Let’s practice – Energy Balance

Hello ,

Are you excited that you will start practicing?

This email will guide you through the next days for this lesson.


  • Take 15-20 minutes for every meal you have. Chew slowly and purposefully.

The Action Plan

In the morning

  • Drink a glass of water.
  • Wake-up early enough so you don’t rush your breakfast. Give enough time for your breakfast.
  • Eat until satisfied, but not full.

Lunch time

  • Try to plan your week and book 30 minute slots for your lunch.
  • Drink a glass of water before.
  • Eat with your colleagues, friends or family.
  • Eat until satisfied, but not full.


  • Drink a glass of water before.
  • Enjoy your dinner!
  • Eat until satisfied, but not full.


  • Enjoy your food, don’t rush it! Listen to your hunger and fullness cues. Eat until satisfied (but not full). 
  • Take your time. Maybe you rush your meal as you are super busy. Try to plan your week and book 30-minutes slots for your lunch and give enough time for your breakfast.
  • Put Down the Phone. Eat with All 5 Senses. You might find it boring to eat without a mobile or TV in-front of you but it is best way to focus on your food and eating slowly.
  • Choose high-fiber foods that take more time to chew, such as vegetables (carrots for example).
  • Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.

If you really struggle

  • Drinking water forces you to take small breaks between each bite. And water aids in digestion. A glass is enough.
  • Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
  • Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try.
  • If you find yourself rushing, that’s OK. Put your utensils down and take a minute to re-focus. If slow eating isn’t habitual for you, this will take practice.

10-minute actions 

  • Continue journaling. This is a habit we want to build on.
  • Add a note in Cronometer with every meal. Were the meals more satiating and why?
  • Monitor your daily calorie intake. Do you seem to eat less calories when you eat slower?

This week’s reading

Below is the content for you to read with your own pace, however we suggest that you spend 10-15 minutes each day so that you remain committed and engaged.

Your KetOntrack Library


If there are any questions or challenges during this first week, we are here to assist you and guide you through or read the course FAQ section.


Have fun,
Your ketOntrack team