How to Eat Intuitively: From Guilt to Mindful Eating

holding a chocolate truffle near mouth

Learning how to eat intuitively has changed my life, I went from saying "I shouldn't have ate that" to I can eat whatever I want, but it wasn't always this way. I used to feel ALL THE GUILT that would come after eating. I thought this was what all girls and women did. My mom did it, so did aunts, cousins and friends. As I got older, I noticed pretty much all the women I knew did this to some extent, so I normalized it. Eating food that was deemed as "bad" or unhealthy was to be eaten in shame. But I did change all of this when I learned how to eat intuitively and challenged my relationship with food. I am sharing how to eat intuitively with you so you too can experience food freedom.Before I discuss how to eat intuitively, let me take you back a little bit. When I went away to university, I felt the pressure to eat healthier in front of others because I didn't want their shame to add to my own. So, when I was alone, I would eat ALL THE THINGS. I would sit in my dorm room and binge on chocolate or chips and then have to hide the evidence after. I felt so guilty, like I had committed some kind of crime or something.

Binge, Shame, Restrict, Repeat:

Years later when I moved out on my own (with my then bf) I carried on much the same way. I was so ashamed of how I ate, I would hide things and only eat them when I was alone. I worried that he would catch me eating so much (on a binge) and would be disgusted. Surely he would, because I was so disgusted with myself. I did the same thing, hid my junk food and after eating it in one binge, I would hide the evidence in the garbage so nobody would see it.

Then when I went vegan, things got a little easier because most of the stuff I had been eating, I couldn't anymore. That vegan label served as a form of protection for me as it shielded me from bingeing on foods that I deemed as "bad."

Soon after going vegan, I did discover vegan junk food and I would binge on that. My one "vice" was always Doritos so when I found a vegan version, you can bet, I stocked up on it. I would eat half (or a full) bag in one sitting, I felt like I had no control. Then after, I felt sick for eating it and would be angry with myself for not having any willpower.

What was my problem with food? Why couldn't I just eat a handful of something and be done with it? The truth is, I couldn't do that because I had all these restrictions on myself. So when the opportunity to eat came up, I went completely crazy because I knew that the restriction would come again soon. This is exactly what the binge/restrict cycle is about.

But eventually I did learn how to eat intuitively and get rid of the food guilt.

So how did I change this? Below, I am sharing how to eat intuitively as a short guide to help you.

sprinkling coconut on bowl of oats

Release my food and dietary labels: 

When I decided to let go of my vegan label, I tried on many other labels after that. I tried paleo for a bit, grain free, high fat, keto (for like a day lol) and gluten free. It wasn't until I really let go of all the labels that I found food freedom. I get that some people follow these types of eating styles for various reasons and I have a lot of respect for that. However, I think that personally if you have past issues with disordered eating or disordered thoughts around eating, it may not be the best idea to label your diet.

Release dieting and it's allure:

It was hard to let go of all the dieting drama, I had been immersed in it since I was about 15 when I went on my first diet. Even when I had ditched dieting after going vegan, I still followed pseudo dieting (i.e. counting macros, eating only "safe" foods, paying the price for eating "bad" foods and restriction/cutting back when I had an event/vacation planned). When I came to realize that all these ideas surrounding food I had in my head were really messing with my self worth and making me second guess and judge myself, I knew that I had to ditch all dieting thoughts once and for all. This was not easy by any means. It's so easy to get caught up in the diet culture without even knowing you are doing it and its even respected in our culture to jump on a juice cleanse before an important vacay. But once you release this guilt and shame and learn how to eat intuitively, you will find ultimate food freedom, I promise.

Let go of food restriction:

This was probably the scariest thing for me, but I am so happy I did it and went through it. I was truly petrified that when I gave up restriction and allowed myself to eat anything I wanted, I would immediately go back to my adolescent self and eat/binge all the food. I'll admit when I first said no more restriction, I did go a little crazy with food. I gained some weight and wanted to jump back on a juice cleanse to "reset." The thing is, I was still in my head thinking that I would restrict later on so food still had this allure and I wanted to eat all of it before I restricted again. When I truly let go of the restriction and allowed myself to eat anything I wanted, I learned that it was ok to leave food on my plate. I didn't have to eat everything because if I wanted to, I could just eat again later. Therefore, there was truly no need to binge on anything.

I stopped weighing myself:

For so long, the scale was the ultimate determinant of how small I was. It really piqued when I was vegan and I dropped some pounds and continued after that for a while too. It was so easy to see how well I was doing by how much weight I had gained/lost. I let it define who I was and it controlled me. When I finally let go of the scale and its hold on me, I was able to really find out what I valued about myself on a much deeper level. When I did gain some weight, I knew this because my clothes were fitting a bit tighter not because of the number on the scale. Gaining weight as a side effect of intuitive eating was rough I am not going to lie, but it is entirely possible to still love and respect yourself. I think I could write a whole separate blog post about this another time!

You can read more about how weight loss has nothing to do with intuitive eating over here.

standing next to window eating

I stopped tying my self worth to my dress size:

Similar to above, when I did ditch the scale, I had to also learn to stop tying my self worth to a certain dress size. I was always a size 0-2, then I jumped to a 4-6 and I had to accept my body through all of it. Yes, at first, not fitting into any of my old clothes was depressing to me, but rather than restrict/diet all over again, I went out and bought new clothes. I used to think that if I did this, it would mean I gave up, but instead it meant to me that I loved and respected myself no matter what. I needed to feel comfortable in what I was wearing and if that meant a bigger size of jeans, then so be it. I allowed myself to go through this period and yes, I had bad days where I did get hung up on the numbers but I also showed myself love and respect. My value as a human is not made better the smaller I am.

You can read more about how to show yourself love after weight gain over here.

I learned to listen to my body and my hunger:

This was probably the one thing that really made the biggest difference in going from guilt and learning how to eat intuitively. I learned how to slow down when I was eating so that I wouldn't eat too quickly without realizing I was actually full. It's funny, the hungrier you are when you eat, the more you tend to eat. However, when you eat when you are moderately hungry (and not starving) you don't need to binge on food. I also learned how to ask myself what it was I truly was hungry for and didn't judge myself for eating any of it.

How to Eat Intuitively: Your body will Know

I know that it can seem scary to allow yourself to eat anything you want because you think you will eat nothing but pizza and chips, but trust me your body will eventually get tired of those too. You can't survive off of chips and chocolate forever, your body will naturally want different foods. Just like your body will naturally want to move and be active without you needing to force it.

I hope that me sharing my story about how to eat intuitively serves to show you that it doesn't need to be scary to let yourself feel free around food. In fact, it is quite the opposite. I

I hope my how to eat intuitively post was helpful for you and made intuitive eating a bit more real. Share with me in the comments if you currently suffer from shame and guilt around foods or if you have learned to eat and live more intuitively.

writing in a journal


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Megan Atkinson
June 2, 2023
May 21, 2023
This is the one! I don’t know how many of these I’ve tried, but this one nailed it! Used dried dill and Kewpie Mayo and it was so good. I found you at last!
April 7, 2023
SO YUMMY!!! I've finally made a good baked oats with following your recipe :'). I didn't add the maple syrup or banana, instead a banana flavoured GoGoSqueeze lol! I believe adding the egg is the game changer, thank you for sharing!
March 27, 2023
Hi! That would be psyllium husk powder.
March 13, 2023
Psyllium husk or psyllium husk powder?
February 28, 2023
Thank you so much for this article. I will be 65 on March 4th and have have a struggled with my weight since age 8, my parents divorce. I have had disordered eating, anorexia, & BDD just to name a few. I have gained 45pounds in 2 years after leaving a toxic marriage of 30 Years. I am also embarking on a journey of self exploration & I am enough and not let the scales define my day or life.
February 15, 2023
This is a game changer! I always throw my tofu in the freezer when I buy it… but rarely remember to thaw it on time. And have always soaked it in hot water the sink, it takes f o r e v e r. Giving this a try right now - thank you!
Justine Louise
January 24, 2023
These turned out so good! I am excited to have quick and easy breakfasts that are not toast and bagels. Thanks for such a great recipe!
January 13, 2023
Hi Venetia! LOL, they definitely flatten a bit on the bottom as they cook, but that's kinda part of the charm I suppose haha
January 13, 2023
How do you keep the ball shape? Mine turned out like turkey igloos !!
January 8, 2023
Hi Michele. You add it in step #2 just to season the chicken a little.
Michele Baptiste
January 8, 2023
At what point did you add the kosher salt?
January 7, 2023
I love these recipes, cant wait to start cooking! Thank you for sharing!
January 7, 2023
wow, these pancakes look so delicious and yummy. I just love this recipe. thanks for sharing this wonderful article with us.<a href="">jukitchen</a>
December 29, 2022
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December 23, 2022
Thank you for this recipe. I modified it a bit because I wanted to have it for breakfast. I only used 1 1/2 tsp of sugar and used oat flour in place of AP flour. I omitted the chocolate chips and topped with an all fruit jam after it finished cooking. Delicious and nutritious. Love it!
Lisa kinnaird
December 10, 2022
Am going to make your Thai Meatballs in Red Curry Sauce!!
Gary And Debbie Houck
November 30, 2022
Great stuff!
November 19, 2022
I replaced the chorizo with the impossible sausage, and it was still delicious! Thanks for the recipe!
November 14, 2022
Thank you so much for sharing Jeanette! Aren't easy meals that look fancy the best ;)
November 14, 2022
Thanks Alexandra! My husband loves it too and he loves his cheese lol.
November 14, 2022
Thanks so much for sharing Josh! It's such a great weeknight meal. Enjoy it tonight :)
November 14, 2022
This recipe slays... since you've posted, I've made variations on it at least four times. Going to make it again for dinner tonight.
Alexandra bull
November 10, 2022
Made this recipe for my boyfriend and I on Halloween! It is the perfect fall dish. It is easy to make vegan, nut & gluten free if you use gluten free pasta and do the sunflower seed substitute. My non-vegan boyfriend loved it so much they have asked me to make it again! It is so creamy & has the perfect crunch with the sage and pumpkin seeds.
November 2, 2022
Very easy, directions are clear, like recommended product names. Making this for dinner. Pre-dinner tasting fantastic flavours♥️♥️
September 21, 2022
Hi Marnie! You could use about 3 to 4 tablespoons of nutritional yeast instead of parmesan.
September 21, 2022
Hi, how much nutritional yeast would you suggest instead of cheese?
September 21, 2022
Absolutely LOVE this recipe - it's delicious (especially for those that like a hint of spice)!! My finance and I are obsessed and it's become part of our weeknight recipe rotation. It has a limited number of ingredients, it's quick to make/cook, but despite all of that - looks and tastes like much more time was spent! Thanks for the great recipe Jaclyn!
September 3, 2022
Do these burgers taste at all like beef? Thank you.
September 1, 2022
Just tried your recipe. Holly Hanna..... was that good! I know how to cook but you must try this one. I'm new to the this way of cooking but now I'm a believer. Keep them coming and I'll be trying them. Thanks ! G
August 2, 2022
This was delicious!!! It takes some prep time but each portion is packed with flavour! Will definitely make again ❤️
July 31, 2022
I made this yesterday and HOLY MOLY it hit the spot!!! It’s been so hot and muggy out here, so I was craving something light, cool, and filling. This recipe did not disappoint. The flavor of the peanut sauce was delicious. It had been a while since I prepared something with such color and flavor, which made eating it that much better. I will definitely make this again and try your other recipes too!! 😍🙏🏻❤️
July 25, 2022
Hi Henrik! Thanks for letting me know you made them. Depending on the size of your food processor, it can be a lot to pulse all at once, so maybe working in batches is better. I'm glad you liked them and they firmed up for you :) Enjoy the rest!
henrik bechmann
July 25, 2022
Yep, they firmed up nicely. I'm freezing four, and looking forward to having the other four, dressed with sauerkraut, pickles, mustard, vegan mayo, onions, banana chiles, and maybe even ketchup. Yum!
henrik bechmann
July 25, 2022
Well I ended up baking them for 23 minutes (@400F). They're delicious! A bit soft, but I'm hoping they'll firm up when they cool. Texture is good too. Thanks for this!
henrik bechmann
July 24, 2022
Seems like a good and tasty recipe. But I had to add a generous half cup of water to get any kind of movement in the food processor. I substituted flax seeds for hemp (what I had). The mixture was a bit loose because of the water, but still formed nicely into patties. Baking for 15 min at 400F. Looking forward to them!
July 23, 2022
Hi Roxanne! So for the meatballs photos with feta, I just used regular olive oil. But for the one photo with the red looking oil, that was olive oil mixed with fried green onions and Aleppo pepper. I have that recipe in full on my Instagram account - if you head over there, you'll see it -
July 21, 2022
Hi! The topping on your whipped feta looked delicious. It appeared to be more than olive oil. Or maybe an infused olive oil? Do you mind sharing that recipe? I can’t wait to make this recipe. Appreciate the tip on room temp feta.
July 19, 2022
Make these now! Once you buy your ingredients, this is the easiest recipe to's so hands off! I started the beef in the instant pot an hour before we wanted to eat and prepped the toppings while all of that was cooking. I used stewing beef and a home-made taco seasoning. I didn't have any beef broth so I used half of a bouillon cube - worked just fine! The enchilada sauce was store bought (Frontera brand) and it was delicious. Highly recommend the Monteray jack cheese - I used some Violife mozzarella that I happened to have at home but I can see how the sharp taste would add to the overall flavour.
July 18, 2022
Hi Carolyn! I'm so glad you are loving my recipes, thank you so much for taking the time to let me know. I don't provide nutritional information as it doesn't align with my brand or how I personally choose to live my life, having had a disordered relationship to food in the past. I hope you understand :)
July 13, 2022
I love your recipes and have tried them! What would be GREAT is if you could include the nutritional value with calories. It would be beneficial to those of us trying to lose weight. Thank you, Carolyn
July 11, 2022
Just made this for my family today. I can’t have gluten or dairy but they can and this got a RESOUNDING stamp of approval! Love the simple ingredients and it tasted fabulous! Thanks for such nourishing recipes ❤️ 😊
July 3, 2022
Thanks for this! I came across this recipe very late in life, at a family meal. I liked it better than my mother's potato salad of my childhood, and better than my sister's which came from her in-laws. DH likes it very much. Win, win, win! Tip: if you don't want to steam up your summer kitchen nor fight the mosquitoes for the grill, pressure cook the potatoes!
May 12, 2022
I am on a short vacation and came across this recipe, looking forward in making this. It looks really good. Can’t wait.
Whitney Mullenax
April 22, 2022
I have these cookies in the oven right now (2nd time making them in a few weeks). They are perfection and will be a great gift for some coworkers tomorrow. I made the recipe as is, great texture! I saved some for me too, don't worry ;)
Olivia Garcia
April 15, 2022
I love the ingredients in these recipes… Can’t wait to start them all!!
April 14, 2022
Don’t sleep on this wing recipe. It is soooo good! I can see this being a staple for game days, casual dinners or honestly…any day. Such a crowd pleaser as well. Oh and please don’t skip the dip. It’s unreal stuff! I was grabbing random things in my kitchen to eat it with once the wings were done.
Christa Campbell
March 28, 2022
The simplest recipe to make a delicious desert! I left out the cacao and just made vanilla coconut flavor and it was heavenly. I plan to add different flavors in the future; cacao with Orange or raspberry essence, vanilla salted, caramel flour de sel- the options are endless. Glad to find a keto friendly treat that can be made easily at home.
March 24, 2022
When do you add the mushrooms back in the pot?
February 13, 2022
These were good! I've been curious to try making a miso dessert for a little while now, but wanted it to be grain free. I've found that almond flour based chocolate chip cookies always have some kind of nut butter, and since I just use peanut butter, it's like a PB cookie. The miso did a great job replacing nut butter and achieved a great, chewy consistency! It's definitely strong, although I'm sure white miso would have been more mild. I used dashi miso, which in hindsight sounds pretty gross.. the cookies were not at all fishy tasting, but just bold and kind of salty/savory. I think next time I'll try a little less miso. I have a tendency to use less sugar than a recipe calls for, but I definitely needed it in this one to balance the miso flavor. I just used regular butter too, not ghee.
Susan Renee Hennings
January 12, 2022
Yes, I like it a lot. Lentils are nutritious and inexpensive.
January 2, 2022
I’m just learning about adaptogens and trying to incorporate them into my “healthy arsenal”. Thanks for the info!
December 27, 2021
This is the first cinnamon roll recipe i've actually gotten to work! I let the dough rest in the fridge for 4-5 hours and then rolled and filled it, then let it rest in the fridge over night and it worked great for an early morning bake. I looked through the whole recipe and you never mention what temperature to bake at. It just says "place in your preheated oven to bake" I baked at 350. Also it would be really nice if the caramel sauce recipe was included here. All in all totally delicious, worth the effort, and I will be making this again.