Dr. Dmitry Vasilenko, an internist, points out that it is essential and best for a person to avoid eating quickly if they want to lose weight.
One of the most significant effects of eating speed on the body relates to what is known as "food thermogenesis"—the amount of energy the body expends to digest food and absorb nutrients. Studies have shown that slow chewing increases the thermodynamics of food, prolongs the time it takes for taste perception, and activates the digestive system, all of which contribute to better digestion.
The speed at which a person eats directly affects their feeling of fullness. When a person eats slowly, the brain has enough time to process the satiety signals sent from the stomach and intestines, and the body feels that it has consumed enough. Eating quickly, however, prevents the brain from receiving these signals, often leading to overeating.
Eating slowly helps maintain stable insulin levels, as food enters the body gradually in small amounts, preventing sudden spikes in blood sugar. This promotes energy balance, reduces fat accumulation, and lowers the risk of developing type 2 diabetes and cardiovascular disease.
Chew your food well : Each bite should be chewed for at least 20 seconds before swallowing.
Pausing between bites : Resting for a few minutes helps the brain process satiety signals.
Eat in a calm environment : Focus on the food and reduce portion sizes by using small plates and utensils to control the amount of food.
Eating slowly plays a vital role in maintaining a healthy weight and improving overall health by increasing thermogenesis during meals, enhancing satiety, and stabilizing metabolism. This simple approach is an effective tool for those seeking to lose weight and maintain their health.
