Slower Eating Can Help Control Hunger: Study
When it comes to eating habits, speed is often not a consideration. We’re often too busy to savor our meals or too distracted by our phones to pay attention to our hunger cues. However, a recent study published in The Journal of Nutrition suggests that eating more slowly can have a significant impact on calorie intake and overall eating habits.
According to the study, eating slower can cut calorie intake by up to 50% without making you hungrier. Researchers found that people who ate slower meals, often by chewing harder foods, ate much less but felt just as full. This suggests that slowing your eating pace is an easy way to support healthy eating habits.
The study, which was conducted by the Precision Farming Company (PFC), involved a group of 30 adults who were asked to eat a standardized meal at different speeds. The participants were instructed to eat either quickly, at a moderate pace, or slowly, and their calorie intake and feelings of fullness were recorded.
The results showed that the participants who ate quickly consumed an average of 592 calories, while those who ate at a moderate pace consumed an average of 464 calories. The participants who ate slowly, however, consumed an average of just 292 calories. Despite the significant difference in calorie intake, all participants reported feeling equally full after their meals.
So, why does eating slower have such a profound impact on calorie intake? One reason may be that our bodies have a natural delay between the time we start eating and when we feel full. This delay, known as the “gastric brake,” is triggered by the hormone ghrelin, which is released by the stomach in response to food. However, when we eat quickly, we may not give our bodies enough time to register the feeling of fullness, leading to overeating.
Another reason eating slower may be beneficial is that it allows us to pay more attention to our hunger and fullness cues. When we eat quickly, we may not be paying attention to our bodies’ natural signals, which can lead to overeating or undereating. By eating slower, we can tune into these cues and make more informed decisions about our food intake.
The study’s findings have important implications for public health. Obesity is a major public health concern, and finding effective ways to reduce calorie intake is essential for preventing and managing the condition. By eating slower, individuals can reduce their calorie intake without feeling deprived or hungry, making it a more sustainable and enjoyable approach to healthy eating.
So, how can you start eating slower and reaping the benefits for yourself? Here are a few tips:
- Take smaller bites: Eating smaller bites can help you chew your food more thoroughly and give your body more time to register the feeling of fullness.
- Savor your food: Pay attention to the flavors, textures, and aromas of your food. Savoring your food can help you enjoy your meals more and eat more mindfully.
- Avoid distractions: Turn off the TV, put away your phone, and eat in a distraction-free environment. This can help you focus on your food and eat more slowly.
- Eat with others: Eating with others can help you eat more slowly and mindfully. Try to eat with family or friends at least a few times a week.
In conclusion, the study’s findings suggest that eating slower can be a powerful tool for reducing calorie intake and supporting healthy eating habits. By paying attention to our hunger and fullness cues, savoring our food, and avoiding distractions, we can make more informed decisions about our food intake and enjoy a healthier, more sustainable relationship with food.
Source:
https://thepfc.club/blogs/news/how-eating-speed-affect-how-much-you-eat
