The ketogenic diet has helped countless people achieve weight loss, boosted energy, and better metabolic health. But in our commitment to counting macros and staying in ketosis, we often overlook one of the most vital elements of any successful diet: our relationship with food.
Mindful eating isn’t just another wellness trend—it’s a meaningful practice that can deepen your keto journey and help you reconnect with your body. By marrying the metabolic advantages of keto with mindfulness, you can build a more balanced, sustainable lifestyle that nourishes both your body and mind.
Recognising Genuine Hunger vs. Cravings
One of the notable benefits of keto is appetite suppression. However, that doesn’t mean the urge to eat disappears entirely. Learning to distinguish between real hunger and emotional cravings becomes even more essential when you’re in ketosis.
True hunger develops gradually and can be satisfied by a variety of foods. You might notice physical signs like a rumbling stomach, mild fatigue, or a drop in concentration. If even plain food seems appealing and you can wait to eat, you're likely experiencing genuine hunger.
Cravings, however, appear suddenly and are typically linked to specific foods—often those high in carbs or sugar. They’re frequently triggered by emotions, stress, boredom, or external cues like advertisements. Cravings demand instant gratification and aren’t usually satisfied with healthy options.
A simple way to check is the “apple test”. If a piece of cheese or some nuts sounds satisfying, it’s probably true hunger. If only a slice of cake will do, it's more likely a craving.
Helpful strategies to manage cravings:
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The 10-minute pause: When a craving strikes, set a 10-minute timer and do something else—most cravings pass.
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HALT method: Ask yourself—Am I Hungry, Angry, Lonely or Tired? Respond to the emotion, not the urge to eat.
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Drink water first: Dehydration can mimic hunger. Have a large glass of water and wait 15 minutes.
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Mindful breathing: Take five slow, deep breaths. It can help interrupt emotional eating patterns.
The Power of Slow Eating and Minimising Distractions
In our fast-paced lives, we often eat meals whilst multitasking—scrolling through our phones or watching TV. This habit not only robs us of enjoyment but can lead to overeating and poor digestion.
Slow eating matters. It takes about 20 minutes for your brain to register that you're full. When you eat too quickly, you may consume more food than you need before those signals kick in. On a ketogenic diet, where satiety is already enhanced, slowing down further strengthens your appetite regulation.
Why mindful chewing is important:
Chewing thoroughly helps break down food, supporting better digestion and nutrient absorption—especially important when relying on quality fats and proteins. Saliva also contains enzymes that begin the digestive process, easing the burden on your gut.
Creating a focused eating environment:
Turn your meals into moments of nourishment. Put your phone away, switch off the TV, and give your attention to the food in front of you. Observe the colours, smells, and textures. You don’t need to do this for every meal—even one distraction-free meal per day makes a meaningful difference.
Try the “first three bites” technique: for the first three mouthfuls, chew slowly and stay fully present. This brief moment of mindfulness can set the tone for the rest of your meal.
Journalling Macros and Moods: Uncovering Patterns
Keto dieters often focus solely on macros—carbs, fats, and proteins. But adding a mood component to your food journal can offer powerful insight into your eating habits and emotional triggers.
How to start a food and mood journal:
Along with your macros, jot down how you’re feeling before and after meals. Were you anxious when you reached for that snack? Did that keto-friendly dinner leave you feeling energised or sluggish? These notes can help you identify patterns and make more conscious decisions.
What to include:
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Time of meal and hunger level (on a scale of 1–10)
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Emotional state before eating (e.g., stressed, content, bored)
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Food consumed and macro breakdown
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Environment (e.g., peaceful, rushed, alone, with company)
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Level of satisfaction post-meal (1–10)
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Energy levels 1–2 hours later
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Any cravings throughout the day
Reviewing your journal:
After a week or two, go back and analyse your notes. You might realise you overeat on late work nights, or that certain meals keep you satisfied for longer. Perhaps social meals affect your portions or certain fats leave you feeling more balanced. This insight can guide your choices far better than willpower alone.
Practising Gratitude Before Meals
Gratitude may not seem like a keto-related practice, but it can greatly improve your relationship with food. A brief moment of thanks before eating helps ground you and shifts your mindset to one of appreciation.
The science of gratitude and digestion:
Feeling grateful activates the parasympathetic nervous system—your body’s “rest and digest” mode. In contrast, eating in a stressed state can slow digestion and reduce nutrient absorption. A calm, appreciative state supports better digestion and overall wellbeing.
Simple ways to practise gratitude before meals:
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Take three slow breaths and think of one thing you’re grateful for about your meal
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Reflect on the journey your food took—from the earth to your plate
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Appreciate your body’s ability to transform food into energy and healing
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Thank yourself for making nourishing choices
Be grateful for your keto progress:
Even during difficult moments—such as missing a favourite carb-heavy food—acknowledge what keto is doing for your life. Maybe it’s more stable energy, better focus, or less constant hunger. Gratitude can help reframe your perspective and increase resilience.
Making Mindful Eating a Sustainable Part of Your Keto Lifestyle
You don’t need to adopt every mindful eating technique all at once. Start with one manageable habit and build from there. For example, try eating your first meal each day without distractions for a week. Once it feels natural, layer in another practice.
Mindful eating is a lifelong skill—not a rigid rule. There will be moments you forget to pause or fall into old habits. That’s normal. Progress, not perfection, is what matters.
Weekly implementation plan:
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Week 1: Focus on identifying hunger vs. cravings
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Week 2: Introduce distraction-free meals once daily
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Week 3: Start journalling both macros and moods
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Week 4: Add gratitude before meals
The aim is to build a conscious, positive relationship with food. When you combine the metabolic benefits of ketosis with the calm awareness of mindful eating, you create a powerful, sustainable lifestyle.
You’re not just fuelling your body—you’re nurturing a deeper connection with food. This approach can help you stay on track with keto in a way that feels satisfying, intentional, and lasting.