What are the principles and stages of intuitive eating?

IE is a weight-neutral approach. The ultimate goal of IE is a transformative shift in a person’s overall approach to eating. IE is founded on 10 principles of self-care, and the process of change is divided into 5 main stages.^[1]

IE is based on the following 10 principles:

1. Rejecting the widespread mentality that a healthy weight can only be achieved through restrictive diets
2. Listening to the body’s hunger cues and eating when one is hungry, not when one is ravenous
3. Eating all foods and rejecting feelings of guilt or judgment around certain foods
4. Identifying and challenging negative thoughts and beliefs about eating certain foods
5. Recognizing signals of fullness and satiety
6. Eating foods that provide both physical and emotional satisfaction
7. Finding kind ways to cope with emotions instead of turning to food
8. Respecting and accepting one’s body, regardless of appearance
9. Moving and exercising for the joy and well-being it brings, not just to burn calories
10. Prioritizing overall health and well-being in making food choices

As outlined in the original IE approach, the first stage of change typically involves a readiness to “try something different” after a history of unsuccessful dieting attempts. This phase is followed by an explorative phase during which people consciously refamiliarize themselves with their intuitive signals (e.g., hunger, satiety, and taste preferences) and experiment with new foods that were previously restricted. This conscious thinking then solidifies into long-lasting behavioral changes during the crystallization phase, in which obsessive thoughts about food fade, and decisions regarding food become more intuitive. During this phase, people might still exceed their fullness cue, or regularly eat previously “forbidden” foods, but usually in smaller amounts before feeling satisfied. In the fourth stage, called the intuitive eater awakens phase, intuitive eating becomes more effortless. In this phase, people may begin to see a shift in their food choices, less fear in dealing with emotions, and increased acceptance and respect for their body. Finally, in the last stage, the treasure the pleasure phase, the changes achieved in earlier stages becomes the “new normal”. People in the last stage now view food, emotions related to eating, and physical activity in a different way, honoring and valuing their bodies for what they truly are.^[1]