Diet crisis in America: Celebrity fitness trainer and mom touts 'no rules' nutrition plan

A nutrition trend known as "intuitive eating" is aiming to avoid the strictness of traditional dieting.

Intuitive eating isn’t a diet plan. It's an "approach to eating based on one’s internal needs," according to the Harvard School of Public Health.

The choice of food will vary based on a person’s physical or emotional needs, regardless of food type, calorie count or time of day.

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Intuitive eating has been used as a weight-loss strategy and a treatment for disordered eating, according to Harvard.

Megan Roup, a celebrity fitness trainer in Los Angeles and founder of The Sculpt Society fitness app, spoke to Fox News Digital in an interview about how she's adopted intuitive eating.

Intuitive eating focuses on satisfying hunger instead of eating diet food options that leave people feeling "empty." (iStock)

While Roup is not a nutritionist, her approach to sustainable physical training has trickled into her overall lifestyle, including at home with her two kids.

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"I’m all about listening to my body and eating intuitively," she said. "That means I’m not restricting food … I’m really listening to my hunger cues – eating when I’m hungry, stopping when I’m full."

Roup said she selects foods that make her feel "good or energized."

Megan Roup, pictured, a celebrity fitness trainer in Los Angeles and founder of The Sculpt Society, spoke to Fox News Digital about hoe she's adopted intuitive eating. (Heather Gildroy)

In her early 20s, Roup admitted that she fell victim to "every fad diet" instead of nourishing her body and listening to what it needed.

Following strict guidelines around food can make it "harder for us to listen to what our body actually needs and wants," she said. 

As an intuitive eater herself, Roup doesn’t restrict her kids, either.

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As a busy mom, she said she’s "all about quick, easy recipes," such as overnight oats for breakfast that include organic ingredients like almond milk, nuts and berries.

Roup also shared a smoothie recipe that her kids enjoy, which blends almond milk, strawberries, blueberries, half a banana, a scoop of almond butter, chia seeds and spinach.

As a busy mom, Roup (not pictured) said she’s "all about quick, easy recipes," often including her children in the process of preparing food. (iStock)

Her children are also involved in the cooking process, as Roup noted that her 3-year-old enjoys throwing the ingredients into the smoothie blender.

"It’s good for her to see what we’re putting into the smoothie … striving to eat whole foods that make us feel good," she said.

Pairing fitness and nutrition

Just as with food, Roup advises against following strict rules and ditching the "all-or-nothing mentality" when it comes to fitness.

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In her own training practice, Roup said she encourages her clients to discard the idea that they must work out for hours each day.

The fitness expert recited one of her favorite mantras: "Commit to less so you can show up more."

The Sculpt Society is an online fitness platform that combines "low-impact, full-body sculpting with very easy-to-follow dance cardio," said Roup, pictured here. (Heather Gildroy)

"I would rather my clients show up for 10 minutes a day and do that consistently throughout the week," Roup said. 

"Build that habit so it is something you can sustainably show up to daily – and I think it's the same with food."

There is no rule book, she noted — and fitness and food aren't "one-size-fits-all."

A nutritionist’s perspective

Registered dietitian and nutritionist Ilana Muhlstein weighed in on the intuitive eating lifestyle in a conversation with Fox News Digital.

While she said she understands the appeal of the concept, especially to people with a history of strict dieting, Los Angeles-based Muhlstein said intuitive eating can be "impractical and unrealistic for most people, particularly children."

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"Proponents of intuitive eating suggest that if you crave cookies, you should eat cookies; if you want fries, eat fries; and if dessert before dinner sounds appealing, go for it," she said. 

Ultra-processed foods are "dangerously easy to over-consume," a nutritionist said. (iStock)

"In a society flooded with highly palatable and addictive ultra-processed foods, following every craving can lead to unhealthy outcomes," she warned.

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The more processed foods you consume, the more you crave them, according to Muhlstein.

"Without practical guidance, such as encouraging people to fill half their plate with vegetables or to prioritize foods high in protein and fiber, many will fall into the trap of overindulging in ultra-processed foods," she said.

Setting an example

Intuitive eating could help kids form healthy relationships with food, according to Roup.

"It starts with modeling that behavior for them," she said. "If you are talking about yourself badly, talking about food being good and bad, putting a lot of emphasis on certain foods … they pick up on that."

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Parents should set the example by staying active and prioritizing their health, Roup advised, as well as demonstrating a "joyful practice" of preparing and eating food that makes them feel good.

Intuitive eating is about "taking away the rules and giving the autonomy back to myself and my body, because everybody is different," said Roup. (Heather Gildroy; iStock)

Muhlstein, however, warned that allowing children to eat "whatever they want" can be just as dangerous as letting them "watch whatever they want" or "go to bed whenever they want."

As a mother of three, the nutritionist emphasized the importance of introducing nutritious foods to children.

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"With pediatric obesity and diabetes at all-time highs, teaching children to love and enjoy wholesome, nutritious foods is more crucial than ever," she told Fox News Digital.

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"Moreover, food genuinely tastes better when you’re hungry, so ensuring that kids consume plenty of fruits, vegetables and protein is essential."

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Research suggests that children who eat more fruits and vegetables and less sugar perform better academically and experience improved mental health and well-being, Muhlstein mentioned.

Roup encourages her clients to speak to a nutritionist if they are looking for more guidance on intuitive eating. (iStock)

"Nutrition is a critical aspect of parenting," she added.

"Providing positive guidance while encouraging healthy choices from a place of love is essential to ensuring that the next generation doesn't suffer further."