Saranya Prakash

Slow Down If You Eat Too Fast!

We’re a rushed, distracted, and too-busy to take time to savor our food or sometimes even to chew it properly. Most people eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough.

It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness. Leisurely eating allows ample time to trigger the signal from your brain that you are full and feeling full translates into eating less.

The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. 

Here are few simple tips for slow eating.

  1. Sit down to eat in a calm environment with minimal distractions. Don’t eat while driving, while watching TV, while texting, etc. Pay attention to your food.
  2. Choose high-fiber foods that take more time to chew, such as fresh fruits and vegetables.
  3. Put down your utensils between bites. Take a moment. Breathe. If you’re eating with other people, enjoy making witty conversation for a few minutes.
  4. Try setting a minimum number of chews per bite. This will feel strange at first, but give it a try and see what you discover.
  5. Use smaller plates or different utensils (such as chopsticks).
  6. Find another slow eater and pace yourselves to them.
  7. Set aside time to eat – at least 20-30 minutes for each meal, and preferably even longer at dinner. Don’t just eat “whenever you get around to it” or treat it as an inconvenience. You’re fueling your body and maybe spending quality time with friends and family. That’s important. It deserves an appointment.

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