Eating slowly allows for a better feeling of satiety, which can reduce the amount of food consumed and thus promote weight loss.
The body has its own integrated system to understand when you have eaten enough: it takes about 20 minutes for it to realize that it is full and send the right signals to the brain. Eating slowly allows these natural signals, related to the feeling of fullness, to do their job correctly. If you eat too quickly, by the time the regulation kicks in, you may have already exceeded your actual needs, which can encourage weight gain or complicate losing excess pounds. Conversely, slowing down gives your brain the chance to detect the right moment to stop more easily, without frustrating your appetite.
When you chew slowly, you make the job of your stomach and intestines a lot easier. It prevents them from working like crazy to handle large pieces of food that are barely chewed. As a result, your digestion happens smoothly, without bloating or uncomfortable heaviness after the meal. Additionally, by taking the time to chew, you release more saliva, which contains enzymes that start breaking down food, especially carbohydrates. Consequently, your body efficiently absorbs all the good nutrients it needs, and this limits unnecessary fat storage.
Eating slowly gives your brain more time to register the signal of satiety, which naturally prompts you to stop before overeating. As a result, you end up taking smaller portions without realizing it and without feeling frustrated. Research has shown that people who slow down their pace at the table spontaneously consume fewer calories during a meal. Consuming fewer calories daily is inevitably a boost for weight loss over time, without even having to change what's on your plate.
Taking the time to chew your food well helps your body regulate certain important hormones that control your hunger. It particularly boosts the production of leptin, a hormone that signals to your brain that you have eaten enough and can put down your fork. Conversely, when you eat quickly, your body doesn't have the time to properly manage the production of ghrelin, also known as "the hunger hormone," which prompts your brain to demand even more food even when your stomach is already full. By slowing down, these two hormones work better together, naturally facilitating the control of your appetite and cravings.
Taking your time during meals helps tame cravings. By chewing slowly, you allow your brain to better register what you're eating, thus avoiding large food compulsions. When you eat too quickly, you gulp down food without truly savoring it, leading to the desire to eat even more or snack shortly after finishing. In contrast, slowing down enhances taste satisfaction and lasting pleasure, which naturally reduces the craving for sweets or salty snacks a few hours after the meal. Ultimately, eating slowly acts as a true regulator of sudden and impulsive urges that drive us to consume very high-calorie foods.
On average, it takes about 20 minutes for our brain to receive the satiety signal sent by the stomach. Eating slowly allows this natural signal to work more effectively and helps prevent us from eating beyond our actual needs.
Studies have shown that people who chew each bite more (about 30 times instead of 15) naturally reduce their daily caloric intake, which promotes gradual weight loss.
Eating while distracted (for example, in front of a screen) often leads to eating faster and consuming more than necessary. Adopting a mindful eating practice allows for better enjoyment of food and encourages more reasonable portion sizes.
According to some research, taking more time to chew aids digestion by promoting the activation of digestive enzymes in saliva, thus leading to better absorption of essential nutrients and increased digestive comfort.
Favor foods that require more chewing and are high in fiber: fresh vegetables, whole fruits, whole grains, and seeds. These foods will naturally encourage you to eat more slowly, thereby promoting weight loss.
Generally, eating slowly has few major drawbacks. However, it is unnecessary to exaggerate: eating excessively slowly could lead to feelings of frustration or a lack of enjoyment during the meal. A natural pace, without excessive haste, is optimal.
Yes, eating slowly does indeed allow for better perception of the satiety signals sent by the brain. These signals take about 15-20 minutes to reach the brain after one has started eating, making them more noticeable when the pace of the meal is slow.
Absolutely. Taking a small sip of water between each bite significantly slows down the pace of the meal, while gradually contributing to the feeling of fullness. It’s a technique often recommended to avoid overeating.
To promote weight loss through slow eating, it is recommended to spend at least 20 to 30 minutes on each meal. This allows the brain the necessary time to receive signals of satiety and helps to avoid overeating.
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