We get so inundated with so many opinions everyday about how and what we should be eating. So. Much. Information. It is overwhelming.
You are going to learn all about Intuitive Eating and understand what the framework really means. I will discuss it’s benefits and even some criticisms and misunderstandings. Lastly, I will provide some valuable resources to help you on your journey to begin Intuitive Eating.
Definition of Intuitive Eating
Intuitive Eating is a self-care eating framework, which integrates instinct, emotion, and rational thought and was created by two dietitians, Evelyn Tribole and Elyse Resch in 1995. Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date (The Original Intuitive Eating Pros Website).
Intuitive Eating is based on a framework of 10 “intuitive eating principles” and its benefits have been proven in over 125 published studies. I am all about the “science” so reading through those studies was so validating.
What Is It Really??
Now that we got the technical definition out the way, let’s talk about what that means in layman’s terms. I like to describe Intuitive Eating as a way of listening to YOUR internal cues as a way to choose what, how much, when, where and why you eat. Most of us are so disconnected from our own bodies and cues that we rely on external forces to tell us what to do. That external force can be the influencer you see on IG, your trainer telling you to eat only purple food, your own set of food “rules” or even your mom telling you to lose some weight and the new diet she found that “is the one”.
As an illustration, can we agree that you know what it feels like when you have to pee? No one has to tell us when we have to do that or how (unless we are a toddler and your mom is making you go before a car ride!). Our bodies send us signals to notify us when we have to pee! Guess what, our bodies send us signals telling us when to eat but we have managed to block those out and follow mostly external forces.
In my post about the Hunger Fullness Scale, I take a deeper dive into this concept. Check it out!
Intuitive Eating brings you back to listening to your body and shutting out what others say is right for you. Our bodies are VERY smart.
Another big factor is bringing back enjoyment and satisfaction in what you eat and also how you choose to move your body! So much joy has been lost and it can be found again.
Another term that often comes up around Intuitive Eating is “Mindful Eating”. While there are some similarities between the two, the main differences is that mindful eating is about staying in the present (that’s why it is called mindful) and eating without judgment. Intuitive eating is a more structured framework that utilizes 10 specific principles and being mindful is within those principles.
Embracing the 10 principles into your life can be life altering in ways that are indescribable.
It is so freeing and empowering!
10 Intuitive Eating Principles
Here is a list of the Intuitive Eating principles. This is the order they are listed in the framework, but they are not in order of importance.
- Principle #1: Reject the Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace with Food
- Principle #4: Challenge the Food Police
- Principle #5: Discover the Satisfaction Factor
- Principle #6: Feel Your Fullness
- Principle #7: Cope with Your Emotions with Kindness
- Principle #8: Respect Your Body
- Principle #9: Movement – Feel the Difference
- Principle #10: Honor Your Health with Gentle Nutrition
For a more detailed explanation of the Principles, visit the post “The 10 Principles of Intuitive Eating”
What are the Benefits?
Now that you know what Intuitive Eating is and about all the past and emerging research, you are probably wondering what are its benefits.
- Greater body appreciation and satisfaction
- Positive for mental health
- Improvement in life satisfaction – enjoying life
- Unconditional self-regard and optimism
- Psychological hardiness
- Greater motivation to exercise, when the focus shifts to ENJOYMENT
A recent meta-analysis review of twenty – four studies published between 2006 – 2015 found that Intuitive Eating was associated with the above benefits.
(Ricciardelli, B.L.(2016). A systemic review of the psycosoical correlates of intuitive eating among adult women. Appetite 96:454-472.
This framework was also found to improve disordered eating, dieting and the constant striving for the “thin-ideal” that plagues society. This is so vital to enjoying life!!
From my personal experience and the members of the No Weigh Way Community , I see both men and women taking back their lives again. Not only are they emotionally feeling so much better but physically they are just thriving. The messages and calls I get every day are real live proof of the evidence listed above. I love when real life imitates science!
And of Course There is Criticism…
As with all good things in life, there are naysayers out there. Right? I find that most people do not really know what Intuitive Eating TRULY is. They take bits and pieces of information they hear, usually anecdotally, and then form an opinion. Here are a few criticisms I have heard in the past few years since it’s popularity emerged.
- I tried IE and it did not work for me
- Isn’t it just the hunger fullness diet?
- Do you just eat candy and cake all day long?
- I would never be able to stop eating. Ever.
- This has to be “anti-health”
What I have found in practice is that when I hear these criticisms, they are because the person does not have a grasp on what Intuitive Eating TRULY is and they just know bits and pieces of the concept. Some people, incorrectly, think it is the “hunger / fullness” diet meaning you eat when you are hungry and stop when you are full. This framework is so much more involved than that simple concept.
I also hear that if you do intuitive eating you just eat “junk” and throw away the idea of being “healthy”. That is a gross misinterpretation.
To truly understand Intuitive Eating you must take a deep dive into the principles and how they fit into your life.
How to Get Started with Intuitive Eating
Disclosure: The next sections contains Amazon affiliate links. As an affiliate, I earn a commission on qualifying purchases.
The advice that I give everyone who wants to learn all about Intuitive Eating is to get the original book, “Intuitive Eating. A Revolutionary Anti-Diet Approach” by Evelyn Tribole and Elyse Resch. These ladies are the founders of this framework and wrote the first edition in 1995! I do suggest getting the most recent edition which is the fourth edition. The concepts have been updated through the years and this version is by far the best.
The other advice I give my clients when getting started with Intuitive Eating is to REALLY understand the concepts. Take some time to learn each one. This is a process and it does not happen over night.
You can not “fail” at Intuitive Eating but you can give up too soon. Trust the process.
Additional Resources
As I noted above, to truly understand what Intuitive Eating is I highly suggest reading the Holy Grail of books on this subject written by the founders of the Intuitive Eating framework, Evelyn Tribole and Evelyn Resch. Click on the image to order a copy.
If you have kids, I HIGHLY recommend the book, “How to Raise An Intuitive Eater. Raising the Next Generation with Food and Body Confidence” by Sumner Brooks and Amee Severson. I get so many questions about raise kids to be intuitive eaters. It can really set our next generation up for more joy in their life around food and to feel more peaceful in their body. To purchase your own copy, you can click on the book image below.
Check out my post that gives my Top 5 Books on Intuitive Eating.
I learned, and continue to learn about all things Intuitive Eating and Anti-Diet from podcasts. It is probably my favorite way to keep my finger on the pulse. I created a post about my 7 Favorite Intuitive Eating Podcasts.
Here are a few posts I wrote that take a deeper dive into why dieting is harmful and why to stop. Check them out. “Chronic Dieting Pitfalls: Why You Should Stop” and “How to Stop Dieting“
If you are interested in working 1:1 with a specialist, I would suggest finding someone who is a Certified Intuitive Eating Practitioner AND I would ONLY work with someone who was certified by “The Original Intuitive Eating Pros”. This is where I earned my certification and would be more than happy to see how we can work together. Fill out the CONTACT ME section on this website or shoot me an email at Laura@noweighway.com
