Myth or Reality — Intuitive Eating?

Intuitive eating is gaining popularity, largely as a response to the many weight-loss diets that, despite their promises of weight loss and well-being, rarely deliver lasting results. Unlike these restrictive approaches, intuitive eating encourages people to reconnect with a more compassionate and balanced relationship with food, free from guilt and rigid restrictions.

The vicious cycle of weight-loss diets

Weight-loss diets often follow a repetitive pattern:
    1.    Desire to lose weight →
    2.    Restrictive diet →
    3.    Binge eating and loss of control →
    4.    Frequent loss of control and overeating →
    5.    Regaining the lost weight—or even more →
… and the cycle begins again.

This cycle can lead to poor mental health, a negative body image, and disordered eating.

Intuitive Eating: An Approach Rooted in Self-Respect

Developed by nutritionists Evelyn Tribole and Elyse Resch, intuitive eating is based on 10 key principles. Here is a summary: 
    1.    Reject the culture of dieting
Reject the unrealistic promises of diets, which often undermine self-esteem.
    2.    Listen to your hunger
Eat when your body sends hunger signals, without ignoring or delaying them.
    3.    Make peace with food
Allow yourself to eat all foods without restrictions or guilt. 
    4.    Stop categorizing foods
No food should be demonized; balance and variety are key.
    5.    Discover the joy of eating
Enjoy the taste, texture, and atmosphere of the meal. 
    6.    Recognize the feeling of fullness
Stop eating when your body is satisfied. 
    7.    Managing Your Emotions with Kindness
Finding strategies other than food to cope with your emotions.
    8.    Respect your body
Accept your body as it is, without constantly trying to change it. 
    9.    Exercise for fun
Choose physical activities that you enjoy rather than those you feel obligated to do.
    10.    Take care of your health by making mindful choices
Adopt healthy eating habits without striving for perfection.

These ten principles provide a solid foundation for understanding intuitive eating, but it’s important to remember that they are not a set of rigid rules to follow. This approach is full of nuances and is part of a gradual process of learning and adaptation. Reconnecting with your hunger cues, challenging food beliefs, and making peace with food can take time—and everyone’s journey is unique.

And what about athletes?

Contrary to popular belief, intuitive eating is compatible with sports nutrition. It’s not about “eating whatever you want, whenever you want,” but rather about trusting your body while incorporating the nutritional knowledge necessary for performance.

For athletes, this means:
    •    Trusting your body’s signals, while adhering to the principles of sports nutrition (energy, recovery, hydration, etc.).
    •    Trusting hunger cues, except in certain situations (for example, after intense exercise, when appetite may be temporarily suppressed).
    •    Making peace with food, without demonizing certain foods—taking into account their functional role, digestion, timing, taste, and enjoyment.

In conclusion: intuitive eating is not just another diet in disguise.

In fact, it is an approach that promotes self-respect, emphasizing listening to your body and dietary autonomy. It can even be a powerful tool for athletes who want to maintain a healthy relationship with food while optimizing their performance.

That said, it’s normal to find this approach difficult to follow on your own. We often hear “eat when you’re hungry, stop when you’re full,” but it’s rarely that simple. Many people no longer recognize their hunger or fullness cues, or confuse them with emotional cues, habits, or rules internalized from dieting.

That’s why working with a nutritionist can make all the difference. Whether you want to better understand your body’s signals, rebuild a healthy relationship with food, or incorporate intuitive eating into your performance routine, a nutritionist can guide you with kindness, respect, and expertise.

References

Gravel, K. (2023, septembre 12). Approche. Karine Gravel.

Harvard T.H. Chan School of Public Health. (n.d.). Intuitive eating. The Nutrition Source. Retrieved May 27, 2025, from https://nutritionsource.hsph.harvard.edu/intuitive-eating/.

Tribole, E., & Resch, E. (2020). Intuitive eating: A revolutionary anti-diet approach (4th ed.). St. Martin’s Essentials.