The 7-Day Mindful Eating 'All-You-Can-Eat' Diet: A Guide

Has the sound of the “all you can eat” diet peak your interest? Well, you're not the only one. However, as you might suspect, this is not for the reason you might think.

The “all you can eat” diet is named for its removal of restrictions and focuses on reconnecting with internal cues.

This creates a form of mindful eating which can be powerful during midlife, providing digestive support, hormone regulation, and emotional balance.

In this article, we explore the “all you can eat diet” mindful eating. Including the psychology of mindful eating, how to build trust with your body, and a 7-day all-you-can-eat mindful eating plan.

What Is the “All You Can Eat” Diet — Really?

The “all you can eat” diet is a form of eating that removes restrictions in favour of mindful eating. Based on intuitive eating, it removes ‘good’ and ‘bad’ labels from food, relying on hunger and satiety cues.

The Science and Psychology of Mindful Eating

Research describes mindful eating as paying attention to food, on purpose, moment by moment, without judgment. While traditional diets focus on calorie and macronutrient targets, this form of eating focuses on the awareness of food and the eating process.

Similarly, this style of eating does not focus on weight loss, but rather on forming a healthy relationship with food, focusing on the process rather than the outcome.

Here, focus is drawn to the sight, smell, touch, and taste, which brings your eating experience into the present.

Studies show that this style of eating has been associated with less impulsive food choices, while lower the risk of food addiction.

Furthermore, the study explains that mindful eating was associated with lower energy intake, lower consumption of ultra-processed foods, and higher consumption of organic foods.

Principles of Mindful Eating

While mindful eating may sound straightforward, like all mindfulness exercises, such as yoga, meditation, and body scanning, it can take time to learn. Below are the key principles and areas to focus on with mindful eating.

• Nonjudging: Judgments of different foods are formed based on perception and past experiences with different foods. Removing judgment helps reduce the emotion attached to eating.

• Patience: A key part of mindful eating, patience is required to slow down the eating experience and focus on the smell, taste, and texture.

• Beginner’s Mind: Approach your experience like a baby, such as having a look, smelling it, and noticing its shape and texture. This helps to shape food experiences.

• Trust: Be fully aware of our personal experience with foods, knowing that we don’t have to have the same experience as others. This forms an appreciation for different foods and more trusting of those experiences.

• Nonstriving: Improving nutrition is often underlined by striving for weight loss. Being nonstriving clears this intention, allowing you to eat and immerse yourself in your food experience without focusing on the particular outcome.

• Acceptance: Notice what happens and accept it, whether it is the enjoyment of one food or the dislike of another. This is the acceptance of the food moment.

• Letting Go: Letting go of past expectations and negative emotions that we have formed when eating all foods. This can include resentment towards eating healthy options instead of chocolate, or the guilt surrounding it as a sweet treat.

Steps for Effective Mindful Eating

To begin mindful eating, we recommend starting with something small, such as a walnut. While they are an incredible food source, they certainly aren’t for everyone. This provides you with a unique opportunity to exercise the above principles.

Using a walnut as an example, we will go through the following mindful eating steps.

1. Look at the walnut, and pick it up.
2. Feel its weight.
3. Examine its shape.
4. Smell it and note your reaction.
5. Feel its shape and texture, and the sound it makes between your fingers.
6. Place it on your lip for a moment.
7. Then move it into your mouth and without chewing notice move it in your mouth and notice the texture.
8. Take your first bite and note the first experience.
9. Slowly chew and notice each bite.
10. Swallow and note your experiences.

The process of mindful eating takes time and will require patience. However, when done correctly, eating becomes a complete experience which does not need to be enhanced by external distractions.

Your 7-Day All You Can Eat Mindful Eating Plan

The following 7-day “all you can eat” mindful eating plan will consist of three meals and one snack each day.

While the objective of this meal plan is to be mindful of the eating process and remove judgement, we will still list calorie and macronutrient content to ensure you are consuming the correct balance of calories and quality nutrients for optimal health.

Below, we list the formula to calculate your basal metabolic rate (daily calorie allowance). We provided an example of how to calculate your calories and macronutrients, before using them in the meal plan.

• BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

Using the following formula, we will calculate the BMR for a 43 year old woman, who weighs 70 kg, and is 165 cm tall.

• 10 x 70 kg + 6.25 x 165 - 5 x 43 -161
• 700 + 1031.25 - 215 - 161 = 1355.25 kcal/day

We will round this down to 1350 kcal/day for easy calculation with the following meal plan.

Macronutrient Ratio

• Carbohydrates: 50% of daily calorie intake
• Protein: 20% of daily calorie intake
• Fats: 30% of daily calorie intake

Day 1 — Eat Without Distraction, Tune Into Hunger

Breakfast – Quinoa Breakfast Bowl with Berries and Nuts (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• ½ cup blueberries (40 kcal)
• ½ cup non-fat Greek yogurt (60 kcal)
• 1 tbsp ground flaxseeds (35 kcal)
• 1 tbsp slivered almonds (70 kcal)
• 1 tsp maple syrup (10 kcal)
• Cinnamon dash (0 kcal)

Benefits: This meal is high in fiber, antioxidants, and plant-based omega-3s, making it a great start to keep blood sugar stable and digestion happy.

Lunch – Roasted Sweet Potato & Chickpea Bowl with Tahini Drizzle (400 kcal)

• ½ cup roasted sweet potato (cubes) (90 kcal)
• ⅓ cup cooked quinoa (80 kcal)
• ½ cup chickpeas (135 kcal)
• 1 cup baby spinach (10 kcal)
• ¼ cup cherry tomatoes (10 kcal)
• 1 tsp olive oil (used in roasting) (40 kcal)
• 1 tsp tahini (dressing) (35 kcal)

Benefits: This bowl offers a hearty combination of slow-burning carbohydrates and plant-based protein to fuel your afternoon with sustained energy.

Dinner – Grilled Chicken with Farro and Steamed Greens (400 kcal)

• 3 oz grilled chicken breast (skinless)(130 kcal)
• ½ cup cooked farro (100 kcal)
• 1 cup steamed kale and broccoli (50 kcal)
• 1 tsp olive oil (40 kcal)
• Lemon juice + herbs (0 kcal)
• ⅛ avocado (sliced) (30 kcal)
• 1 tsp pumpkin seeds (25 kcal)

Benefits: This protein-rich dinner promotes satiety and recovery while adding anti-inflammatory benefits from dark greens and seeds.

Snack – Apple Slices with Almond Butter (150 kcal)

• Medium apple (sliced) (95 kcal)
• 1 tsp almond butter (55 kcal)

Benefits: A sweet, crunchy snack with healthy fat and fiber to keep your hunger in check without weighing you down.

Day 2 — Choose Nourishment with Curiosity

Breakfast – Buckwheat & Pear Nourish Bowl (402 kcal)

• ½ cup cooked buckwheat groats (80 kcal)
• Half a ripe pear (diced) (50 kcal)
• ½ cup non‑fat Greek yogurt (60 kcal)
• 1 tbsp chia seeds (60 kcal)
• 2 tbsp shelled pistachios (90 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• 1 tsp almond butter (30 kcal)
• 1 tsp maple syrup (17 kcal)

Benefits: Chewy grains, creamy yogurt, and crunchy pistachios create a sunrise symphony of fibre, probiotics, and healthy fat to ground your morning.

Lunch – Farro‑Lentil Citrus Salad (405 kcal)

• ½ cup cooked farro (100 kcal)
• ½ cup cooked green lentils (115 kcal)
• ½ cup roasted butternut‑squash cubes (45 kcal)
• 1 cup baby spinach (10 kcal)
• ⅛ avocado (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp sunflower seeds (50 kcal)
• ¼ cup orange segments + zest + juice (15 kcal)

Benefits: Bright citrus lifts earthy grains and legumes, delivering steady energy, plant protein, and a spectrum of colours to keep midday mindful.

Dinner – Turkey & Quinoa Garden Stir Fry (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• 3 oz lean ground turkey breast (120 kcal)
• 1 cup broccoli florets (30 kcal)
• ½ cup red bell pepper strips (15 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp sliced almonds (70 kcal)
• Splash of low‑sodium tamari + lemon juice + garlic (15 kcal)

Benefits: Savoury turkey and nutty quinoa pair with crisp veggies for a protein‑rich, magnesium‑filled plate that supports evening calm and repair.

Snack – Apple & Almond Butter Pause (150 kcal)

• Small apple (sliced) (80 kcal)
• 1 tsp almond butter (55 kcal)
• ½ cup celery (sticks) (10 kcal)
• Dusting of cinnamon (0 kcal)

Benefits: The crunchy‑creamy combo satisfies sweet cravings while providing fibre and healthy fat to tide you over gently.

Day 3 — Check In Before, During, and After Meals

Breakfast – Warm Quinoa & Berry Bowl with Almond Butter (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• ¾ cup mixed berries (blueberries, raspberries) (50 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• 1 tbsp almond butter (90 kcal)
• 1 tbsp pumpkin seeds (60 kcal)
• 1 tsp drizzle of maple syrup (17 kcal)
• Cinnamon & pinch of sea salt (0 kcal)

Benefits: This meal provides plant protein, healthy fats, and fibre to support satiety and blood sugar balance while gently waking the digestive system.

Lunch – Roasted Veggie & Farro Salad with Lemon-Tahini Drizzle (400 kcal)

• ½ cup cooked farro (100 kcal)
• ½ cup roasted sweet potato (cubes) (90 kcal)
• ⅓ cup chickpeas (95 kcal)
• 1 cup arugula or mixed greens (10 kcal)
• Sliced cucumber & shredded carrot (15 kcal)
• 1 tbsp tahini (90 kcal)
• Lemon juice + zest + garlic for dressing (0 kcal)

Benefits: This salad offers complex carbohydrates and fibre from farro and vegetables, plant-based protein from chickpeas, and healthy fat from tahini to fuel focus and support digestion.

Dinner – Sautéed Greens & Lentils over Brown Rice with Toasted Seeds (400 kcal)

• ½ cup brown rice (cooked) (110 kcal)
• 1 cup steamed or sautéed kale and Swiss chard (40 kcal)
• ½ cup cooked lentils (115 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp sunflower seeds (50 kcal)
• Squeeze of lemon & herbs (parsley, oregano) (0 kcal)
• Garlic and shallots (sautéed) (45 kcal)

Benefits: A grounding, savoury bowl that combines fibre-rich legumes, leafy greens, and slow-digesting carbs for a satisfying end to the day.

Snack – Apple Slices with Nut Butter & Cinnamon (150 kcal)

• Small apple (sliced) (80 kcal)
• 1 tsp almond butter (55 kcal)
• Dash of cinnamon (0 kcal)
• ¼ cup celery (sticks) (10 kcal)

Benefits: This combo balances natural sugars with fat and a little protein to calm cravings and promote fullness between meals.

Day 4 — Savor the Texture, Smell, and Taste

Breakfast – Creamy Oat & Berry Awakening (400 kcal)

• ½ cup rolled oats (dry) (150 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• ½ cup blueberries (40 kcal)
• ½ cup low‑fat Greek yogurt (60 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp almond butter (35 kcal)
• 1 tsp pumpkin seeds (20 kcal)
• 1 tsp honey drizzle (17 kcal)

Benefit: Slow-release carbs, probiotic protein, and omega‑rich seeds team up to keep energy steady and hunger calm through your morning check‑ins.

Lunch – Quinoa, Chickpea & Sweet‑Potato Bowl (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• ½ cup cooked chickpeas (135 kcal)
• ⅓ cup roasted sweet potato (cubes) (60 kcal)
• 1 cup baby spinach (10 kcal)
• ⅛ avocado (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp pumpkin seeds (20 kcal)
• Lemon juice, garlic, fresh herbs (5 kcal)

Benefits: vibrant colours and textures provide fibre, plant protein, and healthy fat—ideal for pausing midway to notice fullness and flavour.

Dinner – Herb Salmon, Farro & Green Medley (400 kcal)

• 3 oz grilled salmon (175 kcal)
• ⅓ cup cooked farro (70 kcal)
• 1 cup steamed broccoli (30 kcal)
• ½ cup sautéed zucchini (15 kcal)
• 1 tsp olive oil (40 kcal)
• ⅛ avocado (30 kcal)
• 1 tbsp almonds (sliced) (40 kcal)

Benefits: Omega‑3s, whole‑grain chew, and green crunch create a satisfying close to the day and invite a post‑meal body scan for contentment.

Snack – Apple & Nut Butter Mindful Pause (150 kcal)

• Small apple (sliced) (80 kcal)
• 1 tsp almond butter (55 kcal)
• ¼ cup celery (sticks) (10 kcal)
• Cinnamon dusting (0 kcal)

Benefits: Crisp fruit and creamy nut butter deliver natural sweetness, fibre, and satiating fat—perfect for a three‑breath break between activities.

Day 5 — Allow All Foods, Guilt-Free

Breakfast – Toasted Almond Banana Oats (400 kcal)

• ½ cup rolled oats (150 kcal)
• ¾ cup unsweetened almond milk (20 kcal)
• ½ medium banana (sliced) (50 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tbsp almond butter (90 kcal)
• 1 tsp toasted slivered almonds (35 kcal)
• 1 tsp maple drizzle (17 kcal)
• Dash of cinnamon and sea salt (0 kcal)

Benefits: This warm, satisfying breakfast provides fiber-rich energy and healthy fats to fuel your morning while promoting fullness and calm focus.

Lunch – Roasted Chickpea & Veggie Bowl with Avocado Lemon Drizzle (400 kcal)

• ½ cup cooked brown rice (110 kcal)
• ½ cup roasted chickpeas (135 kcal)
• ¾ cup broccoli and carrots (steamed) (50 kcal)
• ¼ avocado (sliced) (60 kcal)
• 1 tsp olive oil & lemon drizzle (1 tsp oil + lemon juice) (40 kcal)
• Pumpkin seeds (1 tsp) (25 kcal)
• Fresh herbs (0 kcal)

Benefits: This colorful bowl supports digestive health, provides steady energy, and encourages slower, present eating with a variety of textures and flavors.

Dinner – Quinoa Veggie Stir-Fry with Peanut-Ginger Sauce (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• 3 oz tofu (pan-seared)(120 kcal)
• 1 cup stir-fried zucchini, bell pepper & kale (50 kcal)
• 1 tbsp peanut-ginger sauce (natural peanut butter, ginger, tamari)(90 kcal)
• 1 tsp sesame seeds (30 kcal)

Benefits: Packed with plant protein and healthy fats, this dish supports fullness and satiety while keeping your taste buds engaged and your mind grounded.

Snack – Dark Chocolate-Dipped Strawberries & Walnuts (150 kcal)

• 5 medium fresh strawberries (25 kcal)
• 10g dark chocolate (1 small square) (50 kcal)
• 4 walnut halves (75 kcal)

Benefits: This guilt-free treat satisfies a sweet craving while providing antioxidants, brain-boosting fats, and a moment of indulgent joy.

Day 6 — Balance Cravings with Awareness

Breakfast – Cinnamon Apple Walnut Quinoa Porridge (400 kcal)

• ¾ cup cooked quinoa (170 kcal)
• ½ medium apple (diced) (45 kcal)
• 1 tbsp walnuts (chopped) (50 kcal)
• 1 tsp ground flaxseeds (10 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• 1 tsp maple syrup (17 kcal)
• Cinnamon + pinch of sea salt (0 kcal)
• 1 tsp hemp seeds (25 kcal)
• 2 tbsp plain Greek yogurt (68 kcal)

Benefits: This warm, spiced bowl supports digestive balance, provides lasting fullness, and invites you to slow down and savor each bite.

Lunch – Roasted Sweet Potato & Lentil Bowl with Lemon-Tahini Drizzle (400 kcal)

• ½ cup roasted sweet potato cubes (90 kcal)
• ½ cup cooked green lentils (115 kcal)
• ¼ cup brown rice (cooked) (55 kcal)
• 1 cup mixed greens (10 kcal)
• Cucumber and cherry tomatoes (chopped) (15 kcal)
• ¼ avocado (60 kcal)
• 1 tbsp lemon-tahini drizzle (tahini + lemon juice + garlic)(55 kcal)

Benefits: This vibrant bowl offers a balance of slow-digesting carbs, fiber, and healthy fats to keep your energy steady and your cravings in check.

Dinner – Savory Tempeh & Broccoli Stir-Fry with Ginger Sesame Sauce (400 kcal)

• 3 oz tempeh (160 kcal)
• ½ cup Cooked millet (100 kcal)
• 1 cup steamed broccoli and snap peas (50 kcal)
• Carrot (ribbons) (10 kcal)
• 1 tbsp ginger sesame sauce (tahini, tamari, ginger) (65 kcal)
• 1 tsp sesame seeds (15 kcal)

Benefits: This dish combines nourishing textures and flavors to promote satisfaction, while protein and fiber help tune into your natural hunger and fullness cues.

Snack – Medjool Date with Almond Butter and Cacao Nibs (150 kcal)

• 1 large medjool date (66 kcal)
• 1 tsp almond butter (33 kcal)
• 1 tsp cacao nibs (20 kcal)
• 4 medium strawberries (sliced) (30 kcal)

Benefits: This simple snack balances natural sweetness with healthy fat, helping you stay grounded and satisfied between meals.

Day 7 — Reflect and Celebrate Your Body’s Signals

Breakfast – Blueberry Almond Oat Bowl with Chia (400 kcal)

• ½ cup rolled oats (150 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tsp almond butter (33 kcal)
• ½ cup fresh blueberries (40 kcal)
• ½ medium banana (sliced) (50 kcal)
• Cinnamon and a splash of vanilla extract (0 kcal)
• 1 tbsp pumpkin seeds (52 kcal)

Benefits: This slow-digesting bowl fuels your morning and encourages tuning into your hunger with its gentle sweetness and comforting texture.

Lunch – Warm Quinoa Bowl with Roasted Veggies and Hummus Calories: (400 kcal)

• ½ cup cooked quinoa (111 kcal)
• 1 cup roasted zucchini, red pepper, and carrots (80 kcal)
• 1 cup baby spinach (lightly wilted) (7 kcal)
• 1 tsp olive oil (for roasting) (40 kcal)
• 2 tbsp hummus (70 kcal)
• ¼ cup chickpeas (cooked) (67 kcal)
• Lemon juice and herbs (parsley, cumin) (0 kcal)
• ⅛ avocado (sliced) (25 kcal)

Benefits: This bowl offers diverse textures and grounding flavors, helping you check in with satiety and feel nourished and balanced.

Dinner – Lentil Sweet Potato Stew with Kale and Herbs (400 kcal)

• ½ cup green lentils (cooked) (115 kcal)
• ½ cup diced sweet potato (roasted) (90 kcal)
• 1 cup kale (chopped, cooked) (35 kcal)
• 1 tsp olive oil (for sautéing) (40 kcal)
• Onion, garlic, and celery (combined) (25 kcal)
• ½ cup tomatoes (crushed) (30 kcal)
• Fresh herbs and lemon juice (0 kcal)
• 1 tbsp sliced olives (30 kcal)
• 1 tbsp nutritional yeast (35 kcal)

Benefits: Hearty and grounding, this stew helps your body feel comforted and full while encouraging slow, mindful eating and reflection.

Snack – Apple Slices with Tahini Drizzle (150 kcal)

• ½ large apple (sliced) (50 kcal)
• 1 tsp tahini (45 kcal)
• 1 tsp sunflower seeds (28 kcal)
• Dash of cinnamon and sea salt (0 kcal)
• ½ tbsp dried cranberries (unsweetened) (27 kcal)

Benefits: This snack blends sweet, creamy, and crunchy to gently satisfy cravings and helps bring attention to emotional vs. physical hunger.

How to Build Trust with Food and Body Long-Term

There are several ways to build trust with food and the body. Below, we discuss removing restrictive mentalities, reflection prompts, and how to reinforce mindful eating without rules.

Deprogramming Restriction Mentality

Dieting often does more damage than just lead to weight gain; it can completely change our perception of food, making it difficult to deprogram the restriction mindset.

But we assure you, it is possible using the following methods:

Don’t View Food As Good Or Bad

‍Years of dieting and weight loss marketing will have you believe there are good and bad foods. However, while these labels can help identify different foods, they can often lead to feelings of shame and guilt when we happen to consume them, leading to restriction or bingeing.

Eliminating these labels and viewing food as fuel, we remove the emotional ties and triggers, which helps to improve your relationship with food and your body.

Eat Without Distractions

Eating while distracted can make it difficult to be present during meal time. Watching TV or scrolling can distract us from being present with our meals, and reduce the chances of us feeling those fullness cues.

To remedy this, we recommend eating at the table with family, friends, or even alone, while practicing mindful eating. While this sounds simple, you may be surprised at how much more in tune you are with the eating process.

Practice Mindful Eating

Practicing the mindful eating steps above can enhance the eating experience and help you break free from the restrictive mindset.

Focus On Nourishing Your Body

‍Food is sadly seen as good or bad, and often overlooked for its nutritional value. Even during a healthy calorie deficit, many individuals can get caught up in the calorie content, overlooking the valuable micronutrients that help maintain optimal health.

Now, this doesn’t mean you should obsess over your food choices, but explore different foods and expand your knowledge of different nutrients.

A great place to start is by finding incredible sources of lean protein, complex carbohydrates, and healthy fats. From here, you begin learning about foods that are rich in antioxidants, fiber, potassium, iron, calcium, magnesium, and other vitamins and minerals.

Journaling and Reflection Prompts

Journaling is a powerful tool for helping us process feelings, emotions, and thoughts. Research shows that writing expressively thoughts can improve blood pressure, self-care behavior, and emotional disposition, which can even support physical health.

However, we do understand that journaling doesn’t always come naturally. This is where reflection prompts come in.

Reflection prompts help identify hunger, physical sensations, emotions, and preferences.

This is found to be particularly helpful, as answering prompted questions is shown to have a positive effect on mental well-being.

For example, in one particular study, participants were provided a questionnaire to share their feedback.

What they discovered was that participants' interest in the topic grew, and brought attention to their eating habits, while also reporting profound changes to their eating habits and expressed gratitude for being introduced to the concept.

To show you how easy it is, here is a set of reflection prompts for your food journal.

• What emotions do you associate with food?
• Do you turn to food when feeling emotional?
• How do you experience hunger (stomach cues, irritability)?
• Do you eat at the first sign of hunger, or wait until you're very hungry?
• Do you eat past fullness?
• What foods do you enjoy?
• What food do you dislike?
• Do you have food rules (restrictions, counting calories)?
• Do your eating habits change when you are alone compared to with others?
• Do you distract yourself when eating?

New prompts and ideas may come to mind when you least expect them. When they do, we recommend adding them to your notes in your phone or your journal so you can address them later on.

How to Reinforce Mindful Eating Without Rules

To reinforce mindful eating without restriction, you must address and remove existing eating habits and embrace your mindful eating habits. This can be achieved by focusing on these key elements:

• Slow down eating
• Remove distractions
• Listen to your body (how food makes you feel)
• Stop labelling food (good vs bad)
• Eat intuitively (hunger and satiety cues)

Restrictive rules surrounding food can feel like a reaction to these elements. Fostering a good relationship with food and embracing a mindfulness habit will reinforce healthy food practices while removing restrictions.

Recap — What This 7 Day Mindful Eating Plan Teaches

Reframing our idea surrounding eating can be challenging as it is not only about physical habits, but also the thought process and emotions that drive them.

By using key principles of mindful eating, such as removing judgment, listening to hunger and satiety cues, eliminating distractions, and removing food labels, we develop a healthier relationship with food.

You Can Eat More and Still Feel Good

Eating is often associated with feelings of guilt, whether it is due to overeating, consuming calorie-dense foods, or going against nutrition advice.

However, when we practice mindful eating, it gives us permission to relax into meal time.

Experiencing each bite helps us navigate emotions surrounding eating, and allows you to treat it as a method for fueling and sustaining overall health. When this happens, food is less likely to be about its emotional impact, and becomes more about necessity and preservation.

Ending the Restrict-Binge Cycle

Mindful eating is your key to breaking your binging cycle. While it can be challenging, being present can foster clear hunger and satiety cues and discipline surrounding overeating.

Removing ‘good’ and ‘bad’ labels, and focusing on nourishment can highlight the real purpose of food, and help break free from feelings of guilt and shame, which perpetuate the restrict-binge cycle.

Self-Trust and Long-Term Nourishment

If you are a long-time dieter or have a history of emotional eating, the idea of mindful eating without restriction can be frightening. This is the exact reason we recommend calculating your calorie and macronutrient intake.

However, after enough time, you will not only improve your mindful eating practices, but also your ability to track nutrition without exactly tracking your nutrition. Combined, these elements can help develop self-trust, leading to a better relationship with food for long-term nourishment.

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