Vida Mindful Eating Method

The “Vida Mindful Eating Method” is a practice that helps you tune into your body’s feelings of hunger and fullness. You can practice this method anytime and anywhere!

Here’s how to try the Vida Mindful Eating Method:

1. Serve yourself a lower-carb plate (¼ protein, ¼ carbohydrate, ½ nonstarchy veggies, + at least one fat serving).
2. Slowly enjoy half of your meal.
3. After you finish the first half of your meal, pause for 5-10 minutes.
4. Then, check in with your body and your feelings of fullness. Are you still hungry? Or do you feel satisfied?
5. If you feel satisfied, end your meal. Package and store the rest of your meal in the refrigerator for another time.
6. If you’re still hungry, divide what is remaining on your plate in half again and eat half of what is there.
7. After you eat this half, pause again for 5-10 minutes.
8. Again, check in with your body and whether or not you feel satisfied.
9. Repeat this process until you feel full and satisfied with your meal.

Now, let’s reflect

• What do you notice about eating in this way?
• How did the amount that you ate differ from the amount that you usually eat?
• Did different foods on your plate make you feel more or less satisfied (like carbs compared to protein)? Hint - foods with protein and fat keep you full longer than carbs.
• Want to learn more about the benefits of mindful eating? Here’s more info.