Slow Down Diet

Of all the diets I've used - and of all the diets I've studied - the Slow Down Diet is one whose principles I have applied to my own life!  The diet, as it's name implies, is founded on the premise that eating slower will benefit us in many ways, including having a profound and lasting effect on our metabolism.   

Marc David, a nutritionist with a holistic approach, claims that underfeeding the body can slow the metabolism and that if eating less and exercising more actually could work long term...

it would have done so a long time ago!

This 'diet' is refreshing for many reasons.  First of all, it's not a true diet at all.  It's more of a life-style change. And, it's easy to implement.

It's focus is not on restricting food intake or choices, but on rhythm, food quality, nutritional value, and awareness. 

How the
Slow Down Diet

An 8 week program; each week focuses on a metabolic 'enhancer.'

  • Week one - metabolic power of relaxation (rationale: when we're relaxed, our body more efficiently digests what we eat)
  • Week two - metabolic power of quality (rationale: elevating the quality of our food provides a foolproof nutritional strategy)
  • Week three - metabolic power of awareness (rationale: the less aware we are as we eat, the more excess food we will consume)
  • Week four - metabolic power of rhythm (rationale: eating patterns aligned with the body's peak digestive and calorie-burning times maximizes metabolism)  
  • Week five - metabolic power of pleasure (rationale: a pleasurable experience improves nutritional absorption)
  • Week six - metabolic power of thought (rationale: how we think about food - our relationship to it - is translated into physiological responses)
  • Week seven - metabolic power of story (rationale: rewrite your story and improve your digestion, increase calorie-burning capacity, and improve your overall health)
  • Week eight - metabolic power of the sacred (rationale: our connection to the sacred can release powerful metabolic changes)

The Slow Down Diet is not specific on what to eat, nor on amounts to eat.  

Mr. David, in his book, explains in detail each of the eight universal metabolizers and offers  'primary tasks' in each chapter as well as key points for each lesson.       


I've referenced two journal articles from my search for supporting evidence.  These articles were located in the National Institute of Health's (NIH) National Library of Science and archived by PubMed.  

Evidence that supports eating awareness and it's positive effects on intake amount and rate of satiety were found at:

Researchers in this study reported inconsistent results when studying whether eating slower enhances satiety and intake in a meal.  Details can be found at:


According to Marc David, metabolism includes everything that  happens to us from birth to death!  We are born metabolically powerful. "Metabolism is the sum total of all the chemical reactions in the body, plus the sum total of all our thoughts, feelings, beliefs, and experiences."      

The eight universal metabolizers, one implemented each week throughout the 8-week program, unlocks a door that leads to transforming your nutritional metabolism. 

*     *     *

Since I've always been a fast-eater, The Slow Down Diet helped me change this bad habit and understand the reasons why it is so important. Even today, years after initially reading the book, I am more aware of my eating pace, the quality of my food - and my relationship to it - because of the Slow Down Diet.  Thank you, Mr. David.

I love the lifestyle of eating slower and enjoying my food more.  I love enjoying conversation and the taste of each bite, rather than being on a mission to see how quickly I can gulp my food, so I can move on to the next thing.  The Slow Down Diet has been a life-changer for me and I totally endorse it! 

Mr. David's book is readily available through many sources online.   

The Solution to Permanent Weight Loss

(the inspiration for this website)

by Robin D. George

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