Ok, I'm gonna be blunt here and say that some these methods of eating what you want are a little neurotic.
Chewing but not swallowing!??
I also disagree with deprivation mindset.
No, really. The most effective way to eat what you want is to train yourself to want more of the wholesome, nutritious food and learn to look at the less palatable qualities of the junk. This may take a while but its worth the discipline.
The way to enjoy good food is basing it on more than just taste and texture.
How clean does your system feel after?
How do you feel after eating clean food vs fatty or excessively sweet food?
How's your energy for several hours later?
Do you feel sluggish or bloated?
Or do you feel nourished and able to focus, function and like you can move and breath easily?
I'm not saying to ignore taste and texture but to use taste and texture only as part of the equation in food appreciation.
I will add that there is something to using food sequencing to your advantage. What I find myself doing is, when I look forward to a particular food, lets its SWEET dark chocolate, I will want to enjoy that as much as possible. So, I will gear myself more towards SAVOURY tastes. Like that, when I get around to the SWEET dark chocolate, I know that usually find myself really savour the taste. I also like to make sure I've had some fresh greens in my system before I have the chocolate so to avoid feeling excessively sluggish afterwards.
Its also about keeping a good balance of fresh,
Clean and lush content over contents that aren't, and instead of using neurotic portion control methods or swallowed mastications, take it easy on yourself. So, you liked that one cookie, maybe you liked ten, your only human. After ten though, your gut might not be feeling so good and it might be in your interest to clean that up. Use that signal to guide you to the type of food that your body might really appreciate.
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