The people who eat fast have no idea how the food tasted, and often they don’t realize that they are full.
Chew your Meal Slowly
In January 2014, A study published in the Journal of the Academy of Nutrition and Dietetics stated that when the meal is eaten slowly, then you might have consumed few calories from the meal.
This study had separated the subjects into two groups: one is “normal weight, ” and the other is “overweight/obese.” The intake of calories of these two subjects was compared with their speed of eating, and it was found that when the both groups ate slowly, they consumed fewer calories. It was been observed that the normal weight individuals had more chews per bite than those of overweight or obese individuals.
How is it possible?
If you are wondering about this that how can eating slowly can prevent the overeating, then let us discuss how does it work. When you eat very fast, the natural signaling process between the gut and the brain is thrown off. The hunger hormone, which is Ghrelin, is the one which is produced in the stomach and acts when one finds the food taste good. There is another hormone named leptin, which prevents one from overeating and suppresses hunger. It takes almost 20 minutes for your brain to signal the body to stop eating. So when you are eating fast, your body doesn’t receive the message till it’s very late.
How Many Chews?
The process of food digestion starts in your mouth when you start chewing. The chewing breaks down the food and makes it easier for intestines to absorb the necessary nutrients. When you chew very fast, your body gets deprived of good nutrition. Approximately, you should have 30 and 40 chews per bite.
When you slow down the chewing process and increase the chews per bite, you will observe more zen eating. It will make you aware of the food you are eating and the quantity of the food. By this, eating experience will become more joyful, and it will not be a routine exercise. The benefits of slower eating are:
- Better Food Taste and better experience of food texture, flavor, and aroma
- Improves your food choices and you will incline towards natural foods instead of processed foods
- Better Connection and longer time to enhance the social life
- You won’t feel uncomfortable or overstuffed
How to achieve slow eating?
It takes time and practice to slow down your chewing. We have mentioned below some habits that help you to slow down your pace.
- Take water breaks to slow down the ace and also to fill up your stomach
- Before reloading the fork with next bite, chew and swallow the previous one
- In between the bites, put your fork down
- The high fiber foods require more chewing so you should add those in meals
- Take smaller bites of food so that your brain gets enough time to signal the stomach
- Adopt European style of serving meals in courses. By that, you may eat less.
Try to change your eating style slowly and make it last!