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Intuitive Eating: The Anti-Dieting Approach to Losing Weight
Intuitive eating - Dr. Axe
Most people are starting to accept the idea that diets the kind you go on and then
off of dont work in the long run. In fact, reports now show that about 90 to 95
percent of all diets fail! (1) One of the ironies behind failed diets and yo-yo
dieting is that, ultimately, some diets make you fat.
Meanwhile, people tend to blame themselves, feeling like a lack of willpower, no
self-control and bad genetics are the reasons they cant lose weight. Sometimes t
hey blame themselves so much that they stop eating and enter into a dangerous st
arvation mode rather than adopt a more healthful approach like mindful eating.
Along the lines of more healthful approaches to eating comes Intuitive Eating: an
emerging approach to sustainable healthy eating and body acceptance. Intuitive e
aters believe that the blame shouldnt be put on dieters themselves, but instead on
the flawed process of dieting. According to dozens of studies, this approach see
ms promising and a realistic alternative to address overweight and obesity than c
onventional weight-loss treatments. (2)
The authors of the book Intuitive Eating, registered dietitians Evelyn Tribole a
nd Elyze Resch, call their approach a 180-degree departure from dieting. Instead o
f a strong focus on weight loss, deprivation, cutting or counting calories and w
riting off certain foods, their goal is to teach people how to eat in a way that
supports a healthier relationship with food. In essence, the goal of Intuitive
Eating is to practice health on every level both physically and mentally.
The Core Principles of Intuitive Eating
Researchers have put together several different general guidelines for Intuitive
Eating which include:
1.Mostly Intrinsic Eating (mostly eating based on your inner cues for fullness a
nd hunger)
2.Sometimes Extrinsic Eating (at times eating based on your mood, social situati
on, time of day or food availability without feelings of guilt)
3.Anti-Dieting (eating thats not determined by any specific diet, like counting c
alories or following a risky low-fat diet plan, or purely just for weight loss)
4.Self-Care and Body Acceptance (regardless of current size)
Just the opposite of most quick-fix diet plans, Intuitive Eating proposes a way
of eating that allows for any and all food choices. Essentially nothing is off l
imits and there is no cap of how many calories, fat grams or carbohydrates can b
e eaten in a day. Of course, nutrition and exercise are important pieces of the
puzzle, but first and foremost the priority is to reject the diet mentality that c
auses many people to feel guilty, chronically stressed and out of touch with the
ir own bodies.
Since it removes stress, deprivation and mistrust from the weight loss equation,
Intuitive Eating relies on a better mind-body connection. This helps most peopl
e to make good food choices more often than not, to get better in touch with the
ir bodys signals of hunger versus fullness, and to respect and appreciate their u
nique body at any size.
Intuitive Eaters feel that a lack of knowledge about general nutrition isnt one o
f the main reasons that many adults cant lose weight rather its the emotional reas
ons behind eating that are hardest to overcome. Initially some people are highly
skeptical about how any eating plan that allows for all foods and zero calorie-

counting can really help bring about weight management and better mental health.
But numerous studies show that downright rejecting most diets results in better b
ody acceptance, healthy weight control, less yo-yo dieting, mostly well-rounded
and nutritious food choices, and even lower incidences of eating disorder sympto
ms. (3)
While anti-dieting (4) alone doesnt necessarily help someone lower health risks and
make smart dietary decisions, Intuitive Eating hopes to encourage healthy eatin
g in a radically new way: reconciling forbidden food issues, unleashing the comm
on shackles of dieting (deprivation, rebellion and rebound weight-gain) and help
ing people to get back to trusting their bodys own natural signs and preferences.
Intuitive Eating Guide - Dr.Axe
Proven Benefits of Intuitive Eating
Rates of obesity and being overweight continue to climb, yet more and more peopl
e report being on diets than ever. Its finally clicked with the public that we need
another way to approach healthier eating. Many studies have found positive impl
ications for Intuitive Eating, including lower body mass indexes, healthier mind
sets about food, lower cortisol levels and better body images. (5)
Ohio State University published a
ocused on several key features of
1.Unconditional permission to eat
sired
2.Eating for physical rather than
3.Reliance on internal hunger and
eat

large study on over 1,300 college women that f

Intuitive Eating, including:
when hungry and the types of foods that are de
emotional reasons
satiety cues to determine when and how much to

The women first completed the Intuitive Eating Scale (IES) to measure if they se
lf-identified as Intuitive Eaters. Compared to women scoring low on this scale,
Intuitive Eaters were found to have higher self-esteem, body acceptance and sati
sfaction; lower stress levels about being thin and fitting cultural ideals; more
satisfaction with life and positive feelings including optimism and proactive c
oping with emotions; better awareness of physical sensations originating from th
e body (hunger, fullness, fast heartbeat, heavy breathing, etc.) and overall hea
lthier body mass indexes. (6)
Many other studies have found that people who eat intuitively are less likely to
yo-yo diet (losing and gaining weight over and over again, which can damage the
metabolism) because they engage in fewer behaviors that lead to emotional eatin
g or weight gain or to what I call the metabolism death foods. Intuitive eaters ar
e less likely to eat in the absence of hunger, eat to soothe stress, eat due to
situational or social factors like peer pressure, to restrict certain food group
s, and to binge due to deprivation.
Wondering about how healthy this way of eating can really be when it comes to nutr
ition to weight? Higher Intuitive Eating scores have been tied to healthier weig
ht management and healthier BMIs and improved physical health indicators other t
han BMI (like blood pressure or cholesterol levels). This suggests that listenin
g to your bodys signals for determining what, when and how much to eat is one of
the best ways to prevent weight gain long-term.
Eating intuitively can also result in lower stress levels and lower cortisol, th
e primary stress hormone that is tied to weight gain, mood disturbances and troubl
e sleeping. People who focus on health before weight tend to experience more ple
asant emotional states in general, according to studies. Intuitive eaters report
feeling upbeat, happy, appreciative, more socially integrated, effective and re
silient. Theyre even more likely to be physically active on a regular basis, perh

aps because they value their bodies more and have more energy. (7)
The American Psychological Association identified an additional benefit of Intui
tive Eating: better self-trust and reliance on the bodys innate hunger and satiet
y cues. Intuitive Eaters primarily rely on their bodies to tell them when and ho
w much to eat, instead of what food is in front of them, the time of day, portio
n sizes being served in restaurants, or what others are eating. Studies also sho
w that better trust in ones own body leads to more self-appreciation (despite siz
e and perceived imperfections), being more attentive to the bodys basic needs, an
d having a lower risk for eating disorder symptoms (like bulimia, binge eating d
isorder or anorexia) or negative body image. (8)
6 Steps to Becoming a More Intuitive Eater
1. Acknowledge That Quick-Fix Or Fad Diets Dont Work
Its tempting to believe that theres a way to lose weight quickly, easily and perma
nently by taking drastic measures, eliminating entire food groups, radically cut
ting calories or going on a low-carb diet. But in reality, most people cant overr
ide their bodys natural biology and cravings for extended periods of time. Instea
d of trying diet after diet only to feel like a failure every time you fall off t
he wagon, stop dieting all together.
Give up the idea that theres new and better diets lurking around the corner and r
eturn to what has worked for people for centuries: eating real foods, practicing
moderation and moving your body! Aim for a nutrient-dense diet that supports a
healthy body, stable mind and steady energy levels, all without trying to be perf
ect. Make food choices that honor your health and satisfy your taste buds, while
also making you feel good.
2. Fuel Yourself with Enough Calories
Most Intuitive Eating experts believe that the goal of weight loss shouldnt take
center stage, but rather it should be put on the back burner in order to focus on
general health and feeling good. The motivation of simply wanting to lose weight
to look better, especially for a specific event, can be temporary and fleeting
but even more importantly, it causes many people to deprive themselves of enough
calories and rest, which has damaging effects on the metabolism.
Recognize that its important to give your body the calories it needs, otherwise y
oure likely to deal with feelings of chronic fatigue, deprivation and resentment,
or the urge to overeat or binge due to biological changes.
3. Avoid Good/Bad or Black/White Thinking About Certain Foods
Its true that some foods are more nutrient-dense than others, but vowing to 100 p
ercent eliminate certain foods or food groups from your diet forever can just in
crease stress and feelings of pre-occupation with forbidden foods. Intuitive eater
s aim to make peace with food, call a truce and stop the food fight. Of course, yo
u want to prioritize eating all types of healthy foods over highly processed foo
ds, but dont expect perfection and assume youll never have your favorite comfort f
oods again.
If you tell yourself that you cant or shouldnt have a particular food ever again,
it can lead to intense feelings of shame along with uncontrollable cravings. Exp
erts believe that all or nothing thinking about foods can increase the likelihood
for bingeing because when someone finally gives in to their forbidden food, they a
re very tempted to eat very large amounts, to feel like its their last chance and t
hen to feel overwhelming guilt.

Remember that its what you eat consistently over time that matters and that progre
ss, not perfection is the goal. Try your best not to view certain foods (or entir
e food groups like carbohydrates, fats or animal proteins, for example) as bad; in
stead, just aim to have them less often and focus your attention on adding in mo
re of the things that support your health and make you feel good.
4. Learn to Eat When Youre Hungry, and Stop When Full
Feeling your fullness and honoring your hunger are two key concepts of Intuitive Eat
ing. Many people find that when they dont categorize any foods as totally off-lim
its or deprive themselves of enough calories, they can finally start to eat in l
ine with what their body really needs. Learn to listen to your inner body signal
s that tell you that you are starting to get hungry, and when youve had enough to
feel satisfied.
Get to know what it feels like to be comfortably full without being overly stuffed
. Also, try to eat before you feel ravenous, which can easily lead to overeating b
efore reaching satiety. Many people find it helpful to slow down when eating, ch
ew food well, eat un-distracted (not emailing, watching TV, driving, etc.), and
to pause in the middle of a meal or snack to take note of how full they feel.
Practice mindful eating and ask yourself if what youre having is actually satisfy
ing you, or if youre simply eating it because its there. One principle that many i
ntuitive eaters love to follow is: If you dont love it, dont eat it, and if you lov
e it, savor it.
5. Find Ways to Handle Stress and Emotions without the Use Of Food
For many people, Intuitive Eating opens the doors to finding new ways to destres
s, comfort, nurture or distract themselves, and resolve emotional issues, withou
t overeating or turning to comfort food. We all feel tough emotions from time to
time like frustration, anxiety, loneliness or boredom, but its important to real
ize that food cant actually fix any of these feelings or solve problems in your l
ife.
Emotional eating might feel good in the moment, but it actually usually winds up
making the initial problem even worse, because then you have to deal with feeli
ngs of shame or discomfort, too. Wondering how to be happier everyday and to fin
d appropriate outlets for uncomfortable emotions and stress? Try exercising in a
fun way, meditation or healing prayer, writing a journal, massage therapy, acup
uncture, or spending time with people you love.
6. Practicing Body Acceptance and Be Realistic About Your Goals
We all have unique genetic blueprints, and for many people reaching their ideal w
eight is unrealistic, unsustainable and possibly even unhealthy. Just because your
e carrying around a little extra weight than youd like to doesnt necessarily mean
youre unhealthy and that you need to force yourself to be smaller.
Ask yourself if your goals are realistic. Are you setting the bar too high? Is y
our current diet or exercise routine causing more stress and harm than its worth?
Are you accepting of your natural body or constantly fighting your genetics and
beating yourself up? Respect your body, drop the guilt as much as you can, and
start feeling better about who you are so you can take better care of yourself l
ong-term.
Read Next: Mindful Eating Maintain a Healthy Weight & Appetite
References:
1.U.S. News & World Report, No, 95 Percent of People Dont Fail Their Diets: http://

health.usnews.com/health-news/blogs/eat-run/2014/11/17/no-95-percent-of-people-d
ont-fail-their-diets
2.Nutricion Hospitalaria, October 2014, Intuitive eating: an emerging approach to
eating behavior: http://www.ncbi.nlm.nih.gov/pubmed/25726186
3.Nutrition and Health, April 2012, Assessing the effectiveness of intuitive eati
ng for weight loss pilot study: http://www.ncbi.nlm.nih.gov/pubmed/23139388
4.Huffington Post, December 2013, How One Woman Is Ending Her Body Image War: http
://www.huffingtonpost.com/2013/12/05/anti-diet-project-intuitive-eating_n_439102
3.html
5.Public Health Nutrition, August 2014, Relationships between intuitive eating an
d health indicators: literature review: http://www.ncbi.nlm.nih.gov/pubmed/239624
72
6.Journal of Counseling Psychology, January 2011, The acceptance model of intuiti
ve eating: a comparison of women in emerging adulthood, early adulthood, and mid
dle adulthood: http://u.osu.edu/tracyltylka/files/2015/02/Augustus-HorvathTylkaJC
PArticle-2buggx0.pdf
7.American Journal of Health Promotion, January-February 2015, Intuitive eating:
associations with physical activity motivation and BMI: http://www.ncbi.nlm.nih.g
ov/pubmed/24459999
8.Journal of the American Dietetic Association, June 2005, Size acceptance and in
tuitive eating improve health for obese, female chronic dieters: http://www.ncbi.
nlm.nih.gov/pubmed/15942543