The Ultimate Guide to Intuitive Eating

Updated: Sep 8

Diet fads change as quickly as the weather. From Weight Watchers, to Whole 30, to Keto, to cleanses... it's hard to keep up.

Whether you've heard of intuitive eating or not, you may be skeptical that it'is another fad I'm throwing at you.

Rest assured. It is not.

Prior to Evelyn Tribole and Elyse Resch's book* (which brought IE to the masses), intuitive eating was already in existence.

In fact, YOU, my dear, were at one point an intuitive eater whether you know it or not!

Yupp, that's right. One reason I love intuitive eating so much is because our greatest intuitive eating teachers are... wait for it... BABIES! Yessss babies!!!! And if you know me at all, you know I LOVE me some babies.

As an infant, you are born with an intuitive intelligence that knows when to eat and how much.

You don't have the developmental capabilities yet to pick out which foods to eat, but you know when you're hungry and when you're full in addition to having preferences for some flavors over others.

This skill, this ability, is something that we're often trained-out-of as we grow older.

We're taught to look at ingredient lists and nutrition labels. We are taught to not eat before certain activities or after a certain time of day.

All of this extra information can quickly clutter our minds and take us out of communication with our bodies.

We've become a society that chooses what, when, and how much to eat based primarily on logic and thought alone.

Don’t get me wrong, the brain is incredibly powerful and necessary. But so is your connection to your body, your wants, and your needs.

You've been taught to trust facts more than feelings, but both are necessary for true health and wellness.

As I mentioned, Evelyn Tribole and Elyse Resch* have been two pioneers in the intuitive eating revolution. Together they have done countless research studies and solidified intuitive eating as an evidence-based practice.

The 10 principles of Intuitive Eating.

✨Principle #1 - Reject the diet mentality.

The very first step in becoming an intuitive eater is saying goodbye to restriction, rules, and tracking your calories in vs calories out.

In order to turn inwards and listen to our body, we have to first silence the noise of diet-culture around you.

✨Principle #2 - Honor your hunger.

When you're hungry, eat. No matter the time of day. Even if you just ate an hour ago. Even if you haven't moved your body today. If your body is sending hunger signals, it is an act of care and respect to meet your biological needs.

Intuitive eating operates under the belief that fear-based restriction of any kind ultimately leads to guilt and/or binges and does not lead to lasting health.

✨Principle #3 - Make peace with food.

This principle expands upon principle #2 and further explores the reasons we fear food and have created an entire mindset rooted in deprivation and rewards.

Making peace with food means that all foods hold equal emotional weight. For instance, eating a brownie creates the same emotional response within you as eating an avocado (the goal would be that neither evokes guilt or judgment).

✨Principle #4 - Challenge the food police.

This principle may be my favorite. Personally, my world got a whole lot brighter when I stopped using words like good/bad and right/wrong.

Challenging the food police suggests that you start developing a new voice in your mind. A voice that talks back and challenges the "diet voice" that has ruled your food choices for so long.

Often time this “diet voice” is the voice of our parents, our teachers, our athletic coaches, or the media that we have internalized over time.

✨Principle #5 - Feel your fullness.

Just as principle #2 says we need to honor our hunger, we also need to feel our fullness.

You will get full when eating. The question is whether you

1) notice this sensation

2) honor it and stop eating.

One of the biggest reasons people don't stop eating when they're full is because they've been depriving themselves of food.

Whether you're eating on a "cheat day" or you're eating a food that's only allowed on "special occasions,' these are both instances of having restrictions around food. Restrictions lead to binges or eating beyond fullness. That's why you MUST implement Principles 1 & 3 before you'll be able to stop eating when you're full.

One of the biggest push backs I get about intuitive eating is something to the extent of “if I just eat whatever I want, I will end up eating the whole cupboard.”

Part of intuitive eating is learning to trust your body and trust that you will reach fullness.

In order to become aware of your fullness, you will need to eat mindfully - pause between bites, remove distractions, and continually check in with your body throughout your meal.

*There are some diseases and medications that can impact this ability and that is worth noting if it applies to you.

One of the best ways to feel your hunger and fullness is with mindful mealtimes! Download my FREE Mindful Eating Checklist to learn how to change your relationship with food right nowwww!

✨Principle #6 - Discover the satisfaction factor.

You are allowed to enjoy food!!! Even encouraged!!

Another downside of dieting is that eating loses its fun factor. Mealtimes become structured and meal plans become law.

You get to enjoy eating!! We are WIRED to feel satisfied after a meal. This isn't cause for guilt or shame! Intuitive eating views pleasure as an integral part of the dining experience.

✨Principle #7 - Cope with your emotions without using food.

A big part of my 1:1 client work is helping my clients discover a wide range of coping skills. Eating to soothe emotions isn't bad or wrong, but it doesn't bode well as your one and only coping mechanism. You want to have a coping skill toolbox. Food can be one tool in there, but it's important you have others as well!

When working with my coaching clients, this principle can bring many tender memories and associations to the surface. If doing your own work with intuitive eating, hold yourself gently and with compassion as you sift through this principle.

✨Principle #8 - Respect your body.

This principle gets into the nitty-gritty of body image. A big message of intuitive eating is that your body is unique, hello genetics, and that there is only so much control we actually have over what it looks like.

A big part of respecting your body is surrounding yourself with body diversity and looking beyond popular media and advertisements where only one body size is represented.

✨Principle #9 - Exercise - Feel the difference

This is my favorite principle because I have never been one to enjoy “typical” forms of exercise like working out at a gym or going for runs.

I LOVE that intuitive eating makes a point to discuss your relationship with movement.

The perspective you have around exercise can make or break its role in your life.

Listening to your body’s wants and needs for movement is just as important as listening to your hunger and fullness cues. And just like with food, your relationship to movement and exercise will flourish when you release the rules and "shoulds" and get in touch with what feels good and makes you happy.

✨Principle #10 - Honor your health with gentle nutrition.

Intuitive eating does not leave everything to the body’s desires alone. Intuitive eating still incorporates nutritional guidelines but with a much lighter grasp.

Intuitive eating recognizes that one meal, whether nutritionally dense or not, does not affect your overall health.

Your health is most notably defined by trends over time and that eating “perfectly” is an unattainable standard.

To take the next step on your Intuitive Eating journey, be sure to download my Mindful Eating Guide. You'll experience food in a TOTALLY NEW WAY.

* As an Amazon Associate I earn from qualifying purchases.

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Web design by Chelsea Hester 

Photography by Re-Vive Photography,

Ali Van Eck, & Chris Bradt