The 10 Principles of Intuitive Eating

as developed by Evelyn Tribole and Elyse Resch 

authors of Intuitive Eating- A Revolutionary Anti-Diet Approach

1-Reject the Diet Mentality
Let go of diet rules, quick fixes, and weight-loss promises that undermine your trust in your body.

2-Honor Your Hunger
Keep your body fed with enough energy and carbohydrates to avoid triggering primal drive to overeat.

3-Make Peace with Food
Give yourself unconditional permission to eat all foods without guilt or shame.

4-Challenge the Food Police
Silence the thoughts that label foods (or yourself) as “good” or “bad.”

5-Discover the Satisfaction Factor
Pleasure and satisfaction in eating help guide you toward balance.

6-Feel Your Fullness
Listen for the cues that tell you you’ve had enough, without judgment.

7-Cope with Your Emotions with Kindness
Find compassionate ways to deal with feelings—without using food as your only coping tool.

8-Respect Your Body
Accept your genetic blueprint and stop unrealistic comparisons.

9-Movement—Feel the Difference
Focus on how movement feels, not on calorie burning or weight loss.

10-Honor Your Health—Gentle Nutrition
Choose foods that honor your health and taste buds, while making you feel good.

 FAQs

  • It’s a supportive, non-diet approach to help you rebuild trust with your body, food, and hunger/fullness cues. Instead of rules or meal plans, we focus on tools, reflection, and gentle guidance to help you eat with more peace and confidence.

  • No. Intuitive Eating is weight-neutral—it’s not about controlling your body size. Instead, it’s about making peace with food, tuning in to your body’s needs, and creating a relationship with eating that feels natural and sustainable.

  • Diets give you external rules to follow. Intuitive Eating helps you listen to your internal cues—your body’s signals, preferences, and needs—so you can decide what, when, and how much to eat without restriction or shame.

  • Anyone who wants to break free from diet culture, improve body image, or feel less stress around food. It’s especially supportive for people who have tried many diets, experienced yo-yo eating patterns, or feel disconnected from their hunger cues.

  • It’s not about mastery—it’s about ongoing practice. Most people notice small shifts within weeks, but rebuilding trust with your body is a journey that unfolds over time.

  • That’s normal. We explore those moments without judgment and look at the “why” behind them. Every eating experience is an opportunity for learning and self-compassion.

  • No. It’s natural to have mixed feelings. We make space for that while shifting the focus toward behaviors and mindset that support well-being, regardless of body size.

  • Absolutely! While reading isn’t required, many clients find it helpful to explore resources between sessions. A few supportive options include:

    Intuitive Eating: A Revolutionary Anti-Diet Approach by Evelyn Tribole & Elyse Resch (the original book that lays out the 10 principles)

    The Intuitive Eating Workbook by Evelyn Tribole & Elyse Resch (offers reflections and exercises to practice at your own pace)

    Intuitive Eating for Every Day by Evelyn Tribole (daily practices and inspiration)

    That said, please know you don’t need to “study” Intuitive Eating to benefit from counseling. Our sessions are designed to guide you step by step, and your lived experience is the most important resource of all.

  • If you work on understanding WHY you have the relationship with food that you do, and learn to manage feelings and thoughts in a healthy way, you can transform your relationship with food!

    Understanding WHY is the key to success.