Intuitive Eating audiobook cover - A Revolutionary Anti-Diet Approach

Intuitive Eating

A Revolutionary Anti-Diet Approach

Evelyn Tribole and Elyse Resch

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Health & Nutrition

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Key Takeaways from Intuitive Eating

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Intuitive Eating
The Flaws of Dieting+
The Intuitive Alternative+
Key Principles+
Long-Term Maintenance+

Quiz — Test Your Understanding

Question 1 of 8
According to the 2007 UCLA study mentioned in the text, what was the long-term result for the majority of adults who went on diets?
  • A. They maintained their weight loss through improved willpower.
  • B. They regained more weight than they had initially lost.
  • C. They developed genetic predispositions to obesity.
  • D. They successfully transitioned to intuitive eating.
Question 2 of 8
How does the human body biologically respond to the semi-starvation state of dieting?
  • A. It produces neuropeptide Y, which triggers intense cravings for carbohydrates.
  • B. It permanently increases its metabolic rate to burn off excess stored fat.
  • C. It reduces the production of biochemicals, making it easier to ignore hunger.
  • D. It adapts to require fewer calories without any psychological side effects.
Question 3 of 8
What did developmental psychologist Leann Birch discover about how toddlers eat?
  • A. They require strict meal schedules to maintain a stable calorie intake.
  • B. They naturally gravitate toward high-sugar foods when left unsupervised.
  • C. Their calorie intake varies daily, but remains remarkably stable over a few weeks.
  • D. They consistently consume the exact same amount of calories at every meal.
Question 4 of 8
In the context of dieting, what is the 'what-the-hell' effect?
  • A. The realization that healthy eating is too expensive and time-consuming to maintain.
  • B. The point where a dieter breaks a rule, feels guilty, and decides to completely abandon the diet and binge.
  • C. The physiological response where the metabolism shuts down due to extreme calorie restriction.
  • D. The emotional high experienced during the first few days of starting a new restrictive diet.
Question 5 of 8
What does the text suggest is the most effective way to stop bingeing on 'forbidden' foods like chocolate cake?
  • A. Ban them completely from your house to rely on out-of-sight, out-of-mind principles.
  • B. Substitute them with low-calorie alternatives that taste similar.
  • C. Limit their consumption to one specific 'cheat day' per week.
  • D. Give yourself unconditional permission to eat them so they lose their psychological power.
Question 6 of 8
How does the book recommend dealing with the 'food police' (the internal voice that moralizes food choices)?
  • A. By replacing irrational, moralizing judgments with neutral, biologically correct observations.
  • B. By strictly following its rules for at least 21 days until they become automatic habits.
  • C. By punishing yourself with extra exercise whenever you choose a 'bad' food.
  • D. By avoiding social situations where 'sinful' foods are served.
Question 7 of 8
Why is it difficult to respect your body's 'fullness' signals while on a restrictive diet?
  • A. Restrictive diets physically shrink the stomach, making fullness signals painful.
  • B. Diets eliminate the primary macronutrients required to trigger satiety hormones.
  • C. If you fear being deprived of a food later, you are unlikely to stop eating it even when full.
  • D. Dieting causes permanent nerve damage to the digestive system's feedback loop.
Question 8 of 8
What practical exercise does the text suggest to help adults return to intuitive eating?
  • A. Counting the exact number of chews per bite to slow down digestion.
  • B. Rating your hunger on a scale of one to ten before and after meals.
  • C. Drinking a full glass of water before every meal to artificially induce fullness.
  • D. Photographing every meal to keep a visual diary of calorie intake.

Intuitive Eating — Full Chapter Overview

Intuitive Eating Summary & Overview

Intuitive Eating (2012) has two aims: to expose the broken promises of the diet industry and to lay the foundations for a saner approach to healthy eating. It argues that we shouldn’t blindly accept the often screwy constraints of faddish diets – instead, we’d be much better off listening to our own bodies. Unlike our minds, which are far too receptive to irrational ideas about food, our bodies intuitively know what’s best for us. 

Who Should Listen to Intuitive Eating?

  • Would-be slimmers tired of always feeling hungry
  • Gastronomes seeking a healthier relationship with what they eat
  • Nutritionists and doctors interested in alternatives to traditional diets

About the Author: Evelyn Tribole and Elyse Resch

Evelyn Tribole is a dietician and award-winning author based in California, where she runs a food counseling practice. She previously represented the American Dietetic Association and was the house nutrition expert on ABC’s chat show Good Morning America. 

Elyse Resch is a private nutritionist based in California with over 30 years of experience. She specializes in eating disorders, intuitive eating, and preventative nutrition.

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