left alive, if you remember about yeast bread and what yeast does in the body - all this is a direct path to disease. I won't even talk about it here modern level stress, about death hormones, a mess in our heads, stuffed with pills, vaccinations with heavy metals, extremely low physical activity.

But it’s precisely nutrition now - yes, in many ways it’s dead, dangerous, and if you want to live happily ever after, you need to be careful about choosing what you eat.

Sometimes it seems like “how much of this unhealthy stuff do I eat” or “Yes, I eat a lot of fruit.” But a simple checklist or food diary shows how much there is a difference between what really is and what we think in our heads.

You can google on the Internet which foods alkalize and which oxidize.

Cancer cells live well in an acidic environment. The official diet for cancer is a raw food diet. There are many articles about curing with soda - this is Neumyvakin. I really like to drink soda from time to time. Brew half a teaspoon of fresh soda with a little boiling water, add cool water to a glass and drink on an empty stomach. Soda is a good alkalizer.

Vegetables and fruits alkalize the body, and water alkalizes. Why do you drink water with lemon? Not only because it contains vitamin C, but also because it alkalizes the body.

Thermally processed food (the same vegetables, fruits), meat, black tea, coffee, cocoa, chocolate, alcohol, processed honey, cereals, most nuts - all this acidifies the body.

You need to find tables on the Internet - there a number of oils can, for example, acidify, a number can alkalize. But everything I wrote above oxidizes.

Not all of this can be trusted, what is written on the Internet on websites, but in general the base is like this.

To alkalize your body, you need to eat less thermally processed food, more vegetables and fruits that are in season or grown in local greenhouses, and drink more water. Sometimes it would be good to drink soda, because... We eat little of everything else.

Ideally, there are more mono-products - do not make fruit salads, vegetable salads, but eat 1-2 at a time, this will make it much easier for the body to digest and give you more energy.

There is also a theme in psychosomatics that cancer is a disease of a long negative period, depression, guilt, self-denial, self-dislike - that more than 40 days of depression and there is a chance of getting cancer.

In theory, a person who is harmonious within, who consciously eats and plays sports should not get cancer. I believe in it. Although there may be some other lessons from above, something. which is sometimes impossible to understand. I won’t talk about children, it’s really impossible to understand, this is a separate difficult topic, why there have been so many children with cancer and autism recently.

In general, the essence is that it would be good to study a lot about nutrition, physiology, exercises, the body, try, change, in order to gradually find the optimal balanced diet and physical activity for yourself, at the most pleasant and correct hours for your body.

Health is a priority value. Therefore, food, routine and exercise are all very important, you don’t need to neglect it all.

In Stodnevka, by the way, there are always many people who work on their eating habits and physical activity, introduce something new and useful into their lives in this regard, and share ideas and experiences.

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“Today we have a very resonant and even scandalous topic. Does Intuitive Eating really work for some and not for others? It is not true. Intuitive eating works for everyone.” Svetlana Bronnikova answered the most pressing questions from subscribers.

So, today we will look in detail at what can affect weight gain.

In fact, if Intuitive Eating doesn’t work for you and me yet, it means “we don’t know how to cook it.” Technically, this means we have a skills shortage somewhere. Or maybe something completely different is at play in relation to your weight, and the method itself has nothing to do with it.

Let's get to your questions!

When does hunger go away?

I never thought about intuitive eating. One thing I can say about myself for sure: the desire to eat something specific (a donut, ice cream, candy or smoked fish) has nothing to do with hunger. When you are really hungry, you can eat any porridge with water, vegetable soup, low-fat cottage cheese and other normal food.

Well, dear readers, we have a person who is on a diet. The author of the question is actually conveying a very common point of view: if you are hungry enough, then you can do anything, and you will be full and satisfied.

This is wrong. And that's why.

Many representatives of the dietary movement proceed from the erroneous assumption that our feeling of hunger lives only in the stomach. You can place your hand on your abdominal area, one thumb below your chest. Yes, hunger lives here. But it is regulated by various factors.

People who have chosen the dietary path believe that the main thing is quantity, volume or calorie content. Supposedly, if you have eaten enough calories, then you are full. For example, a large vegetable salad and a piece of meat will definitely make you full.

In fact, the feeling of hunger is also regulated by quantity: until we eat enough, the stomach muscles will not stretch and send a signal to the brain. But this is only one saturation factor.

There are two more very important factors. These are called “taste satisfaction” and “sensory specificity.” These two factors, if we omit the smart scientific terms, mean a very simple thing. We know that there are quite a lot of tastes: salty, sweet, sour, bitter, umami - this is the name given to the taste of meat products, protein products, and fish. Until our taste buds have experienced sufficient stimulation from these different tastes, we will remain in a paradoxical, but so familiar state to anyone who has been on a diet. I’m full in volume, I feel like there’s a lot of food in my stomach, but I’d like to eat something else.

A specific taste melancholy appears. Does it have anything to do with hunger? It has. If we don't stimulate our taste buds enough with a variety of flavors, including smoked fish, desserts, and ice cream, we will continue to feel hungry.

Sensory specificity means that I don't need to eat just any abstract food, but rather the food that I feel the need for. currently. If now I have a need for the taste of smoked fish, it is very possible that for some reason I need smoked fish. The most sensible thing is to answer this call from the body.

If we feed not only the stomach, but also our taste buds, satisfy sensory specificity, then in this case we find ourselves full. We do not overeat, we have a situation of satisfaction from food.

The child gained weight on Intuitive Eating

Since February, the child has his own cupboard with Her favorite food, all restrictions on the type of food, on the time of eating, on the amount eaten are lifted. All six months it’s chocolate, marshmallows, waffles, ice cream, cocoa, baked goods (puff pastries, croissants). To this - pasta, dumplings, sandwiches, sausages/sausages, meat, chicken (requests fried), fruit rarely. In restaurants (where there is a correspondingly huge selection) it is either pasta, or pizza, or fried meat and always a piece of cake. For six months she still didn’t want fish, buckwheat, cucumbers (vegetables). As a result, +12 kilograms of weight (grew by 5 cm). Tell me, how can I understand whether she has intuitive eating or gluttony?

Firstly, unfortunately, it is impossible to understand this from the information you provided. But you can outline ways to figure it out.

The weight gain, on the one hand, is large. On the other hand, you don't talk about how old your child is. If a girl is in puberty or pre-puberty, if she is from 8 to 11 or from 12 to 15 years old, then such weight gain and such a vigorous appetite may be normal.

In your situation, I wouldn’t just wait, I would start with a very simple thing that I ask all parents who contact me to do.

Write down everything your child eats for two weeks. Everything. Only after this does it make sense to go with the child to a specialist. Because then you are ready to answer any of his questions.

The impression we have about how children eat very often does not coincide with reality. It often turns out that children eat more or less than we think. More varied, from time to time they still eat those foods that we think they don’t eat.

The second step is to look at how and when the child eats.

Are there consistent meals at specific times throughout the day?

Does the child sit at the table for breakfast, lunch and dinner?

If she has constant access to her personal shelf, does she have access to other products?

Can she take food from the refrigerator or does it need to be cooked?

Do you leave any food options for your child besides puff pastries and croissants?

Are fruits and vegetables readily available, washed and chopped?

And finally, the third step. If, when analyzing what and how the child eats, from the food diary you understand that we are talking about overeating, then it is necessary to introduce for a while structured nutrition. Every three hours, breakfast, lunch, dinner, three snacks and all available desserts that the child prefers are included in the main meals. We ask the child to wait until breakfast, lunch and dinner to eat these same foods.

I will repeat once again that it will be better if this happens under the supervision of a specialist in this field. Not because you can’t handle it, but because it’s easy to make mistakes here that are visible to a specialist from the outside, but not to you from the inside of the situation. Because you are a mother, you love your child and are very worried about him, so we, parents, get blurry. Therefore, therapists do not treat their children themselves, but go to other psychotherapists.

If these three steps are followed consistently, the situation of overeating can be dealt with quite quickly. Good luck to you!

“What’s wrong with us?”

Svetlana Bronnikova, hello. My question and probably part of your answer is in this post.

I have just such a situation, I just want clarification: that everything is fine with me, everything is going according to plan, so to speak.

All my life, my body, which has lived on diets, auxiliary drugs, sports, is apparently in shock today. As you say, everything comes back almost threefold. I haven’t overeated for a long time, but the weight is growing. I gained about 15 kg. Perhaps this is due to damaged metabolism.

It's been over a year since I stopped controlling my food and body. My psyche has recovered. Life has become more joyful, but there are times when I mourn my body and find it difficult to accept today’s. I am patient, compassionate and supportive. It can also be scary that you will have to stay like this. I would like you to tell us more about such cases. About the complexities of metabolism. What's wrong with us? What to do next? What to expect? Although, probably, no one knows this! Perhaps from similar experiences you have had with other patients. Thank you!

Thank you very much for this question, because it is the key one of all those that I planned to discuss today. The question is about how you put it so well, “is your metabolism broken?” This is true. And I want to express my support for you, you go the right way. But I understand how difficult it is. How much in socially It is difficult for a woman who was slim to change and become different.

What's going on? I don't know your entire story, so what I say will be partly conjecture. “My body, which has lived on diets, auxiliary drugs, sports, is apparently in shock today,” you write. This is true. This shock is called compensation.

The longer we go through dieting, the more successful it is, the longer we keep the weight below our natural set point due to active training and dietary restrictions, the longer and more severe the compensation.

If you constantly limit your diet and adjust your metabolism with sports in order to maintain weight, this is definitely an eating disorder. Normal nutrition does not require restrictions. Normal eating is not afraid of dessert or ice cream.

It is natural for the body to maintain weight over a long haul and be reluctant to change within a few kilograms. If this doesn't happen, something is going wrong.

The easiest way to organize this “not so” for yourself is to go on a diet and succeed. That is, keeping your weight below your physiological set point for a long time by limiting your diet and active training.

When we then begin to eat based on hunger cues, we unconsciously begin to overeat. At the same time, overeating does not mean that we fill our stomach until it hurts. Overeating very often consists of an imperceptible increase in the calorie content of food, by more than is physiologically necessary.

The longer your experience with diets, the longer the compensatory mechanism will appear.

If you persisted in restricting your diet for 5 years, then you were exhibiting symptoms of a restrictive eating disorder.

Perhaps this is a variant of anorexia, in which the weight does not fall below normal, but remains within more or less normal limits. But at the same time, the person demonstrates anorexic eating practices. This “successful” weight loss option ends with the fact that when switching to Intuitive Eating, the body can increase in size and remain heavy for several years.

If you continue to eat and do nothing in this situation, the weight returns to its place.

However, there are variants of eating disorders that damage the metabolism even more. These are cases in which severe bouts of overeating occur. This happens with certain types of anorexia, bulimia, and binge eating. In a short time, you eat an amount of food that is much larger than you are used to, and it is eaten uncontrollably.

In this situation, metabolism is disrupted towards greater rigidity, rigidity, and it ceases to flexibly adapt to the situation. When we start eating more consistently, we gain weight. And there is no rollback.

In fact, weight gain is never your fault or Intuitive Eating. The experience of restrictions and hunger strikes that you have is to blame. If you don't want to gain weight ever, please don't starve. This is the only recipe that works.

Don’t limit yourself in food, don’t cut down on your diet, don’t take away buns and sweets if you love them. On the contrary, regulate their intake carefully, which means: treat yourself to them in a way that gives you pleasure.

If your metabolism is damaged, there are two possible scenarios. Which one will happen to you, unfortunately, is impossible to predict without knowing the details.

First option. You continue to live the way you lived, continue to eat intuitively. After a while, you find that the weight begins to shift. This happens to a lot of people. Metabolism, fortunately, is a very flexible system, and it recovers.

Second option. When you see that your weight has not regulated in a year or two, it means that at some point you have crossed the fragile line that separates a true eating disorder from symptoms that are not yet clinically significant. Metabolism is damaged and special measures are needed to restore it.

Then I suggest you pay attention to “Down with diet” program, which is presented at our Center. You will have to give up Intuitive Eating for a while (3 to 6 months) and return to meal planning without restrictions, but with structure.

You will eat in a structured manner, and then, under the guidance of a specialist, you will need to make such small changes in this menu that will allow your body to begin losing weight. This can be done very slowly and the result will not be immediate. But only if these conditions are met will you be in a situation where you can return to Intuitive Eating and give your body a chance to lose weight.

For whom does Intuitive Eating work?

But the more I silenced the metaphorical mouth of my inner critic of this system and the more I listened to the practice itself, the more I returned to myself and my true desires, moving away from the annoying social concept regarding the topic of food. And now, after several years, in fact, I have almost completely removed the importance of food and its notorious necessity in the life of every person. I finally managed to convey everything that society has instilled in me about food since childhood and, finally, food has moved away from the first place in my life, and I don’t even worry about when to eat what and where to get food, damn it.
All you had to do was allow you to eat everything! And thanks to him and Svetlana, I was able to allow myself to do this.

It's incredibly nice to read comments like this. You write very important things, for example, “after several years.” For the vast majority of people with dietary experience Setting up the power supply takes several years – 2-3 years.

And even this time may not be enough. Because we are living people and we live in an aggressive culture of thinness. While we have been establishing Intuitive Eating for 2-3 years, our work colleagues, relatives, and friends are constantly nagging us: “Have you still not lost weight on your Intuitive Eating?” It is very difficult to exist in this toxic environment, very unpleasant and easy to fall back on a diet.

Not 100 percent of people have such successful adjustments to Intuitive Eating. But if you look at my own experience working with patients for long years, then I can say that it works for those who are patient and decide to go to the end.

It works for those who first follow the first main principle: you eat when you are hungry, regardless of what is happening in the world. This means rejecting the diet mentality, stopping allowing anyone to tell you what and how to eat. No external information should interrupt your own hunger signals.

“In any unclear situation, you need to return to base”

I’m a big fan of IP and it works if you really work on yourself, do exercises, reflect, keep a diary of sensations - hunger - nutrition, write down and analyze. It took me about a year. And now I’m already at the level where there are no prohibited foods, when I hear my body. And when, for example, in an all-inclusive meal, I don’t fill a full plate of everything “to try” and choose food carefully and can choose spinach instead of spaghetti or couscous instead of potatoes, because that’s what I want. IP is a lot of mental work for a person with an eating disorder. It’s not just filling your cupboard with goodies and expecting you to lose weight and crave cucumbers, even though you’ve been eating dumplings all your life. Everything will come, but you need to work and hear yourself.

I agree with you completely and completely. I would like to add this. Very often, people who say Intuitive Eating doesn't work for them are people who didn't have the patience to wait. In their success stories, people talk about time frames: sometimes it’s a year, sometimes more.

Diets have taught us to be impatient. They taught us to think and say that if you haven’t lost weight in three months, then that’s it, hello. And if you gained it in three months, then it’s a complete disaster.

The second reason why it may not work out is lack of skills. This does not mean that you are doing something wrong, you are still not to blame for anything. But Intuitive Eating is not to blame either.

“In any unclear situation, you need to return to base,” says our teacher Evelyn Tribolli. You need to take a book or printout with a hunger scale based on the principles of Intuitive Eating, look at it again, and understand whether all the principles are followed.

Do I eat regularly? Am I choosing the food I want? Do I suppress my hunger with coffee and cigarettes? Is food available to me at any time?

Only if you follow all the principles of Intuitive Nutrition will it work.

Very often, weight gain is associated with a violation of just one or two principles. You can't expect results by skipping breakfast or lunch and being glad you didn't eat. These are remnants of diet thinking.

You can't expect not to overeat in the evening if you've been hungry all day at the office.

You can't expect Intuitive Eating to work if you don't move at all.

Intuitive eating and diabetes

There is a question that I can’t find an answer to in the IP. For example, due to disorders of glucose metabolism and insulin tolerance, the body still asks for sweets, rolls, etc. And if you have it, you want more and more, because... the situation is getting worse, the weight is really growing. I went through this, and the issue was resolved with a special appointment. drugs. So “listening to yourself” is great, but if you are not “out of tune.” Let's say, with the same intolerance to casein - paradoxical! - It is extremely difficult to give up dairy products. This is often noted in the case of food intolerances, the consequences of which are far from obvious and are delayed in time and do not immediately affect well-being. How to understand: are the body’s signals “healthy” and worth listening to, or are they dictated by disorders?

This is a very important question and I am very grateful for it. But first, I would reformulate it a little. Is it possible to practice Intuitive Eating if you have health problems related to insulin regulation, other endocrine disorders, or food intolerances?

My opinion is that if you know how, it’s possible. Today, Intuitive Eating and Conscious Eating are successfully practiced by people with type 2 diabetes and insulin resistance.

What happens? We listen to the problems of the body, to its signals, we respond to them adequately, but at the same time we control what is happening using an independent coordinate system, for example, for type 2 diabetics, such a system is a glucometer.

A serious problem with type 2 diabetes is cravings for sweets. The most big mistake– prohibit eating sweets. If you forbid yourself the desired sweets, then sooner or later you will break down. You need to find out how much of a sweet or other food that causes you a certain reaction associated with the disease you can.

Each person has an individual glycemic response. Therefore, to say that 150 diabetics will have the same reaction to the same piece of chocolate is incorrect. They will give insulin response differently.

The task of a diabetic is to listen to the body’s signals, control them using a glucometer, and determine the amount that can be eaten consciously.

On our groups Conscious eating we teach people to eat mindfully, which means filling themselves with three small pieces of chocolate. In other words, you don't need to understand whether the signals are healthy or unhealthy. All signals appear for a reason; you need to correctly understand how to respond to them. To a healthy person If you want something sweet, you can answer it with at least half a chocolate bar. A diabetic has a limited amount that he can eat. But you can eat it in such a way that you get pleasure equal to half a chocolate bar. Then the problem of breakdowns will disappear.

Situations in which it is necessary to maintain the sugar level at 0.0 are very rare. There is always some safe amount that you can eat.

Gaining weight on a meal plan

I gained a lot of weight during the traffic rules course. From 95 to 100, that is, clearly too much :))) Only Cognitive Therapy helped stop weight gain. But to lose requires restrictions, nothing else.

What you say suggests a simple thing. “Down with diet” program invented so that people start eating after restrictions and chaotic eating. You can gain weight with this program only in one case: when the initial weight is already very large, more than the physiological norm for this particular organism. This is rare in my practice, but it has happened.

When you start eating regularly certain amounts of food, as happens on traffic rules, firstly, the story begins with edema. You just need to wait until the body learns to process this amount of food.

Secondly, it begins compensation. Because even in very overweight people, the compensatory mechanism works in exactly the same way. If you were undernourished before, and then start eating according to your needs, then you will get better.

In addition, if cognitive therapy has helped you, it suggests that it may also be working for you. emotional eating.

It is no coincidence that we recommend to a very large number of patients to take a course after the traffic rules program dialectical behavior therapy (DBT), which is also a variant of cognitive behavioral therapy.

DBT teaches one single, but very important thing: to regulate your emotions without food.

By going through the DBT group after TDD, you would probably no longer overeat and your current weight would go down. Most likely, the problem is that you were a little scared, or maybe you were pressured by someone who said this is no good, quit your therapy.

It's great that cognitive therapy helped you. Firstly, you have found a way out, and secondly, this way out, from my point of view, is correct.

“Intuitive eating works!”

IP is the only thing that saved me from the most severe restrictive behavior. Previously, spending two weeks on the “one grapefruit a day” diet was the norm for me.
Yes, I gained a couple of kilos. Which is basically obvious when you start eating normal food instead of cucumbers. But I feel better. My menstrual cycle and libido have returned to normal. I don’t wrap myself in scarves anymore because “oh my God, I’m fat, everyone will look at me!”
Of course, there is still a violation of the perception of one’s own body. But I'm working on it! Thank you for being here!

Thanks for this response. And again, I believe every word you wrote. I have seen many times how this actually happens, how it works. Yes, you can gain weight within a couple of kilos. You were lucky, he didn’t scare you, you turned out to be strong enough. Not everyone is so lucky, sometimes they gain more weight, sometimes a person is too vulnerable and cannot stand it. But there is no doubt that it works.

It works, it still works! I have lost 8 kg since April. This is for skeptics, maybe they will read it here. And this despite the fact that I may still be doing something not quite right.

In fact, all these success stories, please note, happen to younger people who have not had much experience with diets. The less experience you have with diets, the faster, more effective and more likely Intuitive Eating will work towards weight loss. So hurry up, quit the diet yesterday.

Conscious and Intuitive Eating - What's the Difference?

Now is my second attempt to live on an individual entrepreneur. The first one was 3 years ago and ended in failure. Now I understand that I really need to “mature” and understand that diets really don’t work. My dietary experience is 17 years. So I know what I'm talking about.
Svetlana, Thanks a lot for your book! On IP for a month. The weight is coming off little by little. But most importantly, I feel unrealistic emotional comfort, realizing that I can eat everything.
But with the body settings it’s not at all easy. This takes time. I don’t trust my body, I don’t always understand what I want to eat. And lately, when I feel hungry, I can’t understand what exactly I want to eat. It looks like I'm missing information here. I also have a question: what is the difference between intuitive and mindful eating? I'm somehow confused...

When you can’t figure out what exactly you want to eat, this very often happens to beginner intuitive eaters. Food confusion sets in: it seems like everything is possible, but it’s not clear what kind of taste you want. You can wait a little, walk around and try to eat very small pieces of different foods. Open the refrigerator, try a teaspoon of yogurt, pinch off a piece of bread or cut a slice of fruit. Listen to yourself, whether the body will respond or not.

About Intuitive and Conscious Eating, I like to say that it is cousins, because Intuitive Eating relies on signals of hunger and satiety and the lack of solutions to emotional problems through food in a person’s life.

Mindful Eating also relies on signals of hunger and satiety, but at the center of the method is the practice of mindfulness - a thoughtful attempt to enjoy the taste of food through all five senses: through smell, tactile sensations, etc.

“Do morbidly obese people lose weight on PI?”

We all know how hard it is to lose weight. Where does such confidence come from that “the kg gained during the development of IP will then easily go away when eating behavior is normalized”?

From experience, this is exactly what happens in a large number of people whose metabolism has broken down due to bouts of overeating. Today we voiced many stories of how it happened.

Do morbidly obese patients lose weight on PI? Specifically, in two years in Intuit there was at least one client weighing 130 - 170 kg who would have lost several tens of kg?

We have no right to violate confidentiality and talk about what happened to the patients of the Center. Only they themselves can talk about this. Therefore, when people write that they succeeded and that they underwent therapy with us, we joyfully welcome this, but we ourselves cannot disclose such information.

To answer your question, I will say that people lose weight on Intuitive Eating, regardless of whether they have morbid obesity or not. Depends on whether there are eating disorders and how severely the metabolism is disturbed. Quite often, to stabilize weight in morbid obesity, it is enough to adjust the nutritional structure, wait a while and the weight begins to decrease.

What is happening now with Svetlana’s patients from the Dutch clinic, about whom she wrote 3-4 years ago? Do they hold weight? Have you recovered again?

Absolutely all people have completely different fates. There are those who have reduced their weight to 40 kg and remain there. There are people who could not stand the process, moved towards bariatric surgery and had surgery. There are people who have lost weight and gained it back. Here I should note that not all patients of our Dutch clinic practiced Intuitive Eating, because the clinic did not immediately work with this method.

Intuitive Eating is Freedom

For me, IP was a tremendous liberation. Freedom from exhausting diets, worries about excess weight, endless thoughts about food, food ceased to be a regulator of my emotional state. Now food is simply a way to satisfy hunger and enjoy the taste. IP is not a system, not a limitation, you can’t get tired of it. You can't get tired of FREEDOM.

Great words! Thank you for them.

I have been practicing as an individual entrepreneur for six months now. At first, I ate a strong plus, all because it’s difficult to immediately understand how much and what you want. At first I was very emotional and it was difficult to practice mindfulness. However, this time gave me tremendous experience. Next, my mind tried to control me, because what I wanted to eat did not fit into the idea of “normal” food. Those around me added fuel to the fire, criticizing what I wanted. And the most scary thing was not to eat fresh vegetables and fruits. The other day I had an examination and the doctor said: “You can’t have fresh vegetables and fruits until the disease goes away.” I'm shocked. Those around me too, because the disease was asymptomatic. As for losing weight, I have noticeably lost weight, although the doctor said that it wouldn’t be possible without pills. It turns out. And with physical exercises, everything gradually got better. The body requires walks, swimming pool, yoga and all with great pleasure, without control and excessive stress.

Thank you for another inspiring story, and I will note again: the very situations when Intuitive eating and accurate listening to the body’s needs lead to situations where the body tells us exactly what we shouldn’t do.

Don't hate sugar!

I've been working as an individual entrepreneur for 3 years now. Lately I have been very concerned about the “toxicity” of industrial sugar. Nutritionists and nutritionists write that consuming quickly digestible carbohydrates provokes an increase in insulin production. Increased insulin in the blood is the biochemical cause of the completely intuitive desire for sweets and starchy foods. For a long time I myself lived like this and moved towards sugar and starch in every meal, and the dose increased. In addition, I often just physically wanted to eat strictly sweets. After giving birth, I do not eat sugar and sweets from the store, as well as white rice, potatoes and bread, in order to improve the quality of breast milk by avoiding any fermentation in my intestines. I cook a lot at home so that the whole family can eat well and tasty: my husband and I, two daughters and indirectly our little son. Berries, fruits and dried fruits, nuts, and honey give me a sweet taste. Food desires are very different, new favorite combinations and cool recipes have emerged. The child is calm. The attacks of wild hunger in the morning and even after feeding the baby have disappeared. The skin has cleared up. The weight decreases a little, but perhaps this just happens naturally after childbirth.

But I felt from my own experience how much more intuitive eating is without this obsessive narcotic sweet. This is what natural, highly nutritious foods make you want to eat. The amount of food consumed has decreased on its own without restrictions - I eat when I want. The tongue now finds a sweet taste in everything. I remember how I quit smoking and was happy. And with sugar now the same feelings. I admit that initially the wild craving for sweets was due to strict prohibitions from childhood. I don’t forbid my children, but they themselves began to gravitate towards natural things, imitating me. At a party at a party, I eat what they give, of course, and I don’t suffer.

I would like to assert that fast carbohydrates, due to the insulin response, prevent the establishment of intuitive eating in some people. Svetlana, please comment on my opinion based on your experience.

Our experience shows that no types of micro- and macronutrients, be it proteins, fats, carbohydrates, vitamins, do not interfere with the establishment of Intuitive nutrition. Everything is poison and everything is medicine, the only question is the dosage. It’s the same with any so-called “dangerous” products.

I'm very amused by the marketing story about the toxicity of industrial sugar, because, on the one hand, it is a way to make us eat more sugar. What is forbidden, you want more. And on the other hand, to force us to buy sugar-free products that contain other ingredients that are not good for us.

Consuming fast-digesting carbohydrates produces a rapid insulin response. This is a source of fast energy. These are the very foods that allow us not to faint if we suddenly experience extreme hunger. Children know this very well; they have much more preferences for sweet tastes than other tastes. This lasts until about 20-25 years, until new preferences appear.

We know from research that sugar is essential for brain and bone growth in children. Therefore, I do not welcome the restrictions that you suggest, and I cannot call this nutrition completely Intuitive. But if it works for you, then maybe it's better for you.

Don't hate sugar! The whole question is how we eat it. If we consume large amounts of hidden, added sugar in industrial foods, processed foods, then, indeed, the level of sugar consumption turns out to be very high. But when you know what's on your plate, it's not toxic to you. The scary thing is the sugar that is hidden in ketchup, canned food, cheeses and other products that, in theory, should not contain it.

When will Intuitive Eating become easy?

Good afternoon. I only recently realized the reason for my breakdowns: I don’t believe that I will ever start eating intuitively “automatically”, on my own, without mental effort every time. It turns out that on an individual entrepreneur I constantly need to keep myself in check and control every piece, whether I want it or not, and why I want it. And if so, what difference does it make whether I’m on a diet or on an individual entrepreneur? It's still control. On a diet, at least you don’t have to think and strain before and during each meal. Please dispel doubts - is there any possibility that a person with an eating disorder will begin to eat intuitively and consciously without effort or consideration? Or does this control need to be maintained throughout life?

First of all, I want to reassure you: yes, there is such hope. An important and interesting study was recently published; we linked to it on our social networks. It was conducted with people who suffered from bulimia, anorexia and binge eating disorder and showed that it was possible and very beneficial for them to learn Intuitive Eating once they had gone through the recovery stage and got rid of the main symptoms of eating disorder.

What is happening to you is called the hyper-awareness phase. I didn't write about this in the book, but Evelyn Tribolli wrote about it. Every intuitive eater who has just been a careful eater, when starting out, must think hard all the time, work with their thoughts, inhibitions and signals.

This is the painful phase where you really spend a lot of energy eating intuitively. The good news is that this phase passes quickly. It lasts several months if you have serious experience with eating disorder. Maximum six months.

But ultimately, Intuitive Eating becomes easy, automatic. You don't think about what you need to eat, how to make this choice, you just confidently reach out and take what you need.

The important thing is to just keep going. It seems to me that this is ultimately the theme of the entire broadcast today.

Results

If you gained weight on Intuitive Eating, it’s not your fault, but Intuitive Eating isn’t to blame either. The experience of past diets and the metabolic damage that arose as a result is to blame.

Can this be overcome? Yes, you can. In 80% of cases, we come to the conclusion that if you endure and continue to do what you were doing, then the compensatory kilograms gained during Intuitive Nutrition go away quite imperceptibly.

If this does not happen, a structured eating phase may be needed. You may need to go through a traffic rules module and eat according to a specific plan.

I would like to remind you that Intuitive Eating is not a weight loss method and never has been. If your main goal is to lose weight, you don't need Intuitive Eating.

With one exception, when the patient comes with doctor's orders, when the weight really threatens life, in all other cases the need for weight loss is a need for something else. This is the need for love, support, acceptance. By becoming slimmer, we do not become more loved, or more popular, or happier, we simply begin to put less pressure on the ground. Therefore, think about if you really need to lose weight, then why should you do it.

Intuitive eating is the freedom to not think about what I have the right to eat and what not, to continue to live more happy life with less frustration and anxiety.

If you take all the features of the method for granted, then you will succeed. Perhaps you personally will not lose weight on Intuitive Eating. If this is a fundamental point for you, well, eat differently. People who choose Intuitive Eating choose it not for weight loss, but for that inner feeling of harmony that is familiar to every intuitive eater. Harmony with yourself, your body.

I want to wish you to achieve this harmony.

This fall we are recruiting a new group for training in Intuitive Eating skills. Join us!

Video recording of the broadcast:

Many people dream of losing weight without significant food restrictions, and this has become possible thanks to a new system called “intuitive eating.” Its basic principle is that the body knows what it needs to function properly, so you need to listen to your desires.

What does intuitive eating mean?

There are many examples when a person exhausts himself with diets and physical activity, but does not achieve the desired result. This is due to the fact that the body simply protests such restrictions. The psychology of overeating and intuitive eating are directly interconnected, since this technique allows for the consumption of all foods in the quantities required by the body. Ideal, but it looks unrealistic. Stephen Hawkes suggested intuitive eating after experiencing it himself. He claims that you can achieve results if you learn:

recognize your own body signals;
control your appetite;
understand when you feel hungry and when you feel overeated.

Intuitive eating - principles and rules

There are certain principles that help you learn to understand your body and lose weight:

Complete rejection of diets, since temporary restrictions on food give only short-term results.
You should not ignore it, because the body may think that a crisis has come and it is necessary to stock up for the future. In addition, it is important to understand that hunger and appetite are different things. The principles of intuitive eating are based on fractional consumption of food, with a portion being approximately 200 g.
No need to perceive food as the main culprit overweight. Don’t scold yourself for wanting to eat sweets, as this is how your body signals a lack of glucose.
Intuitive eating is based on recognizing the feeling of fullness. Use a scale from 1 (very hungry) to 10 (overeating). You should focus on a value of 5-6 points.
You should not perceive food as the main joy in life. It is important to switch to enjoying quality rather than quantity.
Intuitive eating, the rules of which are simple and clear, involves avoiding stress eating and rewarding with food. Instead of a cake, it’s better to buy a new dress, and get rid of a bad mood with the help of music, and so on.
Love yourself with all your flaws, because you can only lose weight with a positive attitude.

Intuitive eating or healthy eating?

In fact, it is wrong to compare these concepts, since they are very similar. The thing is that many people have the wrong idea about proper nutrition, because this is not a strict diet at all, but a principle when a person eats healthy foods. The best decision, according to experts - intuitive nutrition, the menu of which is based on the principles healthy diet. The only clarification is that if you really want to eat an unhealthy burger or chocolate bar, then do not deny yourself the pleasure.

Cons of Intuitive Eating

The disadvantages of this nutritional method are not significant; it is worth noting the difficulty in creating a diet. Its author does not offer a menu, so you have to do everything yourself, focusing on existing rules and the basics of a balanced diet. Many, describing the shortcomings of intuitive eating, note that you should always have your “favorite dishes” on hand so as not to overload on buns, fast food, and so on.

The intuitive nutrition system is designed for developed and smart people who have good knowledge, understand their desires, and so on. Another disadvantage of this technique is the lack of discipline, which increases the risk of failure. The developer has not provided any restrictions on time, frequency and volume of food, so there is always a temptation to break loose and eat something extra. In addition, there is no exact figure that people who want to lose weight should focus on.

How to switch to intuitive eating?

Taking the first step is difficult, so to switch to intuitive eating, it is recommended to focus on the following rules:

You need to eat at the table, protecting yourself from all distractions, that is, TV, the Internet and conversations on serious topics. All attention should be focused on food.
The transition to intuitive eating means that you should sit down at the table only when you feel hungry, but when the first signs of satiety appear, you need to immediately get up from the table.
Determine your taste preferences and before each meal ask yourself what you want to eat.
Start moving more, and the results of intuitive eating will be even better. Choose a direction in sports that will bring you pleasure.

Exercises to switch to intuitive eating

There are various tricks that will help ease the transition to the new menu. It is recommended to create a personal hunger scale. For this intuitive eating exercise, you will need to draw or print a ruler and write next to it. different levels sensations, for example, “hungry”, “full”, “overeat” and so on. Opposite each gradation, describe your own sensations in the body. It is important to constantly check this scale throughout the day to determine the intensity of your hunger.

Intuitive Eating Diary

Starting to eat based on your own feelings is not easy, because it is very difficult to get rid of thoughts about food. In order for intuitive nutrition to give results, it is recommended to keep a diary, where you should write down a list of foods eaten and your own feelings while eating them. After some time, it will be possible to conduct an analysis to understand when metabolism is active, when food takes a long time to digest and a feeling of heaviness arises, which further provokes appetite, and so on. Continue recording the sensations as you make adjustments.

Intuitive eating for weight loss

It is worth saying that the presented method does not help all people lose weight, since not everyone is able to correctly follow the basic principles of intuitive eating. In addition, it should be noted that it is not suitable for people who are predisposed to gaining excess weight. For those who are interested in how to lose weight using intuitive eating, it is important to know that people who find good results achieve. While following the rules of a healthy diet, do not forget to treat yourself to delicious food.

Books about intuitive eating

If you are interested in the presented method of losing weight, then it is recommended to read the following books:

Svetlana Bronnikova " Intuitive eating. How to stop worrying about food and lose weight" The most popular book among people who want to find harmony in their relationship with food. According to reviews, the information presented in this work helps to understand yourself and your body and change your attitude towards food.
Evelyn Tribole: book " Intuitive eating. A revolutionary new approach to nutrition" The author of this work worked next to the founder of this movement. The book helps you look at your diet differently and learn to live wisely and inspiredly.
Dr. Mazourik " Intuitive eating. How to guarantee weight loss?" Author of the book on by example talks about how he was able to change his eating habits and lose weight. On the pages accessible language the mechanisms of hunger and satiety are described, as well as other rules of intuitive nutrition. The author focuses on the problem of emotional overeating.

Formation of derivative forms using the example of a name Svetlana
Original form	I stage	II stage	III stage	IV stage
Svetlana →	↓Svetlana\|k\|a →	Svetlana very good\|k\|a 1
	↓Svetlana\|onk\|a ↓Svetlana\|points\|a 2 Svetlana\|ushk\|a
Svetl(an\|a) →	Svetl\|yak →	Svetlya h\|ok
Svet(lan\|a) →	↓Light →	↓Light\|k\|a 1 →	↓Light very good\|k\|a 1 Light h\|ik 1
		↓Svet\|ul\|ya 1 →	↓Svetul\|k\|a →	Svetul ech\|k\|a 1
			↓Svetul\|enk\|a ↓Svetul\|echk\|a 2 Svetul\|ik
		↓Svet\|un\|ya 1 →	↓Svetun\|k\|a →	↓Svetun ech\|k\|a 1 Svetun h\|ik 1
			↓Svetun\|echk\|a 2 Svetun\|chik 2
		↓Light\|us\|ya 1 →	↓Shine\|k\|a →	Svetus ech\|k\|a 1
			↓Svetus\|enk\|a ↓Svetus\|echk\|a 2 Svetus\|ik
		↓Svet\|uh\|a 1 →	↓To the Light w\|k\|a 1 →	Svetush ech\|k\|a 1
			↓To the world w\|enk\|a 1 to the world w\|echk\|a 2
		Light\|ush\|a 1 →	↓Svetush\|enk\|a 2 ↓Svetush\|echk\|a 3 Svetushka 2
	↓Svet\|enk\|a 2 ↓Svet\|ik 2 ↓Light\|k\|a 2 ↓Light\|points\|a 3 ↓Svet\|ul\|ya 2 ↓Svet\|un\|ya 2 ↓Light\|us\|ya 2 ↓Light\|uh\|a 2 ↓Svet\|ush\|a 2 ↓Svet\|ushk\|a 2 Svet\|chik 3
(C)vet(lan\|a) →	↓Vet →	↓Vet\|k\|a 1 →	Vet very good\|k\|a 1
		↓Vet\|onk\|a 1 ↓Vet\|points\|a 2 Vet\|ushk\|a 1
	↓Vet\|k\|a 2 ↓Vet\|onk\|a 2 ↓Vet\|points\|a 3 Vet\|ushk\|a 2
(Svet)lan\|a →	↓Lan\|a →	↓Lan\|k\|a 1 →	Lan very good\|k\|a 1
		↓Lan\|k\|a 1 →	Lan ech\|k\|a 1
		↓Lan\|echk\|a 2 ↓Lan\|points\|a 2 Lan\|ushk\|a 1
	↓Lan\|ya →	↓Lan\|echk\|a 3 ↓Lan\|k\|a 2 ↓Lan\|points\|a 3 ↓Lan\|ushk\|a 2 Doe\|k\|a 2
	↓Lan\|echk\|a 4 ↓Lan\|k\|a 3 ↓Lan\|points\|a 4 ↓Lan\|ushk\|a 3 Lan\|k\|a 3

The “eating intuitively” experiment: what came of it? Creation of a nutrient medium. “In any unclear situation, you need to return to base”

Chapter 14 Principle 1: Giving up control

Experimentarium 2

Chapter 15 Principle 2: You have the right... to eat

Literary name

Zhukovsky's ballad "Svetlana"

“Once on Epiphany evening...”

Name outside the ballad text

Becoming a real name

Name ban

Anthroponymic explosion of the 1920s

Rethinking the name

Name crisis

Derived names and related names

Before intuitive eating

Intuitive Eating

Psychosomatics

Alkalinization and acidification

When does hunger go away?

The child gained weight on Intuitive Eating

“What’s wrong with us?”

For whom does Intuitive Eating work?

“In any unclear situation, you need to return to base”

Intuitive eating and diabetes

Gaining weight on a meal plan

“Intuitive eating works!”

Conscious and Intuitive Eating - What's the Difference?

“Do morbidly obese people lose weight on PI?”

Intuitive Eating is Freedom

Don't hate sugar!

When will Intuitive Eating become easy?

Results

What does intuitive eating mean?

Intuitive eating - principles and rules

Intuitive eating or healthy eating?

Cons of Intuitive Eating

How to switch to intuitive eating?

Exercises to switch to intuitive eating

Intuitive Eating Diary

Intuitive eating for weight loss

Books about intuitive eating

Chapter 14
Principle 1: Giving up control

Chapter 15
Principle 2: You have the right... to eat