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What are the principles of intuitive Eating?

Intuitive Eating – What Is Intuitive Eating And How To Eat Intuitively?

intuitive eating what it is and how it works

You know that feeling all night studying and you are dead on your feet exhausted?? What foods do you crave? Lollys, coke, a coffee with 2 sugars???


Remember a time that you have tried to feed a baby ‘just a little bit’ more and no matter how hard you try they just spit the bottle/ boob out?


How about last Christmas after two weeks of binging on Christmas cake and too many wines? How is it possible you were almost excited to be starting on your New Year’s diet resolutions- that in some weird way you were actually craving salad?


These are all examples of Intuitive Eating in action. Times when your body was shouting very loudly that it needed energy/ had enough food/ wanted some decent nutrition – and was shouting so loudly that you actually heard it.


Do you know though, that your body is always talking to you this way?


We just have to learn how to listen.

hunger-scale-not intuitive eating
Click on the image to watch a full video about how the hunger scale can help with Intuitive Eating

Intuitive Eating is a dynamic integration between mind and body


Intuitive eating is evidence based, mind-body health approach to eating where YOU are front and center. YOU are the decider of your daily meal plan.


Once upon a time, as a child, you were an intuitive eater.


BUT years and years of endless dieting and following restrictive eating patterns have led to you no longer being able to speak that language. Intuitive eating helps you to re-learn this by breaking down the barriers that prevent you from hearing what your body is trying to tell you.


IN 1995 Dietitians Evelyn Tribole and Elyse Resch developed this concept in their book “Intuitive Eating- A revolutionary program that works”


Since then two further editions of the book and over 90 scientific studies have been conducted on Intuitive Eating. These have measured its positive impact on body image, life satisfaction, body satisfaction and inversely related to disordered eating and dieting., 1,2

intuitive eating reconnects body and mind

The 10 principles from the book Intuitive Eating are:


  1. Reject the Diet Mentality.
  2. Honor your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Respect your Fullness
  6. Discover the Satisfaction Factor
  7. Honor Your Feelings without Using Food
  8. Respect your Body
  9. Exercise – Feel the Difference
  10. Honor your Health, ie gentle nutrition 2


Working through these 10 principals of Intuitive Eating will remove roadblocks and cultivate your own body awareness.  You will begin to hear the whispers and then the roar of what your body is telling you.

The first, often most difficult principal is to “Reject the Diet Mentality.


Throw away those diet books and your bathroom scale. It’s time to get angry about the false promises of quick weight loss, and furious that these made you to feel like a failure when it didn’t work.


Has anyone told you that there is not a single long-term study that shows that diets work? That losing weight by dieting and food restriction actually leads to weight gain?? Yes, weight gain (3) Even worse are the phycological effects of this focus and preoccupation on weight  – body dissatisfaction and weight stigma,and this in turn negatively impacts health (4)


Yes its time to get very angry.  And when you finally recognize that diets don’t work, you can start to take a gentle approach to nutrition and your body.


But its not easy.  First up, you must trust that your body knows best. During the IE journey you will rediscover hunger and fullness. You will also learn to recognize that there is more than one kind of ‘hunger’ that you may be trying to satisfy with food. (Emotional hunger anyone?).
The work you will do will be hard but the rewards are HUGE.


No more guilt and angst about food. No more fighting with your own inner food police.

But will I lose Weight???????


The real answer is we don’t know. I explain more about if you can lose weight with Mindful Eating in THIS Video.


No one can answer that question.  Your body will settle at the weight it wants to be at.
This is perhaps the toughest part of the process. Trusting your body enough to give it the power. But while you are working through the principals of ‘Honoring your Hunger’, ‘Making Peace with Food’ and ‘Respecting your Fullness’ this trust will grow.


As will the amazing realization that:



THERE IS NO BAD FOOD (there is also no good food)

And yes, you too can learn to eat as you did as a child, by instinct and intuition.


“Call a truce, stop the food fight! Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity, it usually results in Last Supper overeating and overwhelming guilt.”

― Evelyn Tribole, Intuitive Eating: A Revolutionary Program That Works

Would you like support with your eating, weight management, body image, life goals or just motivation and encouragement?

We are here to help. We will help you to move from struggle, overwhelm, inner battle and obsession to freedom, motivation and joy.


Book your free call with Eugenia to discuss your challenges and what you desire for yourself. Together, we will decide what is the best program for you and how we can help you with your uniqe needs.  Or join our memerbs’ club today!


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  1. Tribole E. Intuitive Eating: Research Update : SCANS PULSE Summer 2017;3:3:1-5
  2. Tribole, E, Resch E. Intuitive Eating, 3rd New York, NY: St. Martins Press, 2012
  3. Rothblum E. (2018). Slim Chance for Permanent Weight Loss. Archives of Scientific Psychology:6, 63–69. DOI: http://dx.doi.org/10.1037/arc0000043
  4. O’ Hara L and Taylor J. (2018) What’s Wrong with War on Obesity? A Narrative Review of the Weight-Centered Health Paradigm and Development of the 3C Framework to Build Critical Competency for a Paradigm Shift. SAGE Open: Apr-June: 1-28. org/10.1177/2158244018772888

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Numbing our emotions by binge eating on food won’t make them disappear.

Binge eating on food when feeling sad or disappointed seems to be an obvious thing to do to comfort ourselves and yet, it makes it only worse.


“Don’t forget you’re human. It’s okay to have a meltdown, just don’t unpack and live there. Cry it out and then refocus on where you are headed.” – Unknown (found on Tiny Buddha)


We all do it! We all eat emotionally or even binge eat from time to time. And it is ok. But when it starts affecting our life, mental and physical health – then it might be time to look into this issue deeper.


We tend to judge emotions and feelings and describe them as bad or good. We all want happiness and don’t want to feel sad or angry.


Anger seems to be the bad guy when it comes to feelings. As children we get told not to be angry, we get told off for crying and get send to our room to sort ourselves out.


“Come back, when you are normal again.”


Emotions are part of us. This is what makes us human. But we often grow up without having learned how to feel emotions and how to manage them. We get a lolly or an ice cream when we are sad and learn that food makes us feel good and it is an easy way to get that “happy” feeling.


So, now we are older, we use the same coping mechanism we learned as a child.


Eating when an emotion comes up and we don’t know how to manage it. So, it is “easer” to suppress or to numb it.


Different people use different tools – it can be food, excessive TV, gambling, alcohol, drugs, pornography, sex or social media and phone addiction these days.


But to keep things easier – I will keep referring to food.


However, it doesn’t matter what we choose, it all comes down to increasing dopamine when we feel low and numbing emotions that we don’t want to feel.


In the moment we are overwhelmed with an emotion or a feeling, our body goes into a fight and flight mode. Cortisol levels and adrenalin goes up and all rational thinking gets shut down. It is a reaction that is necessary for survival and we needed when we were running away from the tiger. And it is still working in the same way these days.


So, when we feel angry, frustrated, sad, disappointed and feel overwhelmed with this feeling, we go to the old coping mechanism that we have used to deal with it – binge eating. Food – lots of food. It is almost like a tunnel vision. Everything becomes blurry and you are like on an autopilot.  It goes down the throat without even tasking it or noticing it. Most of the time until nothing is left and your body has come down from the adrenalin rush.


And all you can think of – what have I done. Not again.


A binge is followed by more emotions and feelings – this time it is guilt, shame, a sense of failure and even fear. Fear that we don’t have it under control, that it takes over us and is controlling our life. Fear that it will never stop.


This shows very clearly that eating our emotions and using food for comfort is not going to make them go away. It makes it all worse. It is time to address the actual reason.


It can be very scary. I have been there and know how it feels. You can read my story HERE and also how I overcame binge eating. You might have been doing it for so long, that it is all you know and you don’t even know how your life would look like without binging.


Let me ask you this:
If you choose fear and stay where you are right now
What is it costing you now to stay where you are?
What is your life going to look like if you keep doing what you are doing?


If your future doesn’t look like you want it to be if you keep going the way you are now, then it is time to make the changes.


We need to stop avoiding our feelings and emotions and learn to manage them. We need stop judging them as bad and good and see it as part of our life, as part of who we are – HUMANS. We need to look at the underlying pain and what your body, mind, soul and heart are looking for. It is your body’s way to talk to you.


My tip to get started is, take a piece of paper and a pen and write down some notes to the following questions – What you are afraid of feeling.
What are you scared off?


Write down as much as you can. This will give you an insight into what you are trying to avoid or numb.


In the next two videos I am going to give you the exact tools how to manage emotions and stress without using food as a drug. Sign up to my YouTube channel HERE and get notified when the next video comes out.


To overcome binge eating and emotional eating we need to address the core issue of this problem. It is not a food problem, believe me. It goes much deeper than that!


In this FREE e-book 6 steps to overcome emotional eating and binge eating I am sharing with you the core areas that might be triggering your binge eating episodes.

Eat when bored Stop Binge eating and emotional eating



Regain power over food!  


Binge eating and emotional eating is not a food problem, it is an emotional problem.


We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.

I want to tell you this – you are not alone. Way too many people suffer and they suffer in silence.


I want to make an end to it and have created a 6 weeks group course: Unrestricted and Free – End Binge Eating and Emotional Eating.


If you have struggled with weight, body image, confidence and an unhealthy relationship with food and yourself for far too long then this course is for you.

Emotional eating and binge eating

Free yourself from your

Battle with Food and Body


Are you ready to end the vicious diet cycle and end your war with Food and Body?
Registrations are open now. Applications until 25 May.


More info HERE.