Eating more slowly could be linked to a lower risk of obesity. Japanese research published in the British Medical Journal has related the habit of chewing slowly on the food we introduce with a higher probability of losing weight. Consuming your meals calmly allows you to feel more satiated, and less swollen after eating. We talk about this topic with Elisabetta Macorsini, nutritionist biologist at Humanitas.
Twenty minutes: this is the time it takes for the brain to receive stomach messages
Japanese researchers reviewed data from 59,717 people with type 2 diabetes, asking the participants to give a vote at the rate held at the table. The people interviewed could be described as fast, average or slow. This allowed noting that the people who ate more slowly also had the lowest risk of obesity. Those who claimed to have an average pace had a slightly higher risk, but those who said they were eating quickly took the greatest risk.
When we eat, the signs of hunger must pass from the stomach and intestines to our brains: it takes about 20 minutes to extinguish the hunger impulse.
To lose weight it is good to lengthen the meals: here are all the tricks
Eating at a slower pace allows you to feel satisfied before you make the decision to eat too much.
Any meal of the day should never be shorter than 30 minutes.
If the goal we have is to lose weight here are some strategies that can help to lengthen the time that you spend at the table:
– Use a timer or watch the clock to extend your meal up to 30 minutes.
– Try chewing each bite 15 to 30 times, depending on the food.
– Alternate each bite with a few sips of water: it helps you feel fuller.
– Put the cutlery on the table after each bite.