Intuitive Eating

Intuitive Eating (IE) is a self-care eating framework which integrates instinct, emotion, and rational thought. Intuitive Eating is a weight-inclusive, evidence-based model with a validated assessment scale and over 100 studies to date (Tribole, 2019). It empowers individuals to develop a healthy and sustainable relationship with food by tuning into their body's natural cues. Unlike traditional diets that prescribe strict rules and restrictions, intuitive eating is rooted in evidence-based principles that prioritize mindfulness, self-awareness, and overall well-being.

Key Principles of IE include:

Rejecting the Diet Mentality: Intuitive eating begins with rejecting the diet mentality that often accompanies traditional weight-loss programs. Evidence suggests that restrictive diets can lead to negative psychological and physiological consequences, such as increased cravings, emotional distress, and metabolic adaptations. Embracing intuitive eating involves acknowledging that these diets are not sustainable or conducive to long-term health.
Honoring Hunger and Fullness: The evidence supporting intuitive eating emphasizes the importance of listening to your body's hunger and fullness signals. Research shows that individuals who eat in response to physical hunger and stop when satisfied are more likely to maintain a healthy weight and have a positive relationship with food.
Making Peace with Food: Intuitive eating encourages individuals to remove the moral judgments associated with food choices. Labeling foods as "good" or "bad" can lead to unhealthy eating patterns and guilt. By making peace with food, individuals can enjoy a wide variety of foods without feeling guilty or deprived.
Discovering Satisfaction: When individuals eat foods they truly enjoy, they are more likely to feel content and less likely to engage in overeating or emotional eating. Intuitive eating promotes the idea that all foods can be part of a balanced and satisfying diet.
Coping with Emotions Without Food: Understanding the emotional connection to eating is a crucial aspect of intuitive eating. Addressing emotional needs without relying on food for comfort leads to improved mental well-being and a healthier relationship with eating.


Intuitive eating stands out as an evidence-based approach to nourishing the body and cultivating a positive relationship with food. By embracing the principles of Intuitive Eating, individuals can foster a sustainable and health-focused lifestyle. This approach is not only supported by research but has also been proven to contribute to overall well-being, both physically and mentally.

At Upaya Counseling, IE is provided exclusively by Kevia Ricketts. Please contact us below or call 314-252-0675 to get started.

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