Intuitive Eating by Evelyn Tribole and Elyse Resch

Last updated: Aug 26, 2023

Summary of Intuitive Eating by Evelyn Tribole and Elyse Resch

Intuitive Eating, written by Evelyn Tribole and Elyse Resch, is a groundbreaking book that revolutionizes the way we approach food and our bodies. The authors introduce a new philosophy that encourages individuals to listen to their bodies and trust their internal cues when it comes to eating.

The book begins by debunking the dieting mentality and highlighting the negative consequences of restrictive eating. Tribole and Resch argue that diets often lead to a disconnection from our bodies and a reliance on external rules and regulations. They emphasize the importance of rejecting the dieting mindset and embracing a more intuitive approach to eating.

Intuitive Eating is based on ten principles that guide individuals towards a healthier relationship with food. The first principle is to reject the diet mentality, which involves letting go of the idea that there is a perfect diet or a quick fix for weight loss. Instead, the authors encourage readers to focus on nourishing their bodies and finding joy in eating.

The second principle is to honor your hunger. Tribole and Resch emphasize the importance of listening to your body's signals and eating when you are hungry. They encourage individuals to give themselves permission to eat and to trust their bodies to guide them towards the right amount of food.

The third principle is to make peace with food. This involves giving yourself unconditional permission to eat all foods without guilt or judgment. The authors argue that when we label foods as "good" or "bad," we create a cycle of restriction and overeating. By allowing ourselves to enjoy all foods in moderation, we can break free from this cycle and develop a healthier relationship with food.

The fourth principle is to challenge the food police. Tribole and Resch urge readers to let go of the internalized voices that criticize and judge their food choices. They emphasize the importance of self-compassion and self-acceptance, encouraging individuals to trust their own bodies and preferences.

The fifth principle is to discover the satisfaction factor. The authors highlight the importance of finding pleasure and satisfaction in eating. They encourage individuals to savor their food, pay attention to flavors and textures, and engage in mindful eating practices.

The sixth principle is to feel your fullness. Tribole and Resch emphasize the importance of tuning into your body's signals and stopping eating when you are comfortably full. They encourage individuals to eat slowly, listen to their bodies, and honor their fullness cues.

The seventh principle is to cope with your emotions without using food. The authors acknowledge that emotional eating is a common coping mechanism, but they encourage individuals to explore alternative ways of dealing with their emotions. They provide strategies for emotional self-care and stress management.

The eighth principle is to respect your body. Tribole and Resch emphasize the importance of accepting and appreciating your body as it is. They encourage individuals to focus on self-care and body positivity, rather than striving for a specific weight or body shape.

The ninth principle is to exercise and feel the difference. The authors highlight the benefits of joyful movement and encourage individuals to find physical activities that they enjoy. They emphasize the importance of listening to your body and engaging in movement that feels good.

The final principle is to honor your health with gentle nutrition. Tribole and Resch emphasize that nutrition is an important aspect of overall health, but they encourage individuals to approach it with flexibility and balance. They advocate for a non-diet approach to nutrition, focusing on nourishing your body rather than strict rules or restrictions.

Overall, Intuitive Eating offers a comprehensive and compassionate approach to food and body image. The book provides practical strategies and tools for individuals to develop a healthier relationship with food, trust their bodies, and find joy in eating.

1. Reject the diet mentality

One of the key takeaways from Intuitive Eating is the importance of rejecting the diet mentality. The authors emphasize that diets do not work in the long term and can actually lead to weight gain and disordered eating patterns. Instead, they encourage readers to focus on nourishing their bodies and listening to their internal hunger and fullness cues. By letting go of the diet mentality, individuals can develop a healthier relationship with food and their bodies.

2. Honor your hunger

Another important concept in Intuitive Eating is honoring your hunger. The authors stress the importance of eating when you are physically hungry and not depriving yourself of food. They encourage readers to listen to their bodies and eat when they feel hungry, rather than following strict meal plans or restricting certain foods. By honoring your hunger, you can ensure that your body is getting the nourishment it needs and prevent overeating or bingeing later on.

3. Make peace with food

Intuitive Eating also emphasizes the importance of making peace with food. This means giving yourself permission to eat all types of foods without guilt or judgment. The authors argue that when we label certain foods as "good" or "bad," it can lead to a negative relationship with food and potentially disordered eating behaviors. By allowing yourself to enjoy all foods in moderation, you can develop a healthier and more balanced approach to eating.

4. Challenge the food police

The concept of challenging the food police is another key takeaway from Intuitive Eating. The authors encourage readers to question and challenge the internalized rules and beliefs they have about food and eating. This includes letting go of the idea that certain foods are "off-limits" or that you need to earn or burn off calories through exercise. By challenging the food police, you can break free from restrictive eating patterns and develop a more flexible and intuitive approach to nourishing your body.

5. Discover the satisfaction factor

Intuitive Eating also highlights the importance of finding satisfaction in your meals. The authors argue that when we truly enjoy and savor our food, we are more likely to feel satisfied and content. This means paying attention to the flavors, textures, and overall experience of eating. By focusing on the satisfaction factor, you can develop a healthier relationship with food and prevent feelings of deprivation or overeating.

6. Respect your fullness

Respecting your fullness is another key principle of Intuitive Eating. The authors encourage readers to listen to their bodies and stop eating when they feel comfortably full. This means tuning in to your internal cues of hunger and fullness and eating mindfully. By respecting your fullness, you can prevent overeating and develop a more balanced and intuitive approach to nourishing your body.

7. Cope with your emotions without using food

Intuitive Eating also addresses the issue of emotional eating. The authors acknowledge that food can provide comfort and emotional relief, but they also emphasize the importance of finding alternative coping mechanisms. They encourage readers to explore other ways to deal with their emotions, such as engaging in self-care activities, seeking support from loved ones, or practicing relaxation techniques. By finding healthier ways to cope with emotions, individuals can develop a more balanced and sustainable approach to nourishing their bodies.

8. Respect your body

The final takeaway from Intuitive Eating is the importance of respecting your body. The authors argue that all bodies deserve respect and care, regardless of their size or shape. They encourage readers to let go of the pursuit of an ideal body and instead focus on nourishing and caring for their bodies as they are. This means embracing body diversity and rejecting societal beauty standards. By respecting your body, you can develop a healthier and more positive relationship with yourself and your overall well-being.