As Intuitive Eating continues to rise in popularity on social media (and in the media in general), I thought it would be helpful to explain what exactly it is since most posts and articles only give you a tiny picture of a much larger and more nuanced subject. My work with clients through Mindfully Well is based upon the principles of Intuitive Eating, so this may be helpful as well if you have questions about what this may look like if you’re interested in my coaching program.
Intuitive Eating is a framework that was developed by two dietitians, Evelyn Tribole and Elyse Resch, in 1995. It is weight-inclusive and evidence-based, with over 100 studies to date and a validated assessment scale (Intuitive Eating Scale by researcher Tracy Tylka) that can be used to determine how strong of an intuitive eater an individual is. Intuitive Eating is focused on self-care and integrating information you receive from your instincts, emotions, and rational thoughts to make eating decisions.
A common misconception is that Intuitive Eating is solely driven by “eat what you want, when you want it”, when in fact it is a lot more nuanced and is based upon 10 core principles. While it’s totally acceptable to eat in that way (your body, your choice), true Intuitive Eating is driven by your heart, mind, and body. The practice of Intuitive Eating is focused on attunement with your body’s signals. It is an ongoing, lifelong practice.
10 Principles of Intuitive Eating
Intuitive Eating is a very personal and individualized process that is guided by 10 principles:
- Reject the Diet Mentality – A challenging (but crucial) first step, rejecting the diet mentality involves recognizing that weight, health, and happiness are not as linked as we’ve been taught to believe. Living in a smaller body does not necessarily mean you are healthier and happier, just as living in a larger body doesn’t mean you’re less healthy/happy. Research shows that our behaviors matter more to our health than our weight. We must work to reject the notion that quick fixes, fad diets, “lifestyle changes”, and weight loss are the key to health and happiness AND that in many cases, they do more harm than good.
- Honor Your Hunger – It is important for health to keep our bodies adequately fed and nourished. Ignoring hunger can lead to overeating or making less thoughtful choices around food, as well as kick off the binge-restrict cycle. Honoring hunger allows you to re-establish trust with your body and learn to listen to the cues and messages it is sending you.
- Make Peace with Food – Giving yourself unconditional permission to eat ALL foods is an important part of the Intuitive Eating process (yes, even the foods that are deemed “off limits”!). Telling ourselves we can’t have certain foods is a form of restriction/deprivation that can spiral into uncontrollable cravings and binges. Food has no moral value and is not “good” or “bad”. In turn, eating certain foods does not make you “good” or “bad”. Food is food!
- Challenge the Food Police – Many of our thoughts around food we’ve actually picked up from the culture around us or the people we’re closest too (i.e. good, bad, healthy, unhealthy). You may have a little voice in your head judging you for every bite that crosses your lips. Challenging this voice and turning negative, judgmental thoughts into ones that are more positive and supportive is an important part of eating intuitively.
- Discover the Satisfaction Factor – One of the things diet culture often overlooks is the importance of pleasure in eating. If we didn’t enjoy eating as a species, we probably wouldn’t have made it this far! When you eat what you want and find satisfaction with your meals and snacks, you feel more satisfied, fulfilled, and content. By eating what is satisfying, you won’t chase the feeling of “enough”.
- Feel Your Fullness – In addition to honoring our hunger, part of eating intuitively is also honoring our fullness. Our body sends us signals when we are full as well, and it’s important to observe the signals that we are no longer hungry. It may be helpful to pause while eating and assess the taste of food or where your hunger/fullness level is throughout the meal.
- Cope with Your Emotions with Kindness – While it is ok to eat for emotional reasons and short term comfort, it’s important to recognize that food doesn’t fix feelings of anxiety, boredom, sadness, loneliness, or anger, and in some cases, may leave us feeling worse. While food may be a temporary fix or a tool that we need to utilize in the short term, it’s important to deal with the root cause of the emotions and treat ourselves with kindness and compassion.
- Respect Your Body – If we all ate and exercised the same, we would still look different! Body diversity is a wonderful, beautiful thing. All bodies deserve care, dignity, and respect. It is important to acknowledge that large component of our body size is determined by our unique genetic blueprint, just like our height, shoe size, or hair color.
- Movement: Feel the Difference – Rather than exercising solely for aesthetic reasons, shift your focus on to how movement makes you feel. Workout routines don’t have to be militant. Movement can be a joyful experience if you find an activity you enjoy. Does your chosen form of movement bring you happiness, energy, and a sense of accomplishment? Or is your routine a form of punishment with a side of guilt?
- Honor Your Health: Gentle Nutrition – It is possible to make food choices that honor your health as well as your taste buds. There is no such thing as “perfect” eating. One food, one meal, and one day does not make or break your health. You’re eating pattern over time is what matters. Rather than subtracting things from your diet (like most diets tell us), can you focus on adding in some nourishing foods?
For more information about each of the principles of Intuitive Eating and actionable steps you can take to start implementing them in your life, please visit the links above (COMING SOON). I’ve provided a short definition of each, but you’ll get LOTS more information by visiting the blog post for each specific principle.
Another great way to learn about Intuitive Eating is by reading the book Tribole and Resch wrote outlining the framework, principles, and actionable steps. They released an updated edition in 2020, and I recommend it to all of my clients. If you’re interested in purchasing a copy, I do make a small affiliate commission through Amazon (which helps to support this blog!) if you shop using this link.
I do also think it’s important to acknowledge that there is a level of privilege associated with being able to practice Intuitive Eating to the fullest extent. Individuals experiencing food insecurity may find it challenging to honor hunger and eat a wide variety of foods, especially given financial limitations in purchasing adequate amounts of food. It IS still possible to practice Intuitive Eating, but there are obvious considerations that need to be made. Eating enough food in this situation is the priority, but you can begin to incorporate other principles as they feel appropriate to you. If you or someone you know has difficulty affording food, the National Hunger Hotline can help you find food shelves, child feeding locations, and other assistance programs (such as SNAP and WIC) that can help you buy food.
What are the benefits of Intuitive Eating?
As I mentioned above, there have been over 100 research studies on Intuitive Eating. These studies have shown many positive health outcomes, including:
- Improved cholesterol and triglyceride levels
- Decreased blood pressure
- Better body image and higher levels of body appreciation
- Higher self-esteem
- Improved metabolism
- Decreased rates of disordered and emotional eating
- More nourishing food choices
- Diminished stress levels
- Increased satisfaction with life
In addition to positive health outcomes, Intuitive Eating can improve your relationship with food and exercise, making it more likely that you’ll choose health promoting activities. Many of my clients also report feeling less guilt around food and their bodies, as well as an increase in energy, overall contentment, and well-being.
Will I lose weight with Intuitive Eating?
Unlike dieting, success with Intuitive Eating isn’t measured by pounds or inches lost. Rather, we focus on the benefits listed above and your own personal goals around health and well-being. It’s impossible to predict what will happen to your weight through the intuitive eating process because your weight is dependent on genetics, personal history, dieting history (and its impact on your metabolism), and many other factors. With Intuitive Eating, your weight could go down, go up, or remain the same.
Is Intuitive Eating for everyone?
YES! We are all born as naturally intuitive eaters, listening to our body’s signals for hunger, fullness, and satisfaction. It IS possible for us to return to that place.
I’m often asked if someone who lives in a larger body needs to lose weight in order to become an intuitive eater. Intuitive Eating is for you, no matter your body size. Remember, weight is not as linked to health as we’ve been taught to believe. You can improve your health without losing weight. It’s behaviors that matter.
Another common question is if it’s possible to practice Intuitive Eating with a food allergy or medical condition that requires diet modifications. The answer is also YES. Remember that “Honor Your Health” is a principle of Intuitive Eating. Gentle Nutrition is where we can address some of the modifications that may need to be made to your eating pattern, but you can still benefit from all of the other principles. With my clients, I always focus on what we can add to your diet rather than subtract when it comes to health. In the case of allergies, that isn’t always possible, but my goal is always for you to be able to eat as many foods as you can!
An important caveat: If you are in treatment for an eating disorder, your hunger and fullness cues may not be reliable depending on your stage of recovery. If your treatment team has given you a meal plan, you need to follow it. This is important for making sure your body is adequately nourished and that those cues can return.
What other questions do you have about Intuitive Eating?
Please feel free to comment below or send me a message. I’m happy to answer in the comments or in a future blog/Instagram post.
Mindfully yours,
Sam
Resources:
- Definition of Intuitive Eating by Evelyn Tribole (2019): https://www.intuitiveeating.org/definition-of-intuitive-eating/
- Tylka, Tracy L. Development and psychometric evaluation of a measure of intuitive eating. J Counseling Psych;2006. 53(2), Apr:226-240.
- The Intuitive Eating Scale can be found in Appendix A of this study.
- 10 Principles of Intuitive Eating: https://www.intuitiveeating.org/10-principles-of-intuitive-eating/
- Intuitive Eating Studies: https://www.intuitiveeating.org/resources/studies/
