The Anti-Diet: Should I Try Intuitive Eating?

October 19, 2023

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The Anti-Diet: Should I Try Intuitive Eating?

Fad diets and the relentless pursuit of a specific body size and shape dominate our world. The anti-diet and intuitive eating (IE) movements offer a refreshing perspective on health and wellness. 


These approaches prioritize healthful nourishment, self-compassion, and a holistic view of health rather than the restrictive mindset of traditional dieting.


Let’s dig into the anti-diet and intuitive eating movements and misconceptions about them and explore their benefits for holistic health.

What is the Anti-Diet Movement?

The anti-diet movement is a shift from the traditional approach to health, wellness, and body image. It challenges the prevailing diet culture ideas that promote restrictive eating, weight loss, and the pursuit of an idealized body size.


Challenging diet culture and removing the stigma associated with weight are central to Dr. Kyra Bobinet’s focus:


“The weight loss industry has a track record of 80-90% weight regain. If an airline industry had the same numbers and 80-90% of their airplanes crashed every time, who exactly would be flying with the airline industry? But we give the diet industry a pass because we get these short-term results. It’s kind of like having a fling…short term it’s great, but long-term it fizzles out or backfires.”

Health at Every Size (HAES)

A central tenet of the anti-diet view is Health at Every Size or HAES. This principle challenges the notion that health is determined solely by body weight and promotes the idea that individuals of all sizes can pursue and achieve well-being


HAES encourages focusing on health behaviors and overall wellness rather than fixating on weight loss as the ultimate goal. It acknowledges that weight is not a reliable indicator of health and emphasizes the importance of self-acceptance and self-care, regardless of body size.


The work that professionals in this space have done is instrumental in shifting the conversation around health and wellness from one focused on weight and appearance to one centered on self-acceptance, holistic well-being, and intuitive eating.

What is Intuitive Eating?

Intuitive eating is a transformative approach to wellness, focusing on listening to your body and fostering a healthy relationship with food. It is grounded in the belief that our bodies know what we need to eat and how much food we need – we just need to learn to listen. Intuitive eating teaches you to tune into internal cues like hunger, fullness, and cravings rather than adhering to external rules or dieting guidelines. 


Intuitive eating encourages you to not judge your relationship with food, allowing you to savor and enjoy balanced meals while fostering a positive body image. 

What are Intuitive Eating Principles?

There are ten principles of intuitive eating to consider adopting into your life.


  1. Reject the Diet Mentality: Let go of the diet mindset and the belief that external rules can dictate your eating habits and body size.
  2. Honor Your Hunger: Listen to your body’s hunger cues and respond with nourishing food when you feel you need it.
  3. Make Peace with Food: Give yourself unconditional permission to eat all foods without guilt or judgment.
  4. Challenge the Food Police: Disrupt the inner critic that judges food choices and instead cultivate self-compassion and self-trust.
  5. Discover the Satisfaction Factor: Savor the experience of eating, enjoying the flavors and textures of your food.
  6. Feel Your Fullness: Pay attention to your body’s fullness signals, and stop eating when satisfied.
  7. Cope with Emotions Without Food: Develop alternative ways to cope with emotions and stress that don’t involve emotional eating.
  8. Respect Your Body: Accept your body as it is and practice self-care and self-compassion regardless of size or shape.
  9. Exercise for Fun and Well-Being: Engage in physical activity that brings you joy and enhances your overall well-being rather than as a means to control your weight.
  10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health and taste buds without rigidly following nutritional rules.

Intuitive Eating Misconceptions

Like any concept that challenges our conventions, intuitive eating is subject to misconceptions. It is important to dispel any misjudgments of IE to appreciate its potential benefits fully. Let’s address some common myths about intuitive eating.

IE Misconception 1: IE Promotes Overeating and Unhealthy Food Choices

The most common misconception about intuitive eating is that it encourages overindulgence in unhealthy foods. Realistically, IE emphasizes honoring your hunger and fullness cues while making food choices that both satisfy your cravings and nourish your body.

IE Misconception 2: Intuitive Eating Leads to Weight Gain

Another myth of intuitive eating is that weight gain is inevitable. While some people may experience weight changes as they adopt this new mindset, the primary focus is on overall well-being, not weight loss or gain. Weight fluctuations are a normal part of life and shouldn’t be the focus when adopting a new approach to health.

IE Misconception 3: Intuitive Eating Means You Eat Whatever You Want

Intuitive eating is not about unrestricted eating without considering nutritional value or timing. It involves a mindful approach to eating, where you respect your body’s hunger and fullness cues and make food choices that align with your health goals. It’s not a free pass to indulge recklessly but rather a balanced and thoughtful way of nourishing yourself.

Intuitive Eating with the Iterative Mindset Method™

Anti-diet and intuitive eating offer a paradigm shift from restrictive diets to a more compassionate, sustainable, and holistic approach to health and wellness. By embracing the principles of intuitive eating and rejecting the diet mentality, individuals can experience improved mental health, a healthier relationship with food, and a greater sense of overall well-being. 


The journey to intuitive eating is personal, and it’s all about nurturing your body, mind, and soul in a way that feels right for you. Fresh Tri’s Iterative Mindset Method™ equips you with the tools to thrive in intuitive eating – download our app today.




  1. Vadiveloo, M., & Mattei, J. (2017). Perceived Weight Discrimination and 10-Year Risk of Allostatic Load Among US Adults. Annals of Behavioral Medicine: A Publication of the Society of Behavioral Medicine, 51(1), 94. 
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