Table of ContentsView AllTable of ContentsWhat is Intuitive Eating?Can You Lose Weight?What Are The Benefits?How to PracticeTips for BeginnersFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
What is Intuitive Eating?
Can You Lose Weight?
What Are The Benefits?
How to Practice
Tips for Beginners
Frequently Asked Questions
Intuitive eatingis an evidence-based, non-diet approach to eating that encourages a positive relationship with food and physical activity. It focuses on nurturing your body and allowing it to settle at a weight you can manage without food restriction or excessive exercise.
Although more research is needed, studies suggest intuitive eating can reduce disordered eating habits, promote a positive body image, and improve emotional well-being and weight maintenance.
This article discusses intuitive eating and how it can help you develop a positive relationship with food.
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Intuitive eating came about in 1995 after two dietitians, Evelyn Tribole and Elyse Resch, published their first book,Intuitive Eating: A Revolutionary Diet Approach.
Intuitive eating is an evidence-based, mind-body approach to health that encourages people to rely on internalhungercues to meet psychological and biological needs.
Unlike many fad diets, intuitive eating does not require calorie counting or food tracking. It also does not restrict the type of food you eat. You are empowered to decide the kind of food you eat, how much you eat, and when you need to eat.
Always consult your healthcare provider before changing your diet or starting a new health program.
The Principles
Tribole and Resch outline ten key principles of intuitive eating in their book. Understanding and knowing these principles is important to becoming an intuitive eater.
Intuitive Eating vs. Mindful EatingMindful eating involves paying attention to your eating experience without judgment. Intuitive eating includes mindful eating, but it focuses on physical activity for the sake of feeling good, rejecting the diet mentality, eating the foods you enjoy, and respecting your body.
Intuitive Eating vs. Mindful Eating
Mindful eating involves paying attention to your eating experience without judgment. Intuitive eating includes mindful eating, but it focuses on physical activity for the sake of feeling good, rejecting the diet mentality, eating the foods you enjoy, and respecting your body.
Can You Eat Intuitively and Lose Weight?
Intuitive eating is not intended to be a tool to aid in weight loss. If you are trying to lose weight, it suggests that you do not accept your current body, which does not align with intuitive eating principles.
However, intuitive eating can help you reach a healthy weight for your body type. Whether or not you lose weight will depend on how far away you are from your natural weight or set point weight. Your set point weight is the weight your body will maintain when you eat without restriction and exercise normally.
One study found that eating intuitively may promote post-partum weight loss without the required weighing, measuring, recording, and calorie counting involved in traditional weight loss programs.
Will Eating Intuitively Make You Gain Weight?
In some circumstances, intuitive eating can lead to weight gain, especially in those who have followed overly restrictive diets to maintain a weight lower than average for their body type.
It is important to know that weight gain is not always bad. If you’ve been on very restrictive diets, weight gain could signify that your body is healing from disordered eating.
What Are the Best Ways to Stop Overeating?
Intuitive eating offers both mental and physical benefits, which include:
How to Practice Intuitive Eating
You should acknowledge hunger as a good thing but be able to differentiate between physical and emotional hunger. If the hunger is physical, permit yourself to eat what satisfies you. Eat slowly, and trust your body to let you know when it is complete.
Acknowledge that it’s ok to do things that may not align with the principles of intuitive eating. Give yourself grace if you slip up and skip a meal or overindulge.
If you feel like you are ready to begin eating intuitively, here are some tips and resources to help you get started:
Summary
Intuitive eating allows people to break free from the toxic cycle of dieting and improve their relationship with food and their body. Instead of restricting foods or food groups, you are allowed to listen to your internal hunger cues, eat freely, and choose foods that leave you satisfied.
Some people may lose weight, while others may stay the same or gain weight as they learn to love and listen to their bodies. However, it’s important to note that intuitive eating is not for everyone. Be sure to speak with your healthcare provider or a registered dietitian before making any diet changes.
A Word From Verywell
Intuitive eating focuses on honoring your hunger and rejecting diet mentality. It helps you develop a healthier relationship with your body and food to improve your overall well-being. Although following your hunger cues sounds simple, it can take practice to break free from dieting and emotional eating. Give yourself grace through the process and accept yourself the way you are.
Intuitive eating is not for everyone. If you have certain health conditions, such as high blood pressure or diabetes (that require restrictions), you should seek guidance from your healthcare provider before changing your diet.
Everyone’s intuitive eating journey will differ depending on how long it takes to make peace with food. Some people will adjust within several months, while others may take much longer and require several years.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bruce LJ, Ricciardelli LA.A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite.2016;96:454-472. doi:https://doi.org/10.1016/j.appet.2015.10.012The Original Intuitive Eating Pros.What is intuitive eating?The Intuitive Eating Pros.10 Principles of intuitive eating.The Original Intuitive Eating Pros.The difference between intuitive eating and mindful eating.Leahy K, Berlin KS, Banks GG, Bachman J.The relationship between intuitive eating and postpartum weight loss.Matern Child Health J. 2017;21(8):1591-1597. doi:10.1007/s10995-017-2281-4University of Michigan School of Public Health.Intuitive eating: The non-diet is the best diet.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Bruce LJ, Ricciardelli LA.A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite.2016;96:454-472. doi:https://doi.org/10.1016/j.appet.2015.10.012The Original Intuitive Eating Pros.What is intuitive eating?The Intuitive Eating Pros.10 Principles of intuitive eating.The Original Intuitive Eating Pros.The difference between intuitive eating and mindful eating.Leahy K, Berlin KS, Banks GG, Bachman J.The relationship between intuitive eating and postpartum weight loss.Matern Child Health J. 2017;21(8):1591-1597. doi:10.1007/s10995-017-2281-4University of Michigan School of Public Health.Intuitive eating: The non-diet is the best diet.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Bruce LJ, Ricciardelli LA.A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite.2016;96:454-472. doi:https://doi.org/10.1016/j.appet.2015.10.012The Original Intuitive Eating Pros.What is intuitive eating?The Intuitive Eating Pros.10 Principles of intuitive eating.The Original Intuitive Eating Pros.The difference between intuitive eating and mindful eating.Leahy K, Berlin KS, Banks GG, Bachman J.The relationship between intuitive eating and postpartum weight loss.Matern Child Health J. 2017;21(8):1591-1597. doi:10.1007/s10995-017-2281-4University of Michigan School of Public Health.Intuitive eating: The non-diet is the best diet.
Bruce LJ, Ricciardelli LA.A systematic review of the psychosocial correlates of intuitive eating among adult women. Appetite.2016;96:454-472. doi:https://doi.org/10.1016/j.appet.2015.10.012
The Original Intuitive Eating Pros.What is intuitive eating?
The Intuitive Eating Pros.10 Principles of intuitive eating.
The Original Intuitive Eating Pros.The difference between intuitive eating and mindful eating.
Leahy K, Berlin KS, Banks GG, Bachman J.The relationship between intuitive eating and postpartum weight loss.Matern Child Health J. 2017;21(8):1591-1597. doi:10.1007/s10995-017-2281-4
University of Michigan School of Public Health.Intuitive eating: The non-diet is the best diet.
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