Master CBT Coach in Nutrition, Diet, Weight-Loss & Wellbeing

This first lesson regards Conscious Eating. We begin from HOW and WHAT you eat to proceed to WHY you eat and how to rearrange alla that!

The first session regards a unique tool and approach to understanding how hungry you are, how much food you need, what you should eat and how much satisfied and satiated you should become. In other words, beginning to transform yourself to your own "Dietician" by our first means, which regards "Eating Consciousness".

It includes videos, text and quizzes.

It takes 40 minutes up to 1 hour or more.

So get ready to conquer your own Athlos!

(In "Section 3" you will learn everything you need to know about what we eat and in which combinations, meaning your diet, so don't worry!)

Here you will find all the scientific resources and bibliography (references) behind DietAthlon!

Trying to calculate the caloric content of your diet, isn't the best way to start your journey.

You will find out the reasons later on. Remember, 12 main weekly Athlos and 12 main Diet Athlos to conquer!

In our first weekly Athlos, we should focus on our portions and our “eating-without-being-hungry” habit, along with the "eating until full" routine. Because those factors push us to weight gain or to not losing weight.

This session is a "must" for weight loss and weight maintenance and a great, unique tool for the Dietician to educate you in proper portions, eating awareness and much much more. A tool that is more convinient and more agile-easy to understand and use than the typical 0-10 Hunger-Satiety Scale. Then you will find out tour first 6 fundamental Diet Athlos!

Stop worrying about what to eat! In the next section you will get a Sample Menu with many meal suggestions + a standarized in portions Diet Menu!

Do you know what the difference between true-hunger and non-hunger craving is?

The pleasure of eating, the enjoyment of food consumption, isn’t directly proportional to the amount of food you consume.

Less Is More! Key Point: Respect your food, eat slowly!

So, what's the difference between not being hungry anymore and being full, thus satiated? Can you distinguish between them?

This tool will give you the opportunity to change how fast and how much you eat, as long as you give 2 seconds of conscious thinking prior eating, to yourself.

Your first, unique and of outmost importance tool

So what have you read about?

0

At this level (0), your stomach is annoyingly empty. You’re starving and you might be having symptoms of hypoglycemia, such as dizziness and headache. In short, you are ravenous and you will gorge yourself on whatever comes in front of you, because your appetite is hyper-increased! You must never reach this level, the game is already lost if you do! You should have started eating earlier, at level 1!

1-

Whole 1

1+

At this level (Whole 1), your stomach is genuinely empty and you feel truly hungry. The biological hunger stimulus from your stomach is true and it is there! You should never postpone or skip this level (‘1’ to ‘0’) because if you do not eat now you will starve and overeat in a little while (on reaching ‘0’)! This is the ONLY level at which you MUST start eating!

So, you’re experiencing this level (Whole 2) while going up the scale,  you’re also experiencing this level (Whole 2) while going down the scale, some time after you’ve had your last meal. In this case, you’re not truly hungry and you mustn’t start eating!

Both phases are characterized by the same factor: the undigested food in your stomach. This means you’re experiencing ‘2’ while you’re eating - moving towards satisfaction - since food has started entering your body, or you’re experiencing ‘2’ while moving towards hunger, let's say between meals. Remember: While eating you should pace yourself and prolong the procedure, but between meals you should not start eating because you are not hungry yet and you still have undigested food in your stomach. In other words, you haven't reached level ‘1’ yet, which represents true hunger.

3-

Whole 3

3+

At this level (3), you still have food in front of you, you can continue eating – and that’s what you usually do - since you’re not satiated yet, but you’re not feeling hungry anymore. Your stomach managed to send the signal (about 30 minutes after you’ve started eating) that you are not truly hungry; however, the amount of food wasn’t enough to reach your stomach walls and make you feel satiated or full. You don’t feel food touching the walls of your stomach, but you don’t feel hungry either! You will want to eat a bit more - you’ve got food in front of you, after all - because there’s empty space left in your stomach, but you simply don’t need to do so. This is the level where you have to stop eating! It requires time, consciousness, awareness and mindfulness.

In order to understand level ‘3’ you need less food, in more time...and that’s the biggest catch of all because your problem is not so much what you eat, but the fact that you overeat

4-

Whole 4

4+

At this level (4), the “not-feeling-truly-hungry-anymore” satisfaction you’ve felt at level “3” has now become a ‘contact stimulus’. This means that food was more than you needed since it managed to reach your stomach walls. In short, you feel quite full (3+,4-) or completely full (Whole 4) or over-full (4+). It doesn’t feel that bad, but you could have eaten less. Avoid reaching this level; it will make you gain weight. You will end up at this level when you eat fast and /or not consciously. Something went wrong during the previous levels; you probably had more food than you should and your awareness was low.

At this level (5), your stomach is annoyingly full or over-full! The stomach walls are stretched and you may be having bloating symptoms, feelings of discomfort, or even a heartburn! You’ve eaten too much and probably too fast, failing to tame your desire for food. Remember that you should never reach this level, or all will be lost and you will only gain more weight!

Try to remember that a proper frequency will lead to the proper quantity. The type of meal and combination plays also a huge role, for which you will learn about in the next Section

Actually, how many meals do -dietitians- suggest during the day?

Eating slowly and mindfully is of outmost importance. You will find out about it in the lesson: "Mindful Eating". But, for now, concentrate in taking breaks whilst eating.

You have decided to improve yourself regarding your nutritional awareness, your eating consciousness. You wake up in the morning and wonder if you should have breakfast...

Focusing on your stomach you feel extremely hungry, almost ravenous. At which stage are you on the scale?

At which level are you now on the scale?

At which level are you now on the scale?

At which level are you on the scale now?

At which level are you on the scale this time?

So what will you do?

What should you have done earlier, at 12:00, when you felt your stomach saying ‘I am genuinely empty, you are truly hungry’?

Writing is your most powerful tool

This area here is where you will find your daily Extra Help and Tasks throughout every week. Its the Athlopedia Area! Begin with the 1st-file-basics!

At the Athlopedias' Resources you will find useful and extra material. Your 12 Diet Athlos (6 here and another 6 in the next section) are crucial for your journey, since they concern main factors in your relationship with food.

Your first 14 Daily, Bonus and Extra Athlos are directly linked to your fundamental Diet Athlos. They are ment to be conqured everyday, so these 14 are for two weeks at least. Nevertheless, this is optional. You can follow them if and as you like. This week we begin with the first 7!

Your optional Extra Athlos will be waiting for you every week, here are the first 7!

In this course you will get a Sample Menu with many meal suggestions + a standarized in portions Diet Menu! Be patient!

In this lesson, we will clarify the fundamentals for you to eat in the best possibly way your body needs, in terms of nourishment, metabolism, satiety, stop cravings and more. Only this section lacks of video, so please be patient! Although its a section, it doesn't count to the weekly coachings, so no Daily, Bonus or Extra Athlos here. Take your time and practice it as long as you like! Here you will get a Sample Menu with many meal suggestions + a standarized in portions Diet Menu!

The way the Meditteranean Diet combines the food groups

This regards your ultimate Athlos, your Weight Loss Athlos!

Your Diary is your ultimate weapon (or tool)

This lesson is necessary for the Hunger Scale to work properly both as a volumetric AND a time-based tool. Also, keep in mind that your coaching comes in turn with a priority level, which means this is most important!

So, have you ever heard of the expression ‘food is sacred’? What does it mean?

Did you know that the same amount of food gives us a lot more calories when consumed quickly than when consumed slowly? Why‘s that?

Why are the French thin?

So this fluent fluctuation in the graphic is optimal.

But when we eat faster than we should, the whole senario changes.

Because if you don’t:

1. You will not be focused on your food, ending up gorging on anything you have in front of you. In other words, you will end up emptying your plate.

For example, don’t you end up eating the whole bucket of popcorn at the movies, regardless of its size, big or small?

...continuing

Because if you don't:

2. You won’t be able to taste your food, because you will have eaten too fast and not focused on the food itself; so, you end up overeating just to feel the taste better

It no longer satisfies you, no matter how much you eat. That's a major facton in BINGE eating or OVEREATING events.

So, which sensation gets mainly disrupted in this case?

...continuing "because if don't"

3. Later on, you’re bound to forget that you’ve already eaten, because you gulped your food down without much thinking, so you will gobble up again in a while…

“You’re walking down the street and grab a taco from around the corner, continuing walking...

The traffic is too much so you watch the cars passing by in order not to get hit by one, while their fumes pop inside your nose. One block later, there is no taco left.”

Try to practice these four steps of eating behaviour, introducing eating mindfulness in your life!

Keeping track of your progress is VERY important