Why do you have to eat slower?
My grandmother used to tell me I had to chew up to a hundred times before I swallowed. For me, it was an exaggeration that I only liked to give him that pleasure, but when I got home, I forgot all about it. Now that I’m older, I understand how smart your advice was. Although it may sound stupid, one of the best ways to lose weight is to try to eat more slowly. It is scientifically proven that eating little by little helps fight obesity and avoids gaining superfluous calories.
In most cases, eating slower means eating less. This is corroborated by a study by the North American Association for the Study of Obesity in two thousand and four. In this research, multiple individuals were approached to eat as much as they wanted more at different speeds. The first set was allowed to eat without limiting speed. The second, they were only allowed to eat a bite every time a horn sounded. At the end of the research, the scientists verified that, having used exactly the same amount of time, the honking subjects had ingested less food than the first.
Another Japanese study directly linked obesity to the speed with which it is eaten. After studying twenty-three different cases, the researchers concluded that people who eat fast are twice as likely to be obese. In part, this is because eating slowly satiates the appetite more than doing it quickly. Food spends more time in the mouth and the taste buds are, over considerably more time, sending signals to the brain. “Sensors in the tongue and oral cavity are triggered to send satiety signals to the brain,“ notes Dr. Kathleen Melanson.
In fact, the mere fact of chewing or having something in the mouth is already a mechanism to neutralize the appetite. When the brain notices an activity in the oral cavities, it throws a histamine to its neurons that strengthen the message of satiety. Hence, chewing gum reduces the feeling of appetite. When you eat slowly, blood sugar levels are regulated,” explains Dr. Melanson. This helps your body to properly store its energy reserves for distribution during the day.
Unfortunately, there is no ideal time to determine how long a lunch should last. There is also no specific figure specifying how many times you should chew a foodstuff before you eat it. According to the doctor, everything depends on a large number of variables such as the gender of food or the size of your snacks. The best thing, then, is to focus on the size and texture of the food even before swallowing. Therefore, be sure to chew enough to give your bite a smooth consistency.
6 Tips for Eating Slower
Instead of sitting in front of a giant combo dish, try eating a first, second and dessert. If you start your lunches with a light meal, you’ll be filled with low-fat foods and by the time you reach your second meal, you’ll need less to get your fill.
2. Eats tiny bites
The smaller the bite, the longer it will take to finish the food and, therefore, you will eat less. When you eat, it takes the brain about 20 minutes to digest what it’s eaten. If you go slowly, you give him more time to mentalize that he’s satisfied.
3. Eat fiber-rich foods
In addition to being healthier, fiber-rich foods tend to take longer to chew. Fruits, vegetables and whole grains require a slower chewing process.
4. Swallow before you prick
Even if it’s just a mnemonic rule, you should begin to internalize that you can’t puncture another piece of meat before you’ve swallowed what’s in your mouth. It may take some time before it becomes a natural behavior in you, but once you assimilate it, the results are assured.
5. Drinks water throughout the meal
Train yourself to drink overflowing water along your lunches. Apart from slowing down the activity of the fork and knife for a few seconds, it will help you swallow better.