When a person eats very fast, the hormones that give satiety are not released in time and, therefore, there is a need to eat more food.
A study in more than 3,000 Japanese Adults, published in the British Medical Journal, found that those who ate quickly were twice as likely to be obese as their slow-chewing counterparts. People who ate quickly and until they were satisfied were three times more likely to be obese.
The research supports previous evidence that people tended to consume more when they ate fast, but also that fast eating is linked to obesity, regardless of how much they consume.
According to a recent study conducted by scientists at the University of Athens, eating fast, compared to doing it slowly, reduces in the intestine the segregation of hormones that cause the sensation of being "full" " The reduction of the segregation of these hormones would induce, therefore, to eat in excess.
This investigation provides a possible explanation to something that was already known: that there is a relationship between fast eating and obesity or overweight, point out the scientists
But it can be hard for you to enjoy your food when you are so busy in the day. Here are some tips to help you take it easy at lunchtime.
Dr. Elizabeth Denney-Wilson, an obesity expert at the University of New South Wales, says research suggests that people can learn to eat more slowly, and recognize their internal indicators of satiety. She adds that as long as we do not know what leads us to eat quickly, behaviors such as eating while being distracted and fast food to go may be to blame.
How can I eat slower?
-Don't talk while you're still chewing. Instead, lower your fork, chew and swallow your food before you start talking. This will force you to eat more slowly, and it will satisfy you before you know it.
-As soon as you feel satisfied, remove your plate from the table. This will tell your brain that the meal time is over.
-If possible, prepare your own meals. Avoid prepared meals, hamburgers and pizzas. Taking time to cook your food also means that you will eat more slowly and you will enjoy them.
Other advice according to experts:
- Establish a minimum goal of how much to chew, is a good resource that slows down the moment of eating. For example, chew a minimum at the beginning 10 times each bite, then 20 times. In addition, chewing contributes to digestion which will reduce the work of the stomach.
-Often we leave the knife aside to simply cut and carry the food with the fork. A good alternative is to claim the knife and even, use it to raise the snacks to the fork.
-Otherwise it is to use smaller utensils. The less you can catch on your spoon and fork, the slower you will eat. If you really want to eat more slowly, use chopsticks.
-Remember that the moment of feeding is a social act, therefore, take this moment to share with family, friends or colleagues. Of course, do not forget to enjoy every flavor and aroma that is introduced into the mouth. Leave your cutlery on the sides to chat for a moment and take them again.
-Avoid eating standing, as this will stop your chances of complying with the advice given above.
-Don't eat in front of the computer, tablet , TV or cell phone, since you can not concentrate on your food or taste, chew and enjoy enough, and most likely you want to serve more food because you did not assimilate food.
- Select foods with a variety of flavors and textures. Think of how easy it is to fill yourself with a plate of something homogeneous, like noodles. A dish with variety, will be something different in each bite.