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Transitioning to an Intuitive Eating Approach in Eating Disorder Recovery

by Emily Costa

For those struggling with eating disorders, the idea of finding freedom with food may seem unattainable at first. The rigid rules and constant battles with food can make it hard to believe that a peaceful relationship with eating is possible. However, Intuitive Eating offers a path to healing and food freedom. By listening to your body and honoring your hunger and fullness cues, you can begin to rebuild trust with yourself.

Read on to learn more about:

  • The foundation of eating disorder treatment 
  • What Intuitive Eating is 
  • How Intuitive Eating principles can help heal your relationship with food 
  • The potential risks of Intuitive Eating for individuals with eating disorders
  • When transitioning to Intuitive Eating is right 
  • 7 ways to begin implementing Intuitive Eating principles in your life

The Foundation of Eating Disorder Treatment: Meal Plans 

A meal plan in eating disorder recovery is a structured guide designed to help individuals establish regular eating habits and restore a healthy relationship with food. It typically outlines what and when to eat, ensuring a balance of nutrients and portion sizes. Many meal plans in eating disorder recovery will consist of three meals and two to three snacks daily. 

The goal is to stabilize metabolism, manage hunger cues, and decrease harmful behaviors such as binging, purging, or restricting. A meal plan often includes a variety of foods, including previously feared items, to help decrease food-related anxieties. 

While meal plans are essential initially, they can sometimes become too rigid, stalling progress toward true food freedom. To cultivate a sustainable and healthier relationship with food, individuals must gradually learn to trust their own hunger and fullness cues, reducing dependency on strict meal guidelines over time. 

This is where Intuitive Eating comes in…

What is Intuitive Eating? 

The founders of Intuitive Eating, Evelyn Tribole and Elyse Resch, are recognized experts in nutrition and psychology, promoting a non-diet approach. Intuitive Eating is a holistic approach to nutrition that encourages individuals to develop a healthier relationship with food by listening to their body’s natural hunger and fullness signals rather than adhering to strict diets or meal plans.

This approach is built on 10 core principles:

  1. Reject the Diet Mentality: Let go of the false hope that new diets offer and recognize the harm that chronic dieting can cause.
  2. Honor Your Hunger: Keep your body fed with adequate energy and carbohydrates to prevent triggering a primal drive to overeat.
  3. Make Peace with Food: Give yourself unconditional permission to eat, removing the “forbidden” status from certain foods.
  4. Challenge the Food Police: Silence the critical inner voice dictating what you should and shouldn’t eat.
  5. Respect Your Fullness: Pay attention to signals from your body that indicate you’re no longer hungry.
  6. Discover the Satisfaction Factor: Enjoy the eating experience and find pleasure in the food you consume.
  7. Honor Your Feelings Without Using Food: Find alternative ways to cope with emotions such as stress, anxiety, or boredom instead of turning to food.
  8. Respect Your Body: Accept your genetic blueprint and appreciate your body for its unique qualities.
  9. Exercise—Feel the Difference: Focus on how it feels to move your body rather than solely on the calorie-burning effect of exercise.
  10. Honor Your Health: Make food choices that honor your health and taste buds while making you feel good.


Why Intuitive Eating is helpful for those in recovery

Intuitive Eating is particularly helpful for those in recovery from an eating disorder because it addresses both the psychological and physiological aspects of eating behaviors. One of the critical ways it aids in recovery is by combating the eating disorder voice—a critical inner dialogue that perpetuates the cycle of disordered eating. This voice thrives on rules, restrictions, and extreme control over food choices, which can lead to guilt, shame, and further disordered behaviors.

By focusing on internal cues rather than external diets or meal plans, Intuitive Eating empowers individuals to listen to their body’s natural hunger and fullness signals. This approach helps to quiet the eating disorder voice by fostering a sense of self-trust and body autonomy. Instead of labeling foods as “good” or “bad,” individuals learn to view all foods as neutral and listen to what their body truly needs and desires. This reduces the anxiety and fear associated with eating, which are often exacerbated by the eating disorder voice.

The emphasis on self-compassion and mindfulness within Intuitive Eating creates a supportive and nurturing environment for recovery. Individuals are encouraged to treat themselves with kindness and understanding, helping to dismantle the negative self-talk that fuels disordered eating. 

What are some risks of intuitive eating for individuals with eating disorders?

While Intuitive Eating can be profoundly beneficial, it carries potential risks for those in early 

eating disorder recovery. Individuals may initially struggle to recognize and respond to their body’s hunger and fullness cues due to years of disordered eating patterns. 

This lack of awareness can lead to under-eating or overeating, which may perpetuate the cycle of disordered behavior. Additionally, without the structure of meal plans, some individuals might feel overwhelmed, increasing anxiety around food choices.

So how do you know when the time is right to begin transitioning to an Intuitive Eating approach? 

How to know you are ready to transition to Intuitive Eating

While there is no exact science to know when you are ready to embrace a more intuitive approach to eating, here are a few signs you may be ready: 

Awareness of Hunger and Fullness Cues: You can sometimes recognize when you feel genuinely hungry and when you feel comfortably full

Neutral Relationship with Food: Are you beginning to see food as neutral, rather than categorizing foods as “good” or “bad”? This mindset shift is vital for Intuitive Eating.

Reduced Guilt After Eating: You are increasing the amount of foods you can eat without feeling guilty

Willingness to Reject Diet Mentality: You are willing to let go of the notion that diets are the path to health and happiness. 

You Are Open to Feedback: If working with a treatment team, you are open to feedback and concerns when it comes to your eating habits and recovery progress.

Openness to Self-Compassion: If you are ready to treat yourself with kindness and understanding, especially when it comes to eating habits, then you are likely prepared to embrace intuitive eating. 

7 steps to begin transitioning to an Intuitive Eating approach 

If you are ready to begin exploring a more intuitive approach to eating, here are 7 actionable steps you can begin taking today: 

1. Read “Intuitive Eating” by Evelyn Tribole and Elyse Resch

Start your journey by gaining a solid foundation of the principles of Intuitive Eating. The Intuitive Eating book by Evelyn Tribole and Elyse Resch is an excellent resource that provides comprehensive guidance on how to transform your relationship with food. 

2. Track Hunger and Fullness Cues for a Day

Some clinicians and treatment programs may already have you staying aware or tracking your hunger cues, but if you aren’t currently, dedicate a day to tracking your body’s hunger and fullness cues. Use a journal to note the times you feel hungry and when you feel full. Reflect on the physical sensations associated with these cues to deepen your understanding of your body’s needs.

3. Cover or Remove Diet Books and Magazines

To avoid being influenced by diet culture, cover or remove any diet books, magazines, or materials from your environment. 

4. Try New Foods Without Judgement

Challenge yourself to try one new food without preconceived notions of whether they are “good” or “bad.” You can engage in this activity alone or ask a member of your treatment team or a loved one to do it with you. 

5. Practice Mindful Eating Daily

Take the time to eat without distractions away from your phone or TV. Savor each bite and focus on the sensory experiences of the food. This practice helps to reconnect you with the act of eating and promotes greater satisfaction and appreciation for your meals.

6. Set an Intention Before Eating

Setting an intention before eating can help you stay mindful and create positive intention going into your meal or snack. Even if it is a simple goal of staying present, fighting eating disorder thoughts, or giving yourself permission to enjoy your meal can set the tone for a positive experience. 

7. Work on Intuitive Eating with your dietitian or therapist

Working towards Intuitive Eating with your therapist or dietitian provides extra support. They may offer unique insights and tailored challenges that address your specific struggles, helping you achieve your goals more effectively. 

The road to food freedom is undoubtedly challenging, but it is possible. Many have successfully walked this journey and are living free from their eating disorder. You can too. 


Remember, you do not have to do it alone. If you or a loved one is suffering from an eating disorder, take the first step today and talk to someone about recovery or simply learn more about the holistic eating disorder recovery programs we offer.