The 10 Principles of Intuitive Eating

By Lizette Scialom, well-being and nutrition coach

To know everything about intuitive eating , do not hesitate to consult our 1st article.

In their book on intuitive eating, Evelyn Tribole and Elyse Resch outline 10 basic principles of this philosophy. Here is a quick guide:

  1. Reject the diet mentality

The diet mentality is the idea that there is a diet that will work for you, based on rules, counting calories or following a plan. Intuitive eating is the anti-diet.

  1. honor his hunger

Hunger is not your enemy. Respond to your first signs of hunger by feeding your body. If you indulge in excessive hunger, you risk overeating.

  1. Make peace with food

Get rid of ideas about what you should or shouldn't eat.

  1. Defy the Food Police

Food is not good or bad and you are not good or bad for what you eat or don't eat. Challenge thoughts that tell you otherwise.

  1. Respect your satiety

Just as your body tells you when it's hungry, it also tells you when it's full.

Listen for signals of comfortable satiety. As you eat, check with yourself if you are still hungry or if you feel full and satisfied.

  1. Rediscover the pleasure of eating

Make your eating experience enjoyable. Take the time to sit down and mindfully enjoy a meal that satisfies your taste buds. The feeling of satisfaction and satiety begins naturally when you let go of restrictions on the types and amounts of food and eat when you are hungry. At first the feeling of being "out of control" is completely normal, as confidence sets in you will start to stop eating when you are comfortably full.

  1. Listen to your emotions with kindness

Emotional eater is when we eat for reasons other than physical hunger, such as using food to help mask unpleasant emotions.

  1. Be kind to your body

Respect for the body means that you listen to your body, that you take care of it physically and mentally. Loving your body is not a prerequisite for respecting it. You can respect him no matter how you feel about him, because respect begins when you recognize that you are unique and perfect just the way you are, no matter what your body looks like.

  1. Move: movement and physical exercise - feel the difference

Many people exercise to lose weight.
Find ways to move your body that you enjoy, that make you feel good, that give you energy and vitality. Stop fixing on how many calories you've burned! How do you feel after physical exertion? Are you gaining energy? Do you sleep better? Do you find more flexibility? Do you feel less pain and stiffness?

  1. Take care of your overall health

Being healthy does not mean eating "perfectly". When we trust our intuition, we eat foods that are good for our taste buds and our health. Without being obsessed with healthy food.


Lizette Scialom is a well-being and nutrition coach, certified "Mind Body Nutrition Coach". She practices at Center Vitruvius , a medical center specializing in comprehensive and integrative care of body and mind.

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