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Intuitive eating is an evidenced-based approach to eating created by two dietitians Evelyn Tribole and Elyse Resch in 1995. The intuitive eating approach integrates emotion, instinct, and rational thought and involves the 10 principles below. The approach educates you on how to tune into your own internal cues to respond to messages your body gives you in order to meet your needs.

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The 10 Principles of intuitive eating: 

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Discover the Satisfaction Factor

6. Feel Your Fullness

7. Cope With Your Emotions With Kindness

8. Respect Your Body

9. Movement—Feel the Difference

10. Gentle Nutrition

Through research, intuitive eating has been found to significantly improve physical and mental health. Benefits include:

• Improved cholesterol and blood pressure

• Reduced risk for heart disease

• Repaired and increased metabolism 

• Weight stabilization, instead of weight cycling up and down 

• Improved self-esteem

• Increase in satisfaction with life

• Less depression, anxiety, and stress

• Increase in interoceptive awareness (body awareness)

 

Source: Lauren Cadillac

We receive this question a lot and we’re not surprised- our culture celebrates the thin ideal and weight loss! However, intuitive eating isn’t about weight loss. As a weight neutral approach, intuitive eating strives to help you become more attuned to the physical sensations arising from their bodies and by removing the disruptions to attunement coming from rules, beliefs, and thoughts. 

There are three things that may happen when you start utilizing intuitive eating: 

1. You lose weight

2. You gain weight

3. Your weight doesn’t change 

 

Everyone is different, so outcomes may vary from person to person. Using intuitive eating means putting weight loss on the back burner as it hinders your ability to listen to your body for guidance. Remember that weight doesn’t determine your health. Your health will improve when you improve your relationship with food.

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Source: Lauren Cadillac 

While it can be helpful to learn about the principles of Intuitive Eating in recovery from an eating disorder, Intuitive Eating is more of a destination rather than the starting point. Most individuals require a level of nutrition rehabilitation before diving into Intuitive Eating.

 

We always recommend consulting with a licensed health care provider on your specific circumstance to help you in making a decision on whether intuitive eating might be right for you.

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We recommend the following online resources from domain experts to help you on your intuitive eating journey: 

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• https://www.intuitiveeating.org/ 

• https://www.laurencadillac.com/

• https://www.evelyntribole.com/