Why Intuitive Eating Is Not Just Eating “Whatever You Want, Whenever You Want”
Like it tends to do, the internet has done a number on intuitive eating and made it out to be something that it is not. I think this partly comes from intuitive eating critics not actually understanding what it is. But on a deeper level, I think that the criticism of intuitive eating is mostly rooted in fatphobia.
Intuitive eating does not focus on weight or body size, so it makes sense that those invested in diet culture might not be the biggest fans. A lot of people (especially those in the fitness and wellness industries) can not fathom life without food rules, and often assume that those not following a diet lack discipline and willpower. In reality, intuitive eating is all about reconnecting with your body and restoring your relationship with food, which takes a lot of hard work. From my personal experience and work with clients, I can tell you that this hard work is well worth it, and I hope that in this post I can help you to better understand intuitive eating and open your mind to the idea of living a non-diet lifestyle.
What is Intuitive Eating?
Intuitive eating (IE) is an evidence based practice designed by registered dietitians Evelyn Tribole and Elyse Resch. IE focuses on listening to your body's natural hunger and fullness cues to guide your eating habits, rather than following external diets or restrictions. It emphasizes eating based on what your body needs and desires, without labeling foods as "good" or "bad." By tuning into hunger and fullness signals, you can make food choices that are satisfying and nourishing. IE encourages mindfulness around eating, honoring cravings, and learning to trust your body to regulate food intake. It promotes a healthy relationship with food, where all foods are unconditionally allowed, and the focus is on overall well-being rather than strict rules or calorie counting. There are 10 principles of intuitive eating that should be adopted in order:
Reject the diet mentality
Honor your hunger
Make peace with food
Challenge the food police
Discover the satisfaction factor
Feel your fullness
Cope with your emotions with kindness
Respect your body
Movement - feel the difference
Honor your health - gentle nutrition
Sounds like a bit more than just eating whatever you want right?
What Intuitive Eating is Not
Another thing that is often misunderstood or misrepresented about intuitive eating is that it is not a means for weight loss. In fact, it is quite literally the exact opposite. Intuitive eating is a means of healing your relationship with food that has been damaged by years of chasing weight loss through restrictive dieting. Intuitive eating is a way to reconnect with your body’s internal cues that dieting tells you to ignore. Intuitive eating is regaining trust with your body and establishing a relationship built on respect. Intuitive eating allows your body to just be who she is when she is nourished and cared for.
How to get Started with Intuitive Eating
Intuitive eating requires a lot of unlearning and relearning. This is not a quick fix, but a complete mindset shift that will make you question everything you have ever known about nutrition and your body. I have a list of non-diet lifestyle resources that would be a good place to start, but I’ll also list some of my favorites here:
Intuitive Eating and the Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch
Unapologetic Eating by Alissa Rumsey
Fearing the Black Body: The Racial Origins of Fatphobia by Sabrina Strings
Working with a specialist to help guide you through the process is also a great option. I am currently accepting new clients, and can also refer you to specialists in your area if you are looking for in person visits.
A non-diet lifestyle may not be right for everyone, but if you are feeling frustrated by restrictive dieting and tired of fighting with your body, it may be time to take a different approach, and intuitive eating might be exactly what you need to heal.
Author Bio
The post was written and reviewed by Leah Barron, RD, LD, CPT, a Registered Dietitian and Certified Personal Trainer. She specializes in weight-inclusive nutrition therapy and strength training, helping people heal from chronic dieting and disordered eating. Leah holds a Bachelor’s Degree in Nutrition and Dietetics, registration with the Academy of Nutrition and Dietetics, and maintains her training certification with the National Academy of Sports Medicine.