Have you noticed that my content never includes anything about weight loss? It’s because the food philosophy behind Workweek Lunch is all about intuitive eating, food freedom and ditching diet culture.
Today, I’m sharing my favorite resources to help you learn more about what IE is and how to practice it — if you want to!
Read my blog post about my Intuitive Eating story here. In this post, I also cover how IE works with meal prep.
Read about why I don’t promote weight loss here.
If you’re new to the concept, Intuitive Eating is an approach to eating developed to help people heal from the side effects of chronic dieting.
An intuitive eater makes food choices without experiencing guilt or an ethical dilemma, honors hunger, respects fullness and enjoys the pleasure of eating. IE is not a weight-loss method (and anyone who says so is misinformed).
The point of IE: to get your life back from dieting and treat your body with respect.
- It’s not a diet. IE is not a weight-loss method.
- It’s not just about listening to hunger and fullness cues.
- To be an intuitive eater is to be a “normal” eater. We were all born with this intuition (babies and toddlers don’t know to restrict food or care what’s “healthy” or if they eat too much/too little etc).
View this post on Instagram
Because you don’t want to be the 80 year old in the nursing home turning down dessert. Focus on your relationship with food and watch your life change for the better. #intuitiveeating #intuitiveeatingofficial #haes #dietitian #dietitiansofinstagram #dietitianeats #mindfuleating #changeisnotlinear #nutrition #clinicaldietitian #mindfulness #nourishnotpunish #lifebeyonddieting #antidiet #riotsnotdiets #ditchthediet #allfoodsfit #losehatenotweight #makepeacewithfood #makepeacewithyourbody #allbodiesaregoodbodies #nondietapproach #orthorexia #edrecovery #stophealthshaming #orthorexiarecovery #bingeeatingdisorderrecovery
While I’ve been an intuitive eater for years, I started learning about the official approach when I discovered the amazing world of intuitive eating podcasts.
Podcasts are a great way to start because you can dive in with the many, many amazing experts in the field. UNLEARNING everything about food you picked up from dieting and repairing your relationship with food is a long, grueling process that you don’t have to do alone!
Intuitive Eating Podcasts
Here are my favorite Intuitive Eating podcasts. I’ve listened to pretty much every episode of these IE podcasts:
- Food Psych hosted by Christy Harrison. Here’s a good episode to start with.
- Trust Your Body Project by Whitney Catalano. Here’s my episode with Whitney!
- Cut Through Nutrition by Joshua Wolrich. Here’s my favorite episode.
View this post on Instagram
The first principle of intuitive eating is to reject the diet mentality, but that doesn’t just mean that we stop going on “official” diets. The diet mentality is all the thoughts, beliefs, and behaviors we’ve internalized from diet culture, and in this day and age those things can be incredibly subtle and sneaky because diet culture *itself* is extremely subtle and sneaky. It masquerades as “health,” “wellness,” and “fitness.” It calls itself a “lifestyle change,” “protocol,” “reset,” or “template,” not a DIET (heavens, no!). It claims to be totally different from all the other diets out there. – In fact, diet culture is even turning intuitive eating into a diet these days—it’s what friend of the pod @isabelfoxenduke calls The Hunger-and-Fullness Diet, or the Don't-Eat-Emotionally Diet. – So how do you know if you're actually eating intuitively, or if you've fallen into another diet? A telltale sign is guilt. If you ever feel guilty or "bad" for eating or not eating a certain food, at a certain time, or in a certain way, then that's a clue that you’re in the diet mentality. Let go of the internalized diet-culture beliefs, and the guilt will disappear, too. – Quote by @evelyntribole, caption by @chr1styharrison 😄If you want to hear more about HAES, intuitive eating, and body liberation, click the link in my bio to subscribe to Food Psych today! – And if you’re ready for a deeper dive into all things anti-diet, come check out my intuitive eating online course at christyharrison.com/course ❤️ – [Image description: White circle on yellow background. Circle contains quote by Evelyn Tribole from episode 73 of Food Psych® Podcast, reading “If you're feeling guilt around your eating, that's a sign that you're in the diet mentality.”] – #haes #intuitiveeating #edrecovery #antidietproject #antidiet #riotsnotdiets #effyourbeautystandards #losehatenotweight #lifebeyonddieting #thelifethief #selfcarenotselfcontrol #balancednotclean #foodisfuel #prorecovery #bodyposi #bodypositive #bopo #foodpsychpod #foodpsych #feminism #healthateverysize #nourishnotpunish
Books about Intuitive Eating and body image
I’ve read all of these intuitive eating books and highly recommend them:
- Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch
- Big Girl: How I Gave Up Dieting and Got A Life by Kelsey Miller
- Dietland by Sarai Walker (this is fiction but focuses heavily on body image themes. It’s a fun read!)
- The F*ck It Diet: Eating Should Be Easy by Caroline Dooner
- Anti-Diet: Reclaim your Time, Money, Well-Being and Happiness Through Intuitive Eating by Christy Harrison
- Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings
- Health at Every Size: The Surprising Truth About Your Weight by Lindo Bacon, PhD
- The Eating Instinct: Food Culture, Body Image, and Guilt in America by Virginia Sole-Smith
- The Body is Not an Apology by Sonya Renee Taylor
Intuitive Eating and body-positive Instagram Accounts
If you want to find even more amazing intuitive eating accounts, just search through the #intuitiveeatingofficial hashtag on Instagram. Some of my favorites are:
- Caroline Dooner (author, funny and honest IE quotes)
- Christy Harrison (Dietitian, mostly posts quotes from her podcasts)
- Whitney Catalano (Nutritionist, watch her stories!)
- Krista Murias (IE Coach, love her quotes)
- Anna Sweeney (Dietitian, posts awesome quotes about IE and ableism)
- Tiffany Roe (Therapist, focuses on mental health and IE)
- Dr. Joshua Wolrich (Surgical doctor, posts often about weight stigma)
- I Weigh (anti-diet inspo, founded by actress and activist Jameela Jamil)
- Dr. Colleen Reichmann (clinical psychologist, love her quotes)
- BeBody_Positive (my fave feature account for body positivity and body diversity)
- Nia Patterson (podcast about body trauma, mostly quotes from the podcast)
- Shana Minei Spence (Anti-diet dietitian with great quotes/tweets)
- Dalina Soto (Dietitian focused on helping Latinas stop chronic dieting)
- Christyna Johnson (Dietitian with social justice focus)
- Tiffany Ima (body positive content creator)
View this post on Instagram
Fixed it 🖊💯 • Does anyone remember the “Eat This, Not That” series? Those articles always seemed to pop up on my Yahoo homepage back in the day and I loved them. Looking back, I see that this were all rooted in fear-mongering and fatphobia but at the time, it felt good to read clearcut guidance when making food choices. • A huge part of the work I do now is moving people away from this binary. Part of healing your relationship with food is moving away from black and white thinking – you are allowed to have side salads AND fries, a grilled chicken sandwich AND a bacon cheeseburger. You are allowed to choose what sounds good in that moment (even if that means both!). We don’t have to choose sides or follow specific rules depending on how “good” or “bad” we’re being that day. It’s not either/or – it’s both/and. • The only “rule” around here is that you don’t have to eat foods you genuinely dislike and you don’t have to eat foods that make you sick. Beyond that, it’s all on the table (food pun very much intended 🍽)!
Whether you’ve struggled with eating disorders or not (I haven’t) sometimes getting support for dealing with your issues around food is tough. These podcasts and resources are a free/affordable way to get some support you might need in your journey.
Note that podcasts, books and IG accounts for intuitive eating are for educational purposes only and are not a substitute for getting treatment for an eating disorder.