Many people eat their food too quickly.
Over time, this can lead to weight gain and other health issues.
Eating slowly can help prevent this and provide other benefits.
This article explores the benefits of eating slowly to encourage mindful consumption.
Eating too quickly can cause weight gain
Those who eat quickly are 115% more likely to be obese when compared to those who eat less quickly.
Eating too fast may be the root cause for this issue.
One study conducted on 4,000 middle-aged adults showed that those who ate quickly tended to be in a higher weight percentile and had gained the most bodyweight since their 20's.
A previous study observed the weight changes in 529 men over an 8-year period. Those who reported being a fast eater gained more than double of the amount of weight as those who identified themselves as self-described slow or medium-paced eaters.
SUMMARY: Research shows that people who eat quickly tend to be heavier and gain weight faster, compared with slower eaters.
Eating slowly can curb overconsumption
Your appetite and calorie intake is largely regulated by hormones.
After finishing a meal, the body releases hunger-suppressing hormones while also releasing fullness hormones.
These hormones will make you feel full, reduce your appetite, and stop the eating process.
This process usually takes about 20 minutes to do, so it’s important to give your brain the time it needs by slowing down.
When you eat slowly, your brain has the time to turn off hunger signals and send out fullness hormones.
If you eat too quickly your brain may not have enough time to receive fullness signals.
This leads to a decrease in the amount of food consumed during the meal as fullness hormones are increased.
In a study, 17 healthy individuals with normal weights ate 10.5 ounces (300 grams) of ice cream on 2 occasions. In one instance, they eat the ice cream within 5 minutes, and in another they took 30 minutes to consume it.
After they ate the ice cream, their fullness hormone levels increased significantly more when they ate it slowly.
In a study with diabetes as well as overweight or obese patients, slowing down did not increase fullness hormone levels. However, it significantly increased people feeling full.
Other research has shown that young people with obesity feel more full when they eat slowly.