Dafür müssen wir uns erstmal ein Bild darüber machen, was denn intuitives Essen eigentlich ist.
Von vielen Gurus wird das immerhin als die natürliche Art zu essen angepriesen. So wie Babies essen. Die hören auch zum Essen auf, wenn sie nicht mehr hungrig sind. Oder?
Meiner Meinung nach hinkt dieser Vergleich stark. Denn Babys haben keine Wahl. Sie essen was ihnen vorgesetzt wird. Zuerst gibt es Muttermilch (oder Muttermilchersatz) und später sehr einfache pürierte Gerichte. Die meisten Leute füttern ihre Säuglinge und Kleinkinder nicht mit Schokolade, Pizza und Keksen. Wenn sie es doch tun, so funktioniert das mit der intuitiven Ernährung schon wieder nicht. Fettleibigkeit bei Säuglingen? Gibt es !
Auch sollte man darüber nachdenken, was für Tiere denn eigentlich „natürlich“ Essen bedeutet.
Die Natur ist ein hartes Pflaster. Fressen oder gefressen werden. Die meisten Tiere würden sich in die morbide Fettleibigkeit fressen, wenn Sie unbeschränkten Zugang zu Futter hätten.
Bei Labormäusen konnte ich selbst beobachten wie sich die Nager von 25g Normalgewicht auf mehr als das Doppelte rausgefressen haben (ohne Ausnahmen). Das ergab eine 1-2cm dicke Fettschwarte rundherum.
Der anatomisch moderne Mensch bewandert seit rund 200,000 Jahren diesen Planeten. Was war damals das natürliche Essverhalten? Sich bei Möglichkeit Fettreserven anzulegen, um vor dem nächsten Mangel gefeit zu sein. Denn Evolution kümmert es nicht ob wir schön und schlank überleben, sonder nur dass wir überleben.
Unser Verhalten heutzutage hat sich lediglich etwas an die Umstände angepasst. Jeder kennt den „Dessertmagen“: Der Bauch kann schon fast zum Bersten voll sein, aber das eine Stück Kuchen, das geht noch. Hier handelt es sich nur um eines unserer evolutionär optimierten Verhalten. In Zeiten des Überflusses was bringt am meisten Energiereserven – die Karotte, oder der Kuchen?
Nur haben wir das Problem, dass wir immer in Zeiten des Überflusses leben. Dazu gesellt sich noch die ständige Berieselung durch Werbung und somit psychologische Manipulation, sowie der Fakt, dass moderne Nahrungsmittel alles andere als natürlich sind.
Ich rede jetzt nicht nur von Keksen, Pizza und Konsorten (zu denen kommen wir gleich). Selbst Obst und Gemüse waren über Generationen künstlicher Selektion ausgesetzt. So schmecken moderne Früchte süßer, verkaufen sie sich so doch besser.
Jahrhundertealte Gemälde zeigen uns, wie gravierend sich Früchte über die Jahrhunderte der Zucht veränderten. In einem Stillleben von Giovanni Stanchi aus der Renaissance (zwischen 1645 und 1672 gefertigt) besteht eine Wassermelone zum Großteil aus dem „langweiligen“, weißen Fruchtfleisch, Samen und Schale.

Selbst in meiner Kindheit vor rund 30 Jahren war ein wichtiger Bestandteil des Wassermelonenessens, Kerne zu spucken (das war ja auch Teil des Spaßes). Heute kauft man samenlose Melonen. Ähnliche Erfahrungen bei Weintrauben – früher oft sauer, jetzt picksüß und kernlos.
Diese Veränderung unserer Nahrungsmittel stellt eine sehr junge Entwicklung dar. Menschen gibt es seit mehr als 200.000 Jahren, Sprache und komplexere Zusammenschlüsse seit 50-75.000 Jahren, Ackerbau seit 10.000 Jahren und moderne Nahrungsmittel für großzügig angenommene 100-200 Jahre. Ein winziger Bruchteil (0.1%) unsere gesamten Existenz!
Diese Zeiträume der Veränderung sind aus evolutionärer Sicht viel zu kurz für eine Anpassung. Unser Gehirn, die Steuerzentrale von Appetit und Energiehaushalt, ist weiterhin steinalt. Ein Neurologe könnte unsere Vorfahren von uns nicht unterscheiden.
Dieser Zwiespalt, diese Unangepasstheit – antikes Hirn, brandneue Mahlzeiten – bereitet allerlei Probleme.
Nahrungsmittel zu prähistorischen Zeiten, waren entweder reich an Zucker, oder reich an Fett, aber nicht beides. Obst ist süß, aber nicht fett. Avocado, Nüsse und Fleisch sind fettreich, aber nicht süß. Lediglich Milch enthält Zucker und Fett, allerdings beides in relativ geringen Mengen.
Moderne hochverarbeitete Nahrungsmittel kombinieren große Mengen an Zucker und Fett. Zum drüberstreuen kommt noch eine Prise Salz und eventuelle Aufputscher wie Koffein oder Theobromin hinzu (z.B. Schokolade). Mit dieser Kombination kommt unser Gehirn ebenso wenig klar, wie mit raffinierten Drogen.
Das normale Verhalten läuft dabei aus dem Ruder. Gewisse Nervenbahnen – das Belohnungssystem – belohnen gutes Verhalten, indem sie über mehrere Ecken und Enden zur Endorphinausschüttung und somit einem Glücksempfinden führen. Gutes Verhalten könnte das Essen von süßen Beeren von einem Strauch sein (aber auch Trinken, Sex, etc.). Die gleichen Nervenbahnen veranlassen uns auch dazu das Verhalten zu wiederholen.
Bei modernen Nahrungsmittel ist die Aktivierung dieses Systems derart stark, dass man überreagiert. Statt nur ein Stück Kuchen zu essen, werden es zwei oder drei, obwohl man gar nicht mehr hungrig ist. Einmal „programmiert“, entwickelt sich starkes Verlangen, wenn man den Kuchen nur sieht. Anfällige Personen können sogar in eine Esssucht abrutschen.
Der damals zweijährige Sohn meines besten Freundes, nachdem er zum ersten Mal Kuchen probieren durfte, brachte es mit den folgenden Worten gut auf den Punkt …
Hamm, Hamm, Hamm!
Diese starke Aktivierung des Belohnungssystems kommt nicht von ungefähr und ist Großteils auf die Arbeit von Howard Moskowitz, seines Zeichens Doktor in experimenteller Psychologie, zurückzuführen. Moskowitz’ Berühmtheit in der Nahrungsmittelindustrie stammt von der Entdeckung und Erforschung des Bliss Points (englisch für „Glückspunkt“) .

Der Bliss Point ist der optimale Bereich: nicht zu süß, aber auch nicht zu wenig süß, nicht zu salzig, aber auch nicht zu wenig salzig, mit dem optimalen Fettanteil für das richtige Mundgefühl. Es ist genau die richtige Kombination von süß, salzig und fettig, die zu einer maximalen Aktivierung des Belohnungssystems und somit auch zu maximalen Konsum führt (sowohl daheim, als auch im Supermarkt).
Nicht verwunderlich, dass meine Cousins meinen, dass das die kleinste Einheit Schokolade eine ganze Rippe sei.
Meine Frage an Sie: wie soll intuitiv Essen denn so funktionieren?
Der Knackpunkt der Unterstützer*innen lautet doch immer „Schokolade zum Frühstück? Kein Problem! Höre auf deinen Körper! Nie wieder Diäten! Nie wieder Einschränkungen!“.
Mein Körper, Ihr Körper, jeder Körper, schreit aber nach mehr und mehr, sobald das erste Stückchen Schokolade im Mund landet.
Intuitiv Essen mag zwar möglich sein. Aber nur, wenn bestimmte Nahrungsmittelgruppen komplett ausgelassen werden. Dann funktioniert’s wie beim Baby: irgendwann hat man genug vom zergatschten Brokkoli und Avocado.
Literaturstellen und Fußnoten
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Verordnung (EU) Nr. 1169/2011 des Europäischen Parlaments und des Rates vom 25. Oktober 2011 betreffend die Information der Verbraucher über Lebensmittel und zur Änderung der Verordnungen (EG) Nr. 1924/2006 und (EG) Nr. 1925/2006 des Europäischen Parlaments und des Rates und zur Aufhebung der Richtlinie 87/250/EWG der Kommission, der Richtlinie 90/496/EWG des Rates, der Richtlinie 1999/10/EG der Kommission, der Richtlinie 2000/13/EG des Europäischen Parlaments und des Rates, der Richtlinien 2002/67/EG und 2008/5/EG der Kommission und der Verordnung (EG) Nr. 608/2004 der Kommission Text von Bedeutung für den EWR. OJ L (2011).
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Sugary drink tax. Wikipedia (2020).