The difficulty in following any diet is usually because you do not need to eat. Would you like to achieve excellent results in your experiment that doesn’t make any foods off limits?

Instead of thinking about what you eat, our 30-Day eating Challenge emphasizes how you eat. And what are the results? They can be transformational.

I’ll ask you: “Do you want to know more about things?”

“But do it first, and let’s see if you can handle it.”

The nutritional advice we give you will not be what you expect! And so we challenge you!

You are not new to exercise and nutrition. You think you’ve tried everything.

But our advice? It’s very… simple. Isn’t he much further than that? It can help almost anyone, from the most advanced dieters to those who have been trying to make friends with healthy eating all their lives.

“Eat slowly and mindfully.”

We know it sounds too straightforward to work.

But you know what? This is needed without weighing and measuring food or following a strict meal plan.

Here are the messages from our clients:

“I can not believe this. I am losing fat. I became more physically active. I sleep better. I feel amazing.”

You will be surprised at the results you get from such a simple process.

Slow eating is one of the primary practices of nutrition training. 

Because it works.

So why don’t you try slow food?

Practice this for 30 days, and you might be shocked at what you achieve even if you don’t change anything else.

5 Ways to Change Your Body and Mind in 30 Days.

When it comes to improving nutrition, most people worry about the little details:

• “Do potatoes make you fat?”
• “Should I work out even if I don’t drink protein shakes?”
• Is the keto diet the best way to get rid of extra pounds? Or will Paleo help me? Or how about a kefir diet?!”

And still, they continue to eat over the kitchen table. Or in the car. Or like a zombie sitting in front of the TV.

And who can blame them? You keep getting hammered into your head to think about what you eat, not how you eat.

This isn’t good because…

Eating slowly and thoughtfully can be more important than:

• what you eat
• when you eat
• get something else “perfect”

This may seem a little controversial. After all, if you only eat Oreos, the speed at which you consume them isn’t the biggest problem.

But, aside from the extremes, slow eating may be the most potent habit for significant transformation.

Instead of figuring out what foods to eat, how often, and in what portions (all important factors, of course), eating slowly is the easiest way anyone can start losing weight and feeling better immediately. (For example, after your first slow-eaten lunch.)

This fuels confidence and motivation, and from now on, you can continually refine the details.

Why go straight to the hard stuff when you can get incredible results without it?

Slow eating isn’t just for nutrition beginners. Healthy eaters can also see significant benefits. For example, if you’re like Cameron, that could be the key to never-before-seen progress. We’ve seen it work for physique athletes, fitness models, and even Olympic athletes.

Slow eating is like a secret weight loss weapon that everyone can access but no one practices. 

And it might help you…

1. Eat less without feeling left out.

Of course, many popular diets claim that this is beneficial. But with slow eating, this phenomenon can happen even if you don’t change what you eat.

In one Western study, the same pasta meal was served to 30 normal-weight women on two days. During both meals, participants were asked to eat until they were satisfied.

But they were also told:

• Lunch 1: Eat this meal as quickly as possible.
• Lunch 2: Eat slowly and put utensils away between each bite.

Results:

• When eating fast, the women consumed 646 calories in 9 minutes.
• When they ate slowly, it took them 29 minutes to eat 579 calories.

Thus, after another 20 minutes, slow eaters ate 67 fewer calories. Moreover, it also took them longer to feel hungry than when they finished their meal faster.

These effects, spreading across every meal and snack, can result in hundreds of calories saved throughout the day. 

Of course, this is just one study, but it repeatedly demonstrates what we see with our clients.

(Try this experiment right now if you like.)

Why is this happening? 

Reason 1: Physiology. It takes about 20 minutes for your body’s satiety signals to kick in. Slow feeding gives the system time to work, allowing you to understand better when to stop.

Reason 2: Psychology. When you slow down and try to enjoy your food, you tend to feel the satisfaction of being smaller and less “deprived.”

2. See and feel better.

Do you have regular bloating, cramps, or abdominal pain? Many of our clients say that slow eating has helped their digestive issues.

Why does speed matter?

Because when you devour food, you bite off more and chew less.

Your stomach has a more challenging time breaking down these large chunks of food into chyme, a mixture of partially digested food, hydrochloric acid, digestive enzymes, and water that passes from your stomach to your small intestine.

When food is not adequately broken down into chyme, it can cause indigestion and other gastrointestinal problems. We may absorb fewer nutrients, depleting ourselves of valuable vitamins and minerals.

In addition to making you uncomfortable (perhaps even miserable), poor digestion can affect your thinking.

For example, if your food leaves you bloated, burping, and lethargic, you might interpret it as “feeling out of shape” and become frustrated with your efforts. On the other hand, slowing down and digesting food properly can help you “feel leaner.”

3. Learn what is “hungry” and “full.”

Have you ever eaten at a particular time of day, even if you’re not particularly hungry?

Or licked your plate when you were sure you’d regret it later? Mezim-Forte tablet will help!

These are just a couple of ways people turn off their internal hunger and satiety signals. There are a lot more, but the main points are:

Many of us eat when we are not hungry and continue to eat when we are full. 

Eating slowly can help you get back to your senses. Regular practice improves your appetite awareness. You learn to recognize—and more importantly, trust —your body’s internal signals.

Over time, this teaches you to eat when you’re hungry and stop when you’re full. Not because some rigid eating plan requires it, but because your body (your new brilliant friend) is telling you so.

That’s the difference between “dieting” and learning to “listen to your body, “… a valuable skill that allows you to make healthier choices for the rest of your life.

Voila – a long-term body transformation in such a way that it is not difficult.

4. Break patterns that are blocking your progress.

If you struggle with binge eating, learning to move slowly can help.

This may seem strange since the binge is caused by an irresistible desire to eat as much food as possible and as quickly as possible. 

But the skills you develop from eating slowly can help you mitigate the damage and build resilience over time.

Here’s how: slow down as soon as you realize what’s going on when you’re in the grip of a binge. 

Pause. Breathe. The food will be waiting for you. Even one breath between bites will help.

You may be unable to stop eating immediately, and that’s okay. How much you eat is not as important as returning to a more thoughtful state of mind.

Most people can feel in control again with this “drinking slowly” method. And the more you use it, the better it will be for you.

If you keep slowing down, even in the most challenging moments:

• You will become more aware of why, where, and how you are clinging (so it doesn’t feel random, and you can eventually break the chain).
• You will most likely eat less and stop sooner.
• You will feel less scared and powerless.
• You will be able to calm yourself more effectively and return to the “wise mind” faster.

Over time, this will help normalize your nutrition, improve your physical and mental health, and improve your body composition (or help you maintain a healthy body composition more easily without restriction compensation cycles).

5. Master a tool that you can use anytime, anywhere.

We do not always control what products are available to us. But we can always control how quickly we chew and swallow.

Think of slow eating like a low-hanging eating fruit: available in any situation.

It does not require unique meal plans or food diaries. 

You can practice eating slowly, no matter what’s going on in your life or your plate. 

How to eat slowly.

Eating slowly and paying attention is simple and helpful, but it isn’t always easy.

Most people have to work on it.

Luckily, you don’t have to do it “perfectly.” Instead, shoot “a little better.” You may be surprised at how effective this can be.

Try one of these tips. You can experiment with them in just one meal or take the entire 30-day slow-eating test if you feel you’re ready for it.

Take just one breath.

Take a break before eating. Take one breath.

Take one bite. Then take another breath.

Take another bite. Then take another breath.

Take one bite at a time and take one breath at a time.

This is it.

Add just one minute.

At first, most people panic at thinking of “wasting time” eating or having to be alone with their thoughts and crunching sounds for too long. Plus, life is busy and busy. Long, leisurely meals can seem impossible.

So, start small. Add just one minute to each meal. Or two, or three, if that sounds cool to you.

When you start eating, wind up the clock. 

Game: Extend this meal as long as possible. Then try to make your next meal one minute longer.

Over time, you can gradually increase the amount of time you spend eating. 

Don’t be hard on yourself: it’s okay if you forget to slow down during one meal. Just slow down next time and see what happens.

And remember that even one minute is better—or one breath between bites is better—can help.

Remove the remote control.

The next level of difficulty is don’t eat while driving, don’t watch TV, and don’t play with your phone. Sit at the table, not on the sofa in the living room, and…. Don’t eat standing over a sink. Try to take it easy and enjoy your meal.

It’s all about paying attention to your food and body. So for the next 30 days, try to eat in a calm environment with minimal distractions. 

Eat foods that need to be chewed.

Try this experiment: eat an apple slice, and count how many chews it takes to swallow a full mouth. Then grab a well-processed snack like a cracker or cookie and measure your chewing movements.

What differences do you notice?

What do you think is the most accessible food to eat slowly?

Now act accordingly.

Minimally processed lean proteins, fruits and vegetables, whole grains, and legumes require more effort/time to eat.

The more you chew, the longer it takes you to eat, giving your satiety signals a chance to catch up.

Do something between bites.

Everything will be more accessible if you have a specific action in mind to break mouthfuls of food.

Between bites, try:

• arrange your dishes
• I take a breath (or three)
• I take a sip of water
• I ask someone at the table a question

Enjoy your food.

When you eat… savor it. Enjoy it. Taste it.

Is he salty? Not too much? Does it cover the sky in your mouth? What is the texture like?

Pay attention to these small details with every bite. 

To truly immerse yourself in the experience, try “like a wine tasting” of your food. Practice slowly chewing, sniffing, and savoring your food like a fine wine.

Pay attention to what affects your speed of eating.

While experimenting, try to determine what affects your eating speed or focus.

Consider factors such as:

• who do you eat with
• when you eat
• what you eat
• where do you eat

Once you’ve made some observations, ask yourself:

• What could you do to improve what is already working well?
• What could you change given what isn’t working very well?

Improve your practice.

Pay attention to the speed of eating by those around you. Observe the person who eats the slowest in the group and match his pace.

If you find yourself in a hurry, that’s all right. Put down your appliances and take a minute to focus. If slow eating is not your habit, it will take time to get used to it.

Embrace experimental thinking and pay attention to what you are learning. 

Don’t forget that every meal is a chance to get better.

I eat slowly; now what?

At the end of your 30-day slow meal, tune in to what is different from the other.

You will probably notice changes in your body, such as how your stomach feels after eating or how your pants fit. You may also see mental changes, such as what you think about while eating or how you react when you feel hungry or full.

See how much has changed in just 30 days and imagine:

What would happen if you continued to practice this habit… forever? 

There’s a good reason for this: no matter what other habits you’re adopting or the “next-level things” you’re trying, eating slowly will always support your efforts. And how often can you say something like that?

But don’t just keep it to yourself: Share the 30-Day Slow Eating Marathon with your friends, family, and co-workers. It may be precisely what they need, but they don’t even think to try it.