Eating too fast can cause weight gain.
People who say they eat fast are more overweight than those who eat slowly. Fast eaters have an approximately 115% higher risk of obesity than slow eaters.
In a study, it was questioned how fast more than 4,000 middle-aged men and women consumed food. It has been observed that those who say they eat “too fast” tend to gain more weight and gain the most weight in the period up to the age of 20.
Another study examined weight changes in 529 men over 8 years. The results showed that those who ate “fast” meals gained twice as much weight as those who ate “slow” or “moderate” food.
Eating slowly helps you consume less nutrients.
Your appetite and calories are largely controlled by hormones.
Normally, after eating, the stomach suppresses the hormone ghrelin, which controls hunger. It also releases the hunger-preventing hormone cholecystokinin, peptide YY and glucagon-like peptide-1 hormones.
These hormones send a message to the brain, letting you know that you have eaten and that the food has been digested. This reduces your appetite, gives you a feeling of fullness and helps you stop eating. Interestingly, this process takes about 20 minutes, slowing the process will give your brain time to receive these signals.
Eating slowly can increase satiety hormones.
Eating too fast often leads to overeating, as it prevents the brain from finding time to receive satiety signals. In addition, it has been observed that less food is consumed when slow food is eaten. This is partly due to the increase in the levels of hunger-preventing hormones that occur when food is not eaten in a hurry.
In a study, 17 healthy people with normal weight were given 300 ml in two different situations. ice cream was served. In one, each participant consumed the ice cream in 5 minutes, while in the other, the participants ate the ice cream slowly over a period of 30 minutes.
In a study, 17 healthy people with normal weight were given 300 ml in two different situations. ice cream was served. In one, each participant consumed the ice cream in 5 minutes, while in the other, the participants ate the ice cream slowly over a period of 30 minutes.
In the study, this time and slow eating did not increase satiety hormones in overweight and obese diabetes patients. However, the feeling of satiety and the degree of satisfaction increased significantly.
Other studies have shown that obese teens aged 9-17 have higher satiety hormone levels when they eat slowly.
Eating slowly can lead to fewer calories.
A study observed normal weight and overweight people who ate their lunch at different speeds. Although the difference was greater in the normal-weight group, both groups burned fewer calories when they ate slowly. In addition, all participants felt more full when they ate slowly and were less hungry 60 minutes after the slow meal.
Eating fewer calories will lead to weight loss over time.
The way to eat slowly is to chew. To eat slowly, you must chew the food a lot before swallowing it. This can reduce calorie intake and aid weight loss.
Indeed, some studies have found that people with weight problems chew food less often than people of normal weight.
In a study, 45 people were told to chew at different rates (normal, 1.5 times more than normal, and twice as much as normal) and fed pizza until they were full. The average calorie intake was reduced by 9.5% for people who chewed 1.5 times more than normal, and by about 15% for people who chewed twice as much as normal.
Another study showed that increasing the number of chews of each bite from 15 to 40 decreases calorie intake and increases satiety hormone levels.
Only by limiting chewing is it possible to enjoy your food. A study has shown that chewing each bite for 30 seconds reduces snacking afterward, but at the same time it is not enjoyable to eat.
It can reduce your eating speed by chewing food and reduce your calorie intake and help you lose weight.
Other benefits of eating slowly
Eating slowly and chewing food increases the feeling of fullness and helps you lose weight.
-It allows you to enjoy food more.
-Improves digestion.
-Increases the absorption of nutrients.
-Contributes to dental health.
-Helps you be calmer and more in control.
-Reduces stress.
How do we eat more slowly and lose weight?
Some tips to help you eat slowly:
Don’t get too hungry; It’s hard to eat slowly when you’re very hungry. Keep healthy snacks on hand to avoid getting too hungry.
Chew more; Count how many times you chew the food you bite and double that number. You may be surprised at how little you chew. Leave the fork, knife and spoon on the table while you are eating, leaving the fork on the table after each bite will help you eat slowly and allow you to savor the food in every bite.
Eat foods that need to be chewed: Consume fibrous foods that need to be chewed a lot, such as vegetables, fruits and snacks. Foods high in fiber can also help you lose weight.
Drink plenty of water; Consume plenty of water and calorie-free beverages at meals.
Use timer; Set the timer in the kitchen (the oven timer can help) to 20 minutes and don’t finish your meal before this time is up.
Aim for a slow, steady pace throughout the meal; Turn off electronic devices that may distract you while eating: Avoid watching TV while eating. If you must watch, choose a program of 20-30 minutes and have your meal during this time.
Take deep breaths; If you started eating quickly, take deep breaths. This move will help you refocus and slow you down.
Practice mindful eating techniques; Mindful eating techniques allow you to pay more attention to what you eat and help you control overeating.
Be patient; Change takes time. It takes about 66 days for a new behavior to become a habit. If you are patient, eating slowly will become a habit.
Eat slowly and enjoy your meal!
Eating fast can cause you to gain weight and not be able to enjoy your food. In addition, by slowing down, you can increase the feeling of satiety and lose weight. In addition, slow eating will increase your quality of life as well as provide many benefits to your health.
In short, when the food comes your way, take it slow and enjoy every bite you take.
