Debunking 4 Common Intuitive Eating Myths
With the release of the 4th Edition of the book Intuitive Eating, it feels like a good time to explore and debunk a few persistent Intuitive Eating myths about this approach to nutrition and well-being.
This article aims to clear up some intuitive eating myths, helping both newcomers and experienced practitioners better understand what Intuitive Eating (IE) truly entails. If you’re unfamiliar, Intuitive Eating is written by Registered Dietitians Elyse Resch and Evelyn Tribole. The first version was published in 1995, and it outlines ten principles to guide readers through building a healthier, happier, sustainable relationship with food, movement, and their bodies. Much of our work at CV Wellbeing is informed by Intuitive Eating, not only because we have seen the positive impact Intuitive Eating (IE) has had on our clients but also because there are currently over 200 studies supporting the benefits of this anti-diet approach. It is also worth noting that although there are several books on the topic, the concept of “eating intuitively” was not invented by any one person but is, in fact, a skill that we are all born with – the ability to self-regulate our intake and move our bodies in a way that are both supportive of our health while providing pleasure.
In today’s diet-focused culture, a peaceful and positive relationship between food and our bodies can seem out of reach. Many people, knowingly or unknowingly, harbor nutrition myths that disrupt this harmony. Fortunately, with IE, these myths can be unlearned and replaced with nourishing beliefs and behaviors. Let’s dive into four common myths about intuitive eating, debunking misconceptions and navigating client nutrition myths to encourage a healthier, more sustainable approach to well-being.
Myth #1: Intuitive eating means eating only when you are physically hungry and stopping when you are full.
A common intuitive eating misconception is that it restricts eating to moments of physical hunger and stops at fullness. Two of the guiding tenets in the book outline learning how to identify physical hunger and fullness, but those are only two of ten principles! Learning to recognize and trust your hunger and fullness is crucial because people often try to suppress or ignore hunger, which often backfires when we eat past comfortable fullness. However, there are times when one might not feel physically hungry, but they should or may want to eat, and there are times when we might eat past fullness. Learning to navigate this gray area is fundamental in the practice of intuitive eating.
Myth #2: Intuitive eating is eating whatever you want, whenever you want.
One major intuitive eating misconception is that it advocates unchecked eating, which can feel frightening in a culture that emphasizes “control” over food. In a culture where we are told to “control” our eating, the idea that we can and should eat whatever we want can be completely terrifying. People often think, “How could that be healthy?!” Unlike diets or meal plans, permission and autonomy are key to the practice of Intuitive Eating. As you progress in your journey, intuitive eating debunked old diet rules and replaced them with freedom, flexibility, and positive nutrition choices. This freedom does not mean abandoning health—it's about informed, compassionate choices. You can then use your body wisdom and brain knowledge together in harmony to make the choices that best support your physical, mental, and emotional well-being.
Myth #3: You will inevitably lose weight once you learn to eat intuitively.
Another prevalent myth about intuitive eating is that weight loss is guaranteed. Despite the presumption that weight loss automatically leads to improved health, this has not been shown in the scientific literature. In fact, the literature has not only shown that health behaviors (not weight) are a better predictor of health but also that weight stigma is incredibly damaging to our health, both on a personal and population level. For these reasons, it is vitally important to take the focus off weight loss as an outcome when re-learning to eat intuitively. When practicing intuitive eating, there are three possible weight-related outcomes: weight will go up, weight will go down, or weight will stay the same. This shift away from weight loss helps navigate client nutrition myths and promotes a healthier approach to body acceptance.
Myth #4: You can’t manage a chronic health condition, like diabetes or IBS, and still practice intuitive eating.
It’s also a common misconception that intuitive eating cannot support individuals with chronic conditions, such as diabetes or IBS. A common theme when working to undo disordered eating patterns is the restrict-binge cycle; a person restricts food(s) they believe they shouldn’t eat, which leads to intensified cravings for that food and inevitably eat past comfortable fullness when they have access to this food. Individuals with chronic health conditions are not exempt from this cycle; unfortunately, it may be detrimental to their health. When we have permission to eat all foods, we can make decisions that best support our well-being, especially when navigating a chronic health condition.
If you're ready to explore intuitive eating and want personalized guidance, we’re here to help! At CV Wellbeing, our team of dietitians specializes in debunking myths about intuitive eating, helping clients navigate nutrition misconceptions, and building sustainable, positive relationships with food. Contact us today for a nutrition counseling session and start your journey toward a more intuitive, joyful approach to eating and wellness.