Intuitive Eating Guide

Rediscover your body's wisdom and develop a peaceful relationship with food

Intuitive eating is an approach developed by dietitians Evelyn Tribole and Elyse Resch that teaches you to trust your body's natural hunger and fullness cues. It's not a diet—it's a mindful eating philosophy that helps you make peace with food and your body.

The 10 Principles of Intuitive Eating

Reject the Diet Mentality
Let go of the false hope that diets offer. Recognize the damage they cause to your relationship with food.
Honor Your Hunger
Keep your body fed with adequate energy and carbohydrates. Learning to honor this first biological signal sets the stage for rebuilding trust with yourself and food.
Make Peace with Food
Give yourself unconditional permission to eat. If you tell yourself you can't have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings.
Challenge the Food Police
Confront the thoughts that declare you're "good" for eating minimal calories or "bad" because you ate a piece of chocolate cake.

These are just 4 of the 10 principles of intuitive eating. The complete approach also includes discovering satisfaction, feeling your fullness, coping with emotions without using food, respecting your body, exercising for enjoyment, and honoring your health with gentle nutrition.

Getting Started with Intuitive Eating

Transitioning to intuitive eating is a journey, not a quick fix. Here are some steps to begin:

  1. Observe without judgment: Start by simply noticing your current eating patterns, hunger cues, and thoughts about food without trying to change them yet.
  2. Reconnect with hunger and fullness: Practice checking in with your body before, during, and after meals. How hungry are you? What would truly satisfy you right now?
  3. Give yourself permission: Allow all foods into your life without restrictions. Notice how this changes your relationship with previously "forbidden" foods.
  4. Practice self-compassion: Be patient and kind with yourself throughout this process. Changing your relationship with food takes time.

Common Challenges and Solutions

Many women face obstacles when adopting intuitive eating:

  • Fear of weight gain: This is a common concern. Remember that your body will find its natural, healthy weight when you honor its needs consistently.
  • Difficulty identifying hunger/fullness: Years of dieting can disconnect us from these signals. Regular, gentle check-ins with your body can help rebuild this awareness.
  • Emotional eating: Food is often used to cope with emotions. Work on developing alternative coping strategies while showing compassion for yourself.

Remember

"Intuitive eating is a journey of self-discovery and healing, not another set of rules to follow perfectly. Be patient with yourself as you relearn how to trust your body's wisdom."

Further Resources

  • "Intuitive Eating" by Evelyn Tribole and Elyse Resch
  • "The Intuitive Eating Workbook" for additional exercises and guidance
  • Our community forum for support from others on the same journey