Intuitive Eating 101: A Beginner's Guide to Enjoying Every Bite

This content was created by Girlboss in partnership with Atkins.

Picture this: You’ve spent the last hour working up a sweat in the kitchen, making a five-star meal for one. You sit down to eat, turn on Real Housewives of Orange County, and get lost in the Tamra Judge and Vicki Gunvalson drama without even registering how yummy your food is. You also don’t notice when you get full so you keep eating and feel sick after. Ugh!

Or, it’s 7 p.m. and you can’t stop thinking about having breakfast protein pancakes, but you eat a “dinner-like” meal (like meat, potatoes, and veggies) instead because you feel like you should.

Or, you feel your stomach grumbling out of hunger, but you just had lunch an hour ago (you think to yourself, “I shouldn’t be hungry yet!”), so you ignore it and wait until dinner to eat again.

Are you guilty of betraying your hunger cues or being distracted while eating? I know I am! If becoming a more mindful eater is one of your 2025 New Year’s resolutions, you’re in luck because I chatted with Libby Supan, a licensed therapist and certified intuitive eating coach, and she gave me so many amazing tips for being present with what’s on your plate.

How do I become a mindful eater? Any exercises I can try?

It’s all about trusting your gut—literally. Here’s how.

Make sure you’re eating enough. “Most people aren’t,” says Supan. “If you’re not eating frequently, start with three meals and up to three snacks every day.” If it’s a busy workday and you have to skip a meal, opt for a filling and nutritious Atkins protein shake or protein bar instead.

PSA: This isn’t a hard-and-fast rule. It’s simply a guideline to ensure your body gets the fuel it needs. If you’re unsure, make sure to speak with your doctor or a trusted medical professional!

Eliminate distractions. “No phone, no TV. This forces you to truly observe your eating experience,” says Supan. Think of mindful eating like active meditation—you’re just slowing down, being aware of your body, and enjoying every bite.

Define your food goals. Is it to taste all of the flavors? To finish everything on your plate? To pause, slow down, and be present?

Do a hunger check. Before eating, ask yourself these things:

Am I physically hungry?
Does this sound good to eat?
Will this serve me?
Am I eating enough food?
How hungry am I?
What am I feeling emotionally?

Then, halfway through your meal or snack, check in with yourself again. Then, one last time when you finish.

Be present. Indulge in the five senses, advises Supan. “What do I taste? What does it smell like? What does it feel like in my mouth and my throat? What does it look like?”

The Boredom Test. If you’re still unsure whether or not you’re hungry, sit down to eat (with zero distractions, of course) and if you find yourself immediately bored, you’re probably not hungry, explains Supan. This method isn’t 100% guaranteed, but it sure is a handy mindfulness tool!

Question restricting food rules. “People will tell themselves rules like, ‘You have to eat breakfast foods at breakfast,’ not even knowing that that's a rule,” says Libby. “And then they give themselves the freedom to explore and learn like, ‘I hate breakfast foods.’” Pad Thai at 9 a.m.? Yes, please!

How do I know if I have unhealthy eating habits?

Eating shouldn’t be an anxiety-inducing experience—it should be enjoyable and worry-free (for the most part). Supan recommends checking your stress and anxiety levels when you go out to eat. Are you about calories on the menu? Or wondering what your friends are going to order and if you’ll be judged for ordering something differently?

Speaking of emotions, it’s important to notice feelings of guilt after eating, as well. And do you feel like you need to compensate in some way for what you’ve eaten? “Oftentimes, the people I work with are like, ‘If I eat this donut, I’m going to have to work out for an extra hour. I guess I’ll cancel my plans to make that happen,’” says Supan. Break free of these unhelpful eating patterns—like binge eating and then restricting or punishing yourself—by giving your body enough consistent food and nourishment throughout the day.*

If there’s one thing you take away from this article, it’s this. Learning to trust and honor your hunger cues and breaking free from restrictive food rules can help you build a healthier, more enjoyable relationship with eating. How delicious is that?

Don’t know where to start? Atkins’ free tools—like meal plans and 2,000 recipe ideas—and their delicious products can help you on your mindful-eating journey.

“But isn’t Atkins a weight loss brand?” Yes and no. While the Atkins diet had past roots in weight loss, it’s evolved to be more about finding an eating approach and lifestyle that suits your specific goals and needs. So, maybe you want to try a low-carb diet for health reasons. Or, maybe you love snacking but want to find snacks that will give you more energy throughout your day. Or, maybe you’re happy with where you’re at right now, but just need meal-planning help to save time during your work week. All of the above is a-ok, and Atkins wants to help empower you with the resources you need to take control of your diet and lifestyle.

*Disclaimer: If you think you may have an eating disorder, it’s important to consult a trusted medical professional or licensed mental health provider. This article should not be taken as medical advice. If you need support, call or text the National Eating Disorders Association Helpline at 1-800-931-2237, or visit www.nationaleatingdisorders.org for confidential support, resources, and live chat options.