With a focus on internal cues for hunger and fullness, this eating style may revolutionize your relationship with food
If you’ve ever heard of intuitive eating, you might assume that it’s just another diet trend. But you’d be wrong. In a world full of fad diets, this eating philosophy offers something completely different. Something kinder, gentler and more sustainable.
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Psychologist Susan Albers, PsyD, explains what intuitive eating is and how to begin working its principles into your life.
Intuitive eating is an approach to food that focuses on identifying and trusting your hunger cues. “It’s the polar opposite of dieting,” Dr. Albers clarifies. “Instead of following rules and restricting what you eat, you trust your internal hunger, fullness and satiety cues. This helps you decide what and how much to eat. No food is off the table.”
To eat intuitively, you need to unlearn the negative messages about food and eating. “We all have an internal eater in us, but it’s buried under diet culture,” she continues. “With dieting, you follow rules. With intuitive eating, you listen to your hunger cues. It can be a radical shift for people who avoid certain foods out of shame or guilt.”
The main benefit of intuitive eating is that it improves your relationship with your body and with food. Specifically, studies show that it’s associated with:
Will you lose weight? Maybe, but that’s not the point of intuitive eating. “The goal of intuitive eating is not weight loss,” Dr. Albers says. “Weight loss is part of diet culture. It pushes you into shame and guilt in a way that focusing on improving your health and your joy around food does not.”
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Some people, she notes, do lose weight because they’re able to stop unhealthy behaviors like binge-eating. But other people gain weight, especially if they’ve been restricting or dieting for a long time.
Intuitive eating isn’t a free-for-all — it’s a framework that helps you rebuild trust with your body. It’s based on 10 guiding principles developed by dietitian Evelyn Tribole and nutrition therapist Elyse Resch. These principles aren’t rules to follow perfectly. Instead, think of them as tools to help you unlearn harmful diet patterns and reconnect with your natural cues.
Each principle offers a different way to tune into your body, challenge diet culture and approach food with curiosity instead of judgment. Together, they lay the foundation for a healthier, more peaceful relationship with food.
Dr. Albers explains each principle and how to start applying them in your daily life.
Putting intuitive eating into practice takes time and patience. Instead of trying to tackle everything at once, Dr. Albers recommends starting small:
Eating intuitively can improve your relationship with your body and food. That sounds a lot more balanced — and more joyful — than the stress of dieting.
“Instead of making a beeline for food, pause and ask, ‘What am I feeling? And what does this feeling need?’” Dr. Albers advises. This will help you differentiate between physical hunger cues and emotion-driven eating.
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Oh, and by the way: Sometimes, the answer is food — and that’s OK. “A little bit of stress-eating now and then can be OK,” Dr. Albers reassures. “But when we turn to food over and over again to soothe or comfort our feelings, it becomes a bigger issue.”
So, if you’re craving chocolate, buy a small chocolate bar and enjoy every bite. You’ll feel happy and satisfied instead of guilty or ashamed — a much better place to be.
To learn more from Dr. Albers about intuitive eating, listen to the Health Essentials Podcast episode, Understanding Intuitive Eating. New episodes of the Health Essentials Podcast publish every Wednesday.
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