'Rawdogging' Meals: Does It Help With Weight Loss?

The new trend of rawdogging — doing something without special preparation or distractions — is now gaining traction in nutrition. An expert says practicing mindful eating can have health benefits, including weight loss.

The term "rawdogging," which was initially used to describe sex without a condom, is no longer inappropriate in public discourse. Social media users are now promoting "rawdogging flights" that involve using no entertainment, food, or water, while others "raw dog" their exercise routines.

There is no strict definition of "rawdogging," and it sounds much like good old mindfulness, which is a practice rooted in Buddhism and is the quality of being present and fully engaged with whatever you are doing at the moment.

Now, a dietitian has recently called for rawdogging meals, which refers to eating without being distracted by a smartphone or a TV and focusing on chewing and taste.

However, it is easier said than done, as 24% of Americans report always watching television while eating dinner at home. Another survey found that 15.6% of people in the United States use smartphones or tablets at the table during everyday family dinners. But is it worth trying?

The benefits of mindful eating

Kasey Benavides, a registered dietitian, says eating without distractions has many health benefits, like feeling more satisfied after meals, and plays a role in gut health.

After all, digestion is a top-down process with the first two stops being your mind and your mouth. Mindful eating helps us in both of these areas by first, priming us to be in a more relaxed state before a meal and second, naturally leading us to chew each bite more.

Benavides

There is some evidence suggesting that eating mindfully can help with eating disorders. For example, a 2023 study in women with obesity found that the participants who practiced mindful eating saw greater reductions in uncontrolled and emotional eating compared to those involved in moderate energy restriction.

In women with obesity and binge eating disorder, the eight-week mindful eating program not only improved binge eating episodes and eating habits but also reduced weight, body mass index, and waist circumference. However, more long-term data is needed.

'Rawdogging meals' for weight loss

Benavides says mindful eating can lead to weight loss because it helps to pay attention to food, which, as a result, feels more satisfying. Meanwhile, accidental overeating, even if it is just by a few bites, is often enough to plateau weight loss efforts.

"When you pay attention to your food, you'll not only find yourself enjoying it more, but you'll also find it's easier to stop at initial signs of fullness," she tells Healthnews.

People are especially distracted when eating desserts: they may be focusing on a conversation, a TV show, or feeling guilty about eating it.

Benavides adds, "If you've ever found yourself standing over a tray of cookies eating one after the other, try sitting down next time and pay close attention to the exact things about the cookie that you're loving. Chances are, you'll feel that satisfaction and find it easier to stop after one."

How to practice mindful eating

According to the American Heart Association, incorporating these steps into your daily eating routine can help eating mindfully:

• Ponder: Check in with yourself about your hunger before you eat — you may actually be thirsty.
• Appraisal: Take a moment to take in. How does it smell? Do you really want it?
• Slow: Slow down so your brain can keep up with your stomach. Put your fork down between bites and focus on the flavor.
• Savor: Take a moment to savor the satisfaction of each bite — the taste, texture, everything.
• Stop: Don't keep eating when you're full.

Practicing "rawdogging" meals — AKA mindful eating — in a fast-paced environment can be difficult; however, once it is learned, it can help you enjoy food more while losing weight.