There’s a common misperception among people new to intuitive eating that it simply means eating whatever you want, whenever you want. While that belief holds a seed of truth, it’s only one piece of a much larger picture. Let’s explore what intuitive eating really means—especially for those on a journey of binge eating recovery, emotional eating, or learning how to stop dieting for good.
How to Read the Intuitive Eating Book
If you’re just starting out, I always recommend reading Intuitive Eating by Evelyn Tribole and Elyse Resch with curiosity and patience. Resist the urge to immediately “throw all caution to the wind.” The book lays out a comprehensive framework for reconnecting with your body’s cues, dismantling diet culture, and rebuilding a peaceful relationship with food.
Reading it with an open mind—and without rushing to apply just one principle (like “eat whatever you want”)—helps you understand why that principle exists and how it works in the larger context of food freedom.
What “Eating Whatever You Want” Really Means
Some intuitive eating experts emphasize that full food freedom starts by eating the foods you’ve previously restricted. This method can be incredibly healing and is a valid way to begin your journey.
That said, it’s also completely okay if jumping headfirst into this feels too scary. Many of my clients hesitate because they don’t yet trust themselves around food, or they’re afraid of weight gain. That’s normal—and there’s no one “right” way to begin intuitive eating.
You don’t need to dive in all at once. I help clients build a structured, personalized plan to reintroduce forbidden foods slowly and intentionally. Often, we start with carbs (thanks to years of low-carb dieting). Carbohydrates are essential for brain and body function and crucial in healing from binge eating. Once carbs feel safer, we move on to sweets, restaurant meals, or other challenge foods.
Baby Steps Toward Food Freedom
In my own journey with intuitive eating, I began by letting myself eat whatever I wanted at social events—parties, potlucks, etc. These occasions felt safer because the foods weren’t constantly accessible in my own home. It felt freeing and motivating.
Later, I added one challenge food per day to my routine. Whether it was a sweet treat or something I’d labeled “bad,” I gave myself permission to eat it intentionally and without shame. At first, I believed I was addicted to sugar and carbs—but I discovered that the real issue was deprivation, not addiction.
Eating one enjoyable food each day taught me I was capable of moderation, not because I forced myself to restrict, but because I allowed myself to have enough. My cravings eventually settled, and my mindset shifted.
Shame & Diet Culture: The Hidden Drivers of Overeating
At the beginning, I ate most of my daily treats in my car. I was so ashamed of eating sugar that I didn’t want anyone to see me. I believed people would think I was weak or “bad” for enjoying a cookie.
That’s the power of diet culture—it teaches us to fear and judge food, and to internalize that shame. Part of binge eating recovery is learning that you are not bad for eating. No food choice defines your worth.
Once I made peace with my shame, I could comfortably keep sweets and “play foods” in the house without spiraling.
How to Make Food Choices as an Intuitive Eater
So, is intuitive eating just eating whatever you want?
Not quite. It’s about consistently making food decisions based on three core questions:
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Does it taste good?
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Is it satisfying?
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Does it make your body feel good?
Let’s break these down.
1. Does It Taste Good?
Before I found intuitive eating, I often ate what I should eat, not what I wanted to eat. That meant boring lunches, unappetizing party food, or choosing the lowest-calorie option on the menu—even when it sounded awful.
Eating food that actually tastes good is crucial for satisfaction. Without it, you may feel deprived, even when physically full. That deprivation builds up and eventually leads to overeating or binge eating.
Choosing tasty food isn’t indulgent—it’s essential for sustainable food freedom.
2. Is It Satisfying?
This question is about both physical fullness and emotional contentment.
If you’re hungry for pizza but eat a salad instead, chances are you’ll feel unsatisfied. Even if the salad is technically “healthy,” it won’t meet your true need. That unmet need drives cravings and can trigger emotional eating later in the day.
Learning to honor your hunger and your cravings is key to building a peaceful relationship with food.
3. Does It Make Your Body Feel Good?
This one can take time to develop. It’s not about perfection—it’s about learning to notice how different foods and quantities affect your energy, digestion, and overall well-being.
Eating an entire gallon of ice cream might disrupt your sleep. Eating nothing but vegetables might leave you drained. But when you include a balance of nutrients and pleasure, your body and mind feel better.
Importantly, don’t skip straight to this question—especially if you’re still trapped in diet mentality. Jumping to “what makes my body feel good” too soon can lead you to restrict foods before you’ve made peace with them.
Final Thoughts on Intuitive Eating
Intuitive eating is a process. It’s not about “eating clean” or “eating whatever you want” without any awareness. It’s about reconnecting with your body’s wisdom, learning to trust yourself, and making choices that balance taste, satisfaction, and wellness.
When you respect all three areas, your body begins to crave nutritious food naturally—alongside a little “play” food each day. That’s true food freedom.
Ready to Begin Your Intuitive Eating Journey?
If you’re tired of dieting, binge eating, or feeling stuck in an emotional battle with food, I can help. I offer free 20-minute consultations to help you take the first step toward food freedom and healing your relationship with food.
👉 Fill out the form below to schedule your free consult. Let’s talk about what your next step could look like.
