What it is:
Mindful eating is a technique where an individual focuses on the sensory properties of eating. The emphasis is on internal cues over external drivers and urges the individual to have awareness during meal time. It can also be an extension of general mindfulness practice. Mindful eating involves considering not only taste and smell but also how one’s body feels during and after the meal. Knowing the origins and preparation of the meal can give depth to your understanding of the food consumed. Some guides to mindful eating include breathing exercises and chewing an extended and intentional amount before swallowing. The idea is to experience every aspect of each bite of food fully.
Today, it is common to partake in distracted eating where we eat while doing a myriad of other tasks, from answering emails to watching TV. Even when dining with others, we are often distracted by our phones.
Often, mindful eating is employed as a weight-loss strategy. Specifically, it is thought to help combat unwanted eating behaviors such as emotional eating. When the mood of the individual impacts the overall food intake, this is known as emotional eating.
Purported Claims:
Just like meditation, focusing in on the present is crucial. Mindful eating, at its core, is about bringing conscious awareness to one’s meal. While not its primary purpose, it is often marketed as a weight-loss strategy that can help you gain control over your eating habits. By focusing on each bite of food, an individual should be able to sense fullness at the appropriate time and therefore prevent overeating. Other claims include better digestion linked to slower eating, decreased stress and anxiety, and eating in a healthier more balanced way.
What The Science Says:
There are no standardized guidelines defining mindful eating. In much of the research, this lack of a clearly defined intervention makes it harder to pin down its overall impact. While there is little evidence that mindful eating impacts weight loss to a greater extent than other types of conventional diets, it does prove effective for dealing with behavioral eating problems such as emotional eating and binge eating disorders.
Mindful eating can help individuals acknowledge and combat poor eating behaviors such as overeating which can contribute to weight management and overall health. Some studies suggest mindful eating can benefit the general public. The most pronounced effects have been found in those who have undesirable eating behaviors. Impulsive eating, emotional eating, or binge eating can all benefit from mindful eating. Many of these eating behaviors can lead to obesity and poor food choices. Practicing mindful eating also can address the shame associated with poor eating habits as it promotes an attitude of acceptance.
Mindful eating differs from traditional diets as it emphasizes awareness over counting calories or tracking carbohydrates, fats, or proteins. There are no restrictions in mindful eating practices like there are in many diets. Alternatively, mindful eating focuses more on limiting distractions and taking the time and attention to experience each bite of food. By eating slower, mindful eaters tend to recognize fullness sooner, preventing overeating. This awareness has been shown to reduce impulsive food choices and can therefore prevent weight gain.
Mindful eating has also been associated with an overall healthier diet. Those who participate in mindful eating often choose more nutritious snacks and smaller portions of calorie-dense foods.
Our Take
Mindful eating can be a good practice to contribute to overall health and maintain a healthy weight. This habit can help encourage you to slow down and be intentional about your intake. It is a great way to complement other nutrition-related goals, help maintain awareness and keep you on track. Combining mindful eating with a healthy diet of whole foods can contribute to a healthy lifestyle. If you decide to try it, make sure you recognize it is a lifestyle and that there is no one definition of mindful eating.
References:
Grider HS, Douglas SM, Raynor HA. The Influence of Mindful Eating and/or Intuitive Eating Approaches on Dietary Intake: A Systematic Review. J Acad Nutr Diet. 2021;121(4):709-727.e1. doi:10.1016/j.jand.2020.10.019
Fuentes Artiles R, Staub K, Aldakak L, Eppenberger P, Rühli F, Bender N. Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis. Obes Rev. 2019;20(11):1619-1627. doi:10.1111/obr.12918
Fung TT, Long MW, Hung P, Cheung LW. An expanded model for mindful eating for health promotion and sustainability: issues and challenges for dietetics practice. Journal of the Academy of Nutrition and Dietetics. 2016 Jul 1;116(7):1081-6.
Hendrickson KL, Rasmussen EB. Mindful eating reduces impulsive food choice in adolescents and adults. Health Psychol. 2017;36(3):226-235. doi:10.1037/hea0000440
Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171-174. doi:10.2337/ds17-0015
Konttinen H, van Strien T, Männistö S, Jousilahti P, Haukkala A. Depression, emotional eating and long-term weight changes: a population-based prospective study. Int J Behav Nutr Phys Act. 2019;16(1):28. Published 2019 Mar 20. doi:10.1186/s12966-019-0791-8
van Strien T, Cebolla A, Etchemendy E, et al. Emotional eating and food intake after sadness and joy. Appetite. 2013;66:20-25. doi:10.1016/j.appet.2013.02.016
Mantzios M. (Re)defining mindful eating into mindful eating behaviour to advance scientific enquiry. Nutr Health. 2021;27(4):367-371. doi:10.1177/0260106020984091
Spadaro KC, Davis KK, Sereika SM, Gibbs BB, Jakicic JM, Cohen SM. Effect of mindfulness meditation on short-term weight loss and eating behaviors in overweight and obese adults: A randomized controlled trial. J Complement Integr Med. 2017;15(2):/j/jcim.2018.15.issue-2/jcim-2016-0048/jcim-2016-0048.xml. Published 2017 Dec 5. doi:10.1515/jcim-2016-0048
Warren, J., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviors: Effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272-283. doi:10.1017/S0954422417000154
Commentaires