The concept of conscious eating has become increasingly popular in recent times. For many of us, the demands of everyday life have meant that the act of eating has become automatic, unreflective and often unhealthy.
This behaviour is associated with what we might call ‘mindless eating’ – eating food without paying attention, often to relieve stress, calm anxiety or satisfy an emotional need. However, conscious eating is quite the opposite.
Today, from PlanEAT, the Nutrition APP, we are going to explore in detail what conscious eating is and what it entails.
This practice promotes a sensory and reflective approach to food, based on the present experience of each bite, drink or food consumed.
The key to conscious eating lies in observing, without judgement, the body’s signals about the taste, fullness and satisfaction of each meal.
This practice involves acknowledging and accepting the thoughts, bodily sensations and emotions that are experienced from the moment we choose food, prepare it, serve it and, finally, consume it.
Conscious eating not only improves our relationship with food, but can also be an effective ally in weight loss and establishing long-term healthy habits.
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What is ‘Conscious Eating’?
The term conscious eating comes from concepts such as mindfulness, which refers to mindfulness in the present. Applied to eating, this approach invites us to pay full attention to every aspect of the act of eating, from the sensations to the thoughts that arise before, during and after the meal.
The practice of conscious eating is not simply about eating food, but about eating in a way that makes every detail count. From the texture of the food, its taste, its aroma and even the environment in which we eat, everything influences how we enjoy and nourish ourselves.
This approach invites us to disconnect from the ‘automatic pilot’ in which we often live and to reconnect with the act of eating in a full and conscious way.
In our daily lives, we are often distracted by our mobile phones or television while we eat, which prevents us from truly enjoying the moment and the food.
Conscious eating invites us to focus our five senses on the act of eating, enjoying each bite fully, which not only improves our relationship with food, but can also improve other areas of our daily lives.
Eating Styles and Conscious Eating
As we reflect on how we relate to food, we often realise that we eat for reasons beyond physical hunger. We eat because we are bored, anxious, stressed or even simply because ‘it’s time to eat’. These reasons, known as emotional or external triggers, take us away from a healthy relationship with food.
There are a number of eating styles that reflect our relationship with food, and many of them are not aligned with the hunger and satiety signals our body sends us. For example:
- Restrictive Intake: Associated with the diet mentality, this style sets limits that are often unsustainable, leading to increased cravings and often consuming the ‘forbidden’ foods.
- Emotional Eating: Occurs when we use food as a way of managing our emotions, overeating to calm sadness, stress or anxiety.
- External Eating: This type of eating is influenced by external stimuli, such as the sight of appetising food or its aroma, regardless of whether we are actually hungry.
Conscious eating helps us to break these patterns and reconnect with our internal hunger and satiety signals. It teaches us to pay attention to our bodies and make healthier choices based on our true needs.
Benefits of Conscious Eating
Practising conscious eating has numerous health benefits, both physical and emotional. Below, we explore some of the main positive effects of this practice:
1. Better Relationship with Food
One of the greatest benefits of conscious eating is that it helps us develop a healthier relationship with food. Instead of eating automatically or emotionally, we learn to eat when we are really hungry and to stop when we are satisfied, which reduces the possibility of overeating and gives us a better understanding of the relationship between meal planning and our daily health.
2. Weight Control
Although conscious eating is not a diet in itself, it can help prevent childhood overweight and obesity. By paying attention to what we eat and how we feel as we eat, we become more aware of our body’s satiety signals, allowing us to avoid eating more than we need to.
3. Prevention of Eating Disorders
Conscious eating can also be a useful tool for preventing eating disorders, as it encourages a more balanced and healthy relationship with food. By being more in tune with our emotions and physical needs, we can avoid harmful behaviours such as binge eating or excessive restriction.
4. Improved General Health
In addition to the emotional benefits, conscious eating also has positive effects on physical health. By being more aware of what we eat, we are more likely to make healthy and nutritious food choices, which contributes to better nutrition, mental and overall health.
5. Reduced Anxiety and Stress
By focusing on the present moment and disconnecting from external distractions, conscious eating can also be an effective way to reduce and manage anxiety and stress. Not only does this help us to enjoy our food more, but it also allows us to experience moments of calm in our daily lives.
How to Practise “Conscious Eating”
Implementing conscious eating into our lives may seem challenging at first, but with practice, it becomes a powerful tool for improving our relationship with food. Here are some simple guidelines to get you started:
1. Listen to your Body
The first step is to learn to listen to your body and to distinguish between physical hunger and emotional hunger. Ask yourself if you are really hungry before you eat, and if not, find other ways to manage your emotions, such as walking or meditating.
2. Eat without distractions
Avoid eating in front of the TV or with your mobile phone in your hand. Dedicate time exclusively to eating, focusing on the flavours, textures and aromas of the food.
3. Eat Slowly
Eating slowly allows you to better savour your food and realise when you are satisfied. Take the time to chew each bite and enjoy the experience.
4. Appreciate Every Mouthful
Enjoy the flavours, aromas and textures of food. Conscious eating involves paying attention to the small details that we often overlook when we eat in a hurry.
5. Accept your Emotions
Conscious eating is not just about what you eat, but how you feel while you are eating. Learn to accept your emotions without judgement and to recognise whether you are eating out of hunger or for another reason.
Conscious eating is a practice that goes beyond simply consuming food; it is about reconnecting with the act of eating fully and consciously. By applying this technique in our daily lives, we not only improve our relationship with food, but also gain emotional and physical benefits.
By learning to listen to our body, to eat without distractions and to enjoy every bite, we can transform the act of eating into a pleasurable and healthy experience. It is not a restrictive diet, but a lifestyle that promotes health and well-being.
At PlanEAT, the free nutrition APP, we design and manage your personalised diet effectively. We provide practical advice to maximise the benefits of a diet tailored to you.
Incorporate ’conscious eating’ into your daily routine NOW and start enjoying food more, have a better relationship with it and ultimately improve your quality of life!