What Is Intuitive Eating? All Your Questions Answered

Are you sick and tired of constantly dieting, obsessively counting calories, and feeling guilty after every meal? If so, there may be a different approach to eating that you haven’t tried yet – it’s called intuitive eating. This eating style isn’t a diet, but rather a way of listening to your body and giving it what it needs to feel satisfied. It may sound simple, but you might be wondering how to get started and what the benefits are. Don’t worry, we’ve got you covered! In this blog post, we will answer the question – what is intuitive eating – and any other questions you have. We will also show you how to develop a more joyful and peaceful relationship with food.

What is intuitive eating?

So, what is intuitive eating? Where did it come from? This approach to food and body image was developed by registered dietitians Evelyn Tribole and Elyse Resch, and it’s an evidence-based, non-diet approach that encourages a positive attitude towards food.

Intuitive eating is not about following a strict set of rules or restrictions, but about tuning in to your internal cues of hunger, fullness, and satisfaction. By doing so, you can learn to trust your body and its intuition, and make peace with food. This approach is based on ten principles that help you tune out external influences such as diet culture, food rules, and weight stigma. So, if you’re ready to break free from diet culture and embrace a healthier relationship with food, intuitive eating might be right for you. Give it a try and see how it can transform your life.

What are the 10 principles of intuitive eating?

Principle 1: Reject the diet mentality: 

Intuitive eating is about rejecting the diet mentality and embracing a more flexible and compassionate attitude towards food.

The diet mentality is a set of beliefs and attitudes that promote weight loss and restriction. It is based on the idea that there is a perfect diet out there that will make you thin, healthy, and happy. However, the diet mentality is also based on a number of myths and misconceptions about food and weight.

For example, the diet mentality often teaches us that certain foods are “good” and others are “bad.” It also teaches us that we need to avoid certain foods in order to lose weight or stay healthy. However, there is no such thing as a good or bad food. All foods have different nutritional profiles, but no single food is good or bad for everyone.

The diet mentality also teaches us that we need to restrict our food intake in order to lose weight or stay healthy. However, food restriction is not sustainable in the long term. It can lead to feelings of deprivation, cravings, and binge eating. It can also lead to a decrease in metabolism and make it more difficult to lose weight and keep it off.

The first principle of intuitive eating is to reject the diet mentality. This means letting go of the belief that there is a perfect diet out there that will make you thin, healthy, and happy. It also means letting go of the need to restrict your food intake.

Rejecting the diet mentality can be challenging, especially if you have been dieting for many years. However, it is an essential step in learning to eat intuitively.

So the first principle to what is intuitive eating is it is a way of living that rejects the diet culture.

Principle 2: Honor your hunger

The second principle of intuitive eating is to feed your body with enough energy and nutrients to prevent excessive hunger. This means eating when you’re hungry and stopping when you’re full, without restrictions or guilt.

It’s important to understand that hunger is a natural and important signal from your body. When you’re hungry, your body is telling you that it needs fuel to function properly. 

Ignoring or suppressing your hunger can lead to a number of problems, including:

• Overeating later on, when you’re finally so hungry that you can’t control yourself
• Fatigue, irritability, and difficulty concentrating
• Cravings for unhealthy foods
• Binges and purges
• Weight gain or loss
• Nutritional deficiencies

If you’re constantly trying to restrict your food intake, your body will go into starvation mode. This means that it will start to store more energy as fat, in case you need it later. This can make it difficult to lose weight and keep it off.

So, what is intuitive eating when it comes to  energy and nutrients? Here are a few tips:

• Listen to your hunger and fullness cues. When you start to feel hungry, eat something. When you start to feel full, stop eating. Don’t wait until you’re ravenous to eat, or until you’re so stuffed that you’re uncomfortable.
• Eat a variety of foods from all food groups. This will help to ensure that you’re getting all the nutrients that your body needs.
• Include plenty of fruits, vegetables, and whole grains in your diet. These foods are packed with vitamins, minerals, and antioxidants that are essential for good health.
• Choose lean protein sources, such as chicken, fish, beans, and tofu. Protein helps to keep you feeling full and satisfied after meals.
• Limit processed foods, sugary drinks, and unhealthy fats. These foods are low in nutrients and high in calories, which can lead to weight gain and other health problems.

If you’re not sure how much food you should be eating, or if you’re concerned about your calorie intake, talk to a registered dietitian. They can help you to create a personalized meal plan that meets your individual needs.

Principle 3 Make peace with food

The third principle of intuitive eating is centered around making peace with food. This involves giving yourself unconditional permission to eat whatever food you desire, whenever you desire it. It is important to allow yourself to eat all foods without feeling any guilt or judgment. When you restrict certain foods and label them as “off-limits,” it can create intense cravings and lead to uncontrollable binge eating. By removing the restrictions and allowing yourself to indulge in all foods, you can break the cycle of deprivation and overeating.

Making peace with food involves understanding that no foods are inherently “good” or “bad.” All foods can fit into a healthy diet, and it is important to listen to your body’s cravings and preferences. By allowing yourself to eat foods that you enjoy, you can create a more positive relationship with food and improve your overall well-being.

It is important to note that making peace with food is not an overnight process. It takes time and practice to overcome the negative thought patterns and behaviors that are associated with restrictive dieting. But by embracing the principles of intuitive eating and giving yourself permission to enjoy all foods, you can find freedom from the cycle of guilt and shame that often accompanies dieting. In the end, a healthy relationship with food is about balance, moderation, and self-compassion.

Principle 4: Challenge the food police

Intuitive eating is a practice that involves listening to your body’s natural cues and honoring them, rather than relying on external rules and restrictions to dictate your eating behaviors. One of the key principles of intuitive eating is to challenge the so-called “food police” – those internal and external voices that try to tell you what you should or shouldn’t eat. These voices are often influenced by diet culture and unrealistic standards of beauty and health, and can leave you feeling guilty and ashamed about your food choices.

To truly embrace intuitive eating, it’s important to reject these harmful voices and instead tune in to your own inner wisdom and compassion. This means learning to trust your body’s signals of hunger and fullness, and giving yourself permission to eat the foods that nourish and satisfy you. It also means recognizing that there is no one “right” way to eat, and that what works for one person may not work for another.

By challenging the food police and embracing intuitive eating, you can cultivate a healthier and more positive relationship with food and your body. You can learn to honor your hunger and fullness, make food choices based on your own needs and preferences, and enjoy a greater sense of freedom and joy around eating. So the next time you hear those negative voices creeping in, remember that you have the power to choose a different path – one that leads to greater self-love and acceptance.

Principle 5: Discover the satisfaction factor:

Intuitive Eating’s 5th principle encourages discovering the satisfaction factor. The act of eating should be an enjoyable and pleasurable experience. By indulging in what you truly crave, in a comfortable and welcoming atmosphere, you can feel more satisfied and fulfilled with smaller food portions. The satisfaction factor plays a significant role in helping you recognize when you have had enough food.

Allow yourself to enjoy the food you consume without any guilt or shame. By doing so, you can savor every bite and experience a sense of pleasure that can lead to feeling more content and satisfied with less food. When you restrict yourself from eating what you desire, you may end up overeating later on. This is why it is essential to listen to your body’s cravings and indulge in the foods that make you happy.

Eating in a peaceful environment can also contribute to the satisfaction factor. Avoid distractions, such as electronic devices, and focus on your meal. This can help you be more mindful of what you are eating and how much you are consuming. By doing this, you can learn to recognize the moments when you feel full and satisfied, and avoid overeating. Overall, discovering the satisfaction factor can aid you in developing a healthier and positive relationship with food.

Principle 6: Feel your fullness 

The sixth principle in mindful eating is to feel your fullness, which is to pay close attention to the signals that your body sends when it has had enough food. Take a break in the midst of your meal and ask yourself how the food tastes, how full or hungry you feel, and how much more you need to feel content. By respecting your body’s cues, you can stop eating when you are comfortably full. This will prevent overeating, which can lead to discomfort and other negative health outcomes.

It is important to listen to your body and give it the necessary time to process the signals it is sending you. This means taking your time during meals and not rushing through them. When you pause and check in with yourself, you can better understand when you have had enough to eat and when you need more. It is also important to note that everyone’s body is different, so the amount of food needed to feel satisfied may vary.

By incorporating this principle into your eating habits, you can create a healthier relationship with food and promote overall well-being. Mindful eating can help you become more aware of your body’s needs and provide a sense of control over your food choices. So, take a moment to pause, listen to your body, and enjoy your meals without overindulging.

Principle 7: Cope with your emotions with kindness

If you are wondering what is intuitive eating when it comes to emotions, then here is the answer. The seventh principle of intuitive eating is all about treating your emotions kindly. You must acknowledge that food cannot resolve your emotional troubles or fulfill your emotional requirements. Eating to satisfy any other needs besides physical hunger will eventually lead to negative consequences. Rather than relying on food as a coping mechanism, explore healthy alternatives to handle your moods, like confiding in someone, jotting down your thoughts in a journal, practicing meditation, or pursuing a hobby.

Therefore, it is essential to understand that emotions and eating are closely related. It is common to turn to food when we are feeling stressed, anxious, or overwhelmed. However, we must break this cycle and learn to manage our emotions without relying on food. When you use food as a coping mechanism, you often end up feeling guilty and ashamed, which only adds to your emotional distress. Hence, you must find other ways to deal with your emotions that are more constructive and effective.

Coping with your emotions kindly is a vital aspect of intuitive eating. It is crucial to recognize that food is not a solution to our emotional problems and that using it as such can lead to negative consequences. By exploring alternative ways to manage our emotions, we can break free from the vicious cycle of using food as a coping mechanism and develop a healthier relationship with food.

Principle 8: Respect your body:

The eighth principle of intuitive eating is all about respecting your body. You should learn to accept your body just the way it is today, without comparing it to others or wishing it were different. It is important to understand that your body is unique and deserves both respect and care. Even though you may not love every single part of your body, you can still show appreciation for what it does for you and treat it kindly.

By respecting your body, you can cultivate a positive relationship with it. This means that you should listen to its needs and take care of it accordingly. It also means that you should avoid negative self-talk or body shaming, and instead, focus on the things you love about your body. When you treat your body with kindness and compassion, you are more likely to make choices that benefit your health and well-being.

Remember that respecting your body is an ongoing process. It may take time to learn to accept and appreciate your body, but it is worth the effort. When you respect your body, you are taking an important step towards living a happier, healthier, and more fulfilling life. So, take a deep breath, let go of any negative thoughts, and embrace your unique and wonderful body.

• Principle 9: Movement – feel the difference: 

Intuitive Eating’s ninth principle emphasizes the importance of physical activity in promoting a healthy lifestyle, both physically and mentally. Engaging in exercise should be about feeling good, rather than focusing on burning calories or altering one’s physical appearance. Rather than forcing oneself to participate in activities that are unpleasant, individuals should find activities that they genuinely enjoy and make them feel energized, strong, and happy.

When it comes to physical activity, it’s essential to focus on the sensations that come with it. Instead of obsessing over how one’s body looks during exercise, focus on how it feels. This mindfulness practice can help individuals develop a deeper appreciation for their bodies and the movements they’re capable of.

Furthermore, incorporating physical activity into one’s daily routine can positively impact mental health. Exercise has been shown to reduce stress levels, improve mood, and boost self-esteem. Finding ways to move the body that feel good can have a significant impact on one’s overall well-being.

In summary, Principle 9 of intuitive eating encourages individuals to engage in physical activity for the purpose of feeling good, not for the sake of burning calories or changing their physical appearance. By finding activities that one enjoys and focusing on how movement feels, individuals can develop a deeper appreciation for their bodies and improve their physical and mental health.

Principle 10: Honor your health – gentle nutrition

Intuitive eating is a philosophy that aims to help people establish a healthy relationship with food. One of its fundamental principles is Principle 10, which emphasizes the importance of honoring your health. This principle encourages you to choose foods that nourish your body and make you feel good. However, it also acknowledges that it’s not necessary to eat perfectly to be healthy. You can indulge in less nutritious foods occasionally without feeling guilty or compromising your overall health.

The key to implementing this principle is to find a balance between variety, moderation, and pleasure in your eating habits. Eating a diverse range of foods ensures that you get all the necessary nutrients, while moderation helps you avoid overeating or under-eating. Pleasure, on the other hand, reminds you that food is not just fuel but also a source of enjoyment.

By honoring your health, you are prioritizing your physical, mental, and emotional well-being. It means that you are making choices that support your health goals while also acknowledging that perfection is not the goal. This principle encourages flexibility and self-compassion, allowing you to make choices that are right for your body and your lifestyle. Remember, your health is not defined by a single meal or food choice, but rather by your overall patterns of behavior.

What are the benefits of intuitive eating?

There are many benefits for your physical and mental health.:

• Improved relationship with food. Intuitive eating helps you to develop a more positive and trusting relationship with food. You learn to listen to your body’s hunger and fullness cues, and to eat foods that you enjoy and that make you feel good. This can lead to a more peaceful and enjoyable relationship with food.
• Improved body image. Intuitive eating can help you to improve your body image. As you learn to accept and nourish your body, you start to see yourself in a more positive light. This can lead to a greater sense of self-love and acceptance.
• Reduced stress and anxiety. Intuitive eating can help to reduce stress and anxiety around food. When you’re not constantly worrying about what you’re eating or how much you’re eating, you can relax and enjoy your food more. This can lead to a reduction in overall stress levels.
• Improved physical health. Intuitive eating can lead to a number of physical health benefits, including improved weight management, reduced risk of chronic diseases, and better blood sugar control. When you’re eating a variety of nutritious foods and listening to your body’s cues, you’re more likely to fuel your body in a way that supports optimal health.
• Increased mental and emotional well-being. Intuitive eating can also lead to a number of mental and emotional health benefits, including improved mood, increased self-esteem, and reduced feelings of guilt and shame around food. When you’re not constantly restricting your food intake or beating yourself up about what you’re eating, you’re more likely to feel happy and confident.

Intuitive eating can also help you enjoy food more, improve your digestion, reduce inflammation, and boost your immune system. Intuitive eating is not a quick fix or a magic bullet, but a sustainable and holistic way of living that can enhance your overall well-being.

How do you get started with intuitive eating?

If you are interested in trying intuitive eating, here are some tips and resources to help you get started:

• Follow intuitive eating experts on social media. There are many dietitians, therapists, coaches, and advocates who share valuable insights, tips, and inspiration on intuitive eating. Make sure to research and verify any information.
• Get an intuitive eating food journal which, instead of recording calories, you record youe emotions around each meal. This will help you heal your relationship with food.
• Join an online or in-person intuitive eating group or course. There are many options available for different budgets, preferences, and needs. 
• Be patient and compassionate with yourself. Intuitive eating is a journey, not a destination. It takes time and practice to unlearn diet culture and reconnect with your body. You may encounter some challenges and setbacks along the way, but that’s normal and expected. Don’t give up or judge yourself harshly. Remember that you are doing this for yourself and your health.

Can you lose weight eating intuitively?

The answer is yes, but it’s important to understand that intuitive eating is not a weight loss diet. It’s a non-diet approach to eating that focuses on listening to your body’s hunger and fullness cues, and choosing foods that you enjoy and that make you feel good.

When you eat intuitively, you’re more likely to eat foods that are nutrient-rich and satisfying, and you’re less likely to overeat. This can lead to weight loss over time, but it’s not guaranteed. The amount of weight you lose, and how long it takes, will depend on your individual body and other factors such as your activity level and metabolism.

Imagine your body is a car and food is the fuel. When you eat intuitively, you’re putting the right fuel in your car at the right time. This helps your car run smoothly and efficiently.

If you try to restrict your food intake, or if you eat foods that your body doesn’t need, it’s like putting the wrong fuel in your car. This can cause your car to run poorly, and it can even lead to damage.

When you eat intuitively, you’re giving your body the fuel it needs to function properly. This can lead to weight loss, but it’s not the only benefit. Intuitive eating can also improve your mood, energy levels, and overall health.

How long does it take to see results from intuitive eating?

Intuitive eating is a practice that prioritizes internal cues, such as hunger and fullness, over external ones, such as calorie counting and food rules. If you’re curious about intuitive eating and wondering how long it takes to see results, the answer is not straightforward. Intuitive eating is not a one-size-fits-all program or a quick fix. Rather, it’s a lifelong journey of learning and unlearning.

One of the benefits of intuitive eating is that it can help you establish a healthy relationship with food and your body. By tuning in to your body’s signals and responding with kindness and compassion, you can break free from damaging diet culture and societal pressures. However, the results of intuitive eating are not linear or predictable. They vary from person to person, depending on a variety of factors.

Your starting point, goals, challenges, and progress all play a role in how quickly you might see results from intuitive eating. Some people may notice changes in their eating habits and body image relatively quickly, while others may take longer. However, it’s important to remember that everyone’s journey is unique and there is no “right” timeline for progress. The key is to focus on the process of learning and growing, rather than fixating on a specific outcome or timeline. By embracing the principles of intuitive eating and giving yourself permission to trust your body, you can cultivate a more peaceful and fulfilling relationship with food and yourself.

What does a day of intuitive eating look like?

A day of intuitive eating can look different for everyone, depending on their individual needs and preferences. However, here is a general example:

Morning:

• Wake up and drink a glass of water.
• Wait until you feel hungry to eat breakfast.
• Choose a breakfast that you enjoy and that will give you energy, such as oatmeal with berries and nuts, eggs and toast, or a yogurt parfait.

Midday:

• If you start to feel hungry between breakfast and lunch, have a snack.
• Choose a snack that is nutritious and satisfying, such as a piece of fruit, a handful of nuts, or a hard-boiled egg.

Lunch:

• When you feel hungry, have lunch.
• Choose a lunch that you enjoy and that will give you the nutrients you need, such as a salad with grilled chicken, a soup and sandwich combo, or a veggie burger on a whole-wheat bun.

Afternoon:

• If you start to feel hungry between lunch and dinner, have a snack.
• Choose a snack that is nutritious and satisfying, such as a piece of fruit, a yogurt parfait, or a trail mix.

Dinner:

• When you feel hungry, have dinner.
• Choose a dinner that you enjoy and that will give you the nutrients you need, such as a roasted chicken with vegetables, a salmon pasta dish, or a lentil soup.

Evening:

• If you feel hungry after dinner, have a snack.
• Choose a snack that is light and satisfying, such as a piece of fruit, a cup of herbal tea, or a handful of nuts.

It’s important to note that this is just an example. You may need to eat more or less often, depending on your individual needs. And there is no right or wrong way to eat intuitively. The most important thing is to listen to your body and eat what you need, when you need it.

What are some common challenges of intuitive eating?

Intuitive eating may sound simple, but it’s not always easy. You may face some obstacles or difficulties as you try to adopt this new way of eating. Some of the common challenges are:

Fear of weight gain or loss: Many people fear uncontrollable weight gain or loss when practicing intuitive eating. However, this fear is unfounded. Intuitive eating assists your body in discovering its natural weight range, which may differ from your present weight, but is the optimal range for your body’s best performance. This range can be maintained without resorting to food restriction or excessive exercise. Trust your body’s knowledge of its needs and ability to adjust accordingly.

Difficulty distinguishing between physical and emotional hunger: dentifying whether you are hungry due to the need for food or because of some other feeling can be difficult at times. Emotional hunger can be accompanied by negative feelings and is often sudden, urgent, and specific. On the other hand, physical hunger is flexible, general, gradual, and accompanied by physical sensations. To distinguish between the two, you can use a hunger scale or ask yourself some questions before consuming any food.

Pressure from family, friends, or society: People who don’t understand or support intuitive eating may resist or criticize you, question your choices, comment on your weight or appearance, or try to persuade you to follow their diet advice. To cope with this pressure, you can set boundaries with them, educate them about intuitive eating, or seek support from like-minded people.

Old habits die hard:

When you practice intuitive eating, it is normal to experience occasional slip-ups where you fall back into old patterns of dieting, restricting, bingeing, or overeating. However, these moments should not discourage you or make you give up on intuitive eating. Rather, they are opportunities for learning and growth, as you develop a new skill. Take advantage of these moments to reflect on your experience and identify what triggered you. Using a food journal to record your emotions around food is a good way to overcome this challenge

What is intuitive eating and the difference between mindful eating and intuitive eating?

Here is a list of some of the differences between mindful eating and intuitive eating:

• Mindful eating is a practice, while intuitive eating is a philosophy. Mindful eating focuses on the process of eating, while intuitive eating encompasses the whole spectrum of health and well-being.
• Mindful eating is based on the concept of mindfulness, which originated from Buddhism. Intuitive eating is based on the principles of intuitive eating, which were developed by two dietitians.
• Mindful eating can be applied to any type of food or diet, while intuitive eating rejects any form of dieting or food restriction. Mindful eating helps you enjoy your food more, while intuitive eating helps you make peace with food.
• Mindful eating requires more attention and awareness, while intuitive eating requires more trust and confidence. Mindful eating involves observing your thoughts and feelings, while intuitive eating involves listening to your body’s signals.
• Mindful eating can be practiced by anyone, while intuitive eating may not be suitable for everyone. Some people may have medical conditions or histories that prevent them from following their intuition fully. For example, people with diabetes, allergies, or eating disorders may need to consult with their health professionals before trying intuitive eating.

Examples of intuitive eating

Here are some examples of intuitive eating in everyday life:

• You’re at work and you start to feel hungry. You take a break to eat a snack that you packed, such as a piece of fruit and some nuts. You eat slowly and savor the food, and you stop eating when you feel comfortably full.
• You’re out to dinner with friends. You order a meal that looks appealing to you, and you don’t worry about whether it’s “healthy” or not. You enjoy your meal and don’t feel guilty about eating whatever you want.
• You’re feeling stressed, and you have a craving for chocolate. You allow yourself to eat a piece of chocolate, and you enjoy it without guilt. You know that eating chocolate won’t hurt you, and it’s okay to indulge yourself from time to time.
• You’re going on vacation. You don’t stress about what you’re going to eat, and you allow yourself to enjoy all of the delicious foods that are available. You don’t feel guilty about eating whatever you want, and you know that you can always get back on track with your healthy eating habits when you get home.

So, what is Intuitive eating? It is a journey, not a destination. It takes time and practice to learn how to listen to your body and make food choices that are right for you. But it’s worth it, because intuitive eating can help you develop a healthier relationship with food and feel better about yourself.

What Is Intuitive eating? Here is what it is not!

Intuitive eating is often misunderstood or misrepresented by people who don’t know much about it or have their own agenda. 

Here are some common myths about intuitive eating and the truth behind them:

• Myth: Intuitive eating is just eating whatever you want, whenever you want.
  • Reality: Intuitive eating is about listening to your body’s hunger and fullness cues, and choosing foods that you enjoy and that make you feel good. It’s also about respecting your body’s needs and making peace with food. Intuitive eaters don’t eat whatever they want, whenever they want. They eat mindfully and consciously, and they make food choices that feel good for them.
• Myth: Intuitive eating is just for people who are already thin.
  • Reality: Intuitive eating is for everyone, regardless of size or weight. Intuitive eating can help people of all sizes develop a healthier relationship with food and feel better about themselves.
• Myth: Intuitive eating is impossible if you have a chronic health condition.
  • Reality: Intuitive eating can be adapted to meet the needs of people with chronic health conditions. For example, someone with diabetes may need to pay more attention to their carbohydrate intake, but they can still follow the principles of intuitive eating.
• Myth: Intuitive eating is hard to do.
  • Reality: Intuitive eating can be challenging at first, but it gets easier with time and practice. There are many resources available to help people learn about intuitive eating and how to get started.
• Myth: Intuitive eating doesn’t work.
  • Reality: There is a growing body of research that supports the benefits of intuitive eating. Intuitive eating has been shown to improve mental health, reduce stress, and help people achieve a healthy weight.
• Myth: Intuitive eating is anti-health or anti-nutrition.
  • Truth: Intuitive eating is pro-health and pro-nutrition. It promotes a holistic view of health that includes physical, mental,

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder