If you’re someone who is stuck in the diet cycle and have heard about intuitive eating, you may be wondering, is intuitive eating just another diet? As an intuitive eating nutritionist, I hear this question frequently. My clients are surprised to find that it’s actually completely opposite of a diet.
Instead, intuitive eating offers a sustainable approach to nourish your body and foster a healthier relationship with food. But you may be asking yourself, what exactly is intuitive eating? Just eating whatever I feel like? No, not at all.
Intuitive eating includes 10 principles on how to stop dieting & start listening to your body.
Before we dive into what it may look like to work with an intuitive eating nutritionist, let’s explore the fundamental principles of intuitive eating and how it can empower you to regain control over your eating habits and well-being.
What Is Intuitive Eating?
Intuitive eating is a philosophy and approach to eating that encourages a return to our natural instincts when it comes to nourishing our bodies. It’s about tuning into your body’s signals, respecting your hunger and fullness cues, and making food choices based on your individual needs and preferences.
I know this feels scary if you have been dieting for some time. You may be telling yourself, Ok Kate, but “I will only eat pizza and cookies all day.” Exact quote from a previous client. I promise, you won’t! When you learn to listen to your body and learn how to properly nourish yourself, you will be surprised on how peaceful you can feel around food.
Intuitive eating contains 10 principles, which I will outline below for a better understanding.
The Ten Principles of Intuitive Eating
Intuitive eating is based on ten core principles that can guide you on your journey to a more harmonious relationship with food. These principles include:
1: Reject the Diet Mentality: Let go of restrictive dieting and the idea that there’s a one-size-fits-all solution to nutrition.
2: Honor Your Hunger: Listen to your body’s hunger signals and respond with nourishing food.
3: Make Peace with Food: Allow yourself to enjoy all types of food without guilt or judgment.
4. Challenge the Food Police: Silence the inner critic that judges your food choices.
5: Discover the Satisfaction Factor: Savor and enjoy your meals, finding pleasure in eating.
6: Feel Your Fullness: Pay attention to your body’s signals that you’re comfortably full.
7: Cope with Your Emotions Without Using Food: Develop alternative coping mechanisms for emotional eating
8: Respect Your Body: Accept and appreciate your body, regardless of its size or shape.
9: Exercise and Feel the Difference: Engage in physical activity that makes you feel good rather than as a means of punishment.
10: Honor Your Health: Make food choices that honor your health and taste buds while also being gentle with yourself when you don’t eat perfectly.
Why I became an Intuitive Eating Nutritionist
I became an intuitive eating nutritionist because it actually works! It works because it acknowledges that everyone’s body and nutritional needs are unique. It promotes a positive and sustainable relationship with food, reduces anxiety around eating, and can lead to improved physical and mental health.
I noticed that so many of my clients in the past would continue to get suck in cycles, but after learning intuitive eating, they were able to go off on their own and take care of their bodies, without guilt or shame.
My clients that have chosen to embrace the principles of intuitive eating, have found themselves free from the constraints of diet culture, enjoying their food more, and nurturing a healthier mind and body.
What your life could look like after working with an Intuitive Eating Nutritionist
Let me give you an example of client E who came to me after “trying everything”. E came to me after years of dieting – she tried it all – low carb, cutting sugar, keto, tracking macros, weight watchers, clean eating. When she first started something she felt so good and felt like she could stick to the things really well – at first. Then eventually, she’d binge on the exact food she had sworn off or eat it and feel guilty for hours.
Then came the self talk – “I have no willpower”, “I will never figure this out”, “I am addicted to sugar”
This, my friends, is the binge restrict cycle.
Every time she labeled a food as off-limits, it became more powerful. The more she restricted, the more intense the rebound.
So instead of cutting more foods out, we did the opposite.
We worked on:
- Consistent meals
- Permission to eat all foods
- Removing food morality
- Rebuilding trust with hunger and fullness
It felt scary at first. But over time, the urgency around food softened.
One day when she was listing wins, she said:
“I had ice cream last night and didn’t think about it again.” She could not believe it!
If you’re stuck in the cycle of restrict → binge → shame → restart, you’re stuck in a pattern that diets created and you can get out!
Ready to make peace with food and start working with an intuitive eating nutritionist? Book a free call here.
Not quite ready to work together?
Some resources to get you started:
My completely Free Intuitive Eating Guide – click to download
The Intuitive Eating Workbook
Where to find it: https://amzn.to/4qIhnVf
The Intuitive Eating Book
Where to find it: https://amzn.to/3MMmS7w
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