When we talk about how to lose weight, we may talk about what to eat and how much to eat, and it is easier to ignore how to eat this problem, such as whether the eating speed affects the weight loss effect, this article will come to the system to talk about.
First, is it really easy to get fat people when eating fast?
Let's look at some epidemiological studies.
A 2018 study published in the British Medical Journal, which analyzed nearly 60,000 diabetics who underwent health checks in Japan from 2008 to 2013, showed that people who ate slowly were significantly thinner than those who ate faster, and those who ate slowly were 42 percent less likely to be obese than fast-eaters. [1]
A 2021 study published in Frontiers in Nutrition meta-analysed 29 moderate to high-quality studies (with a sample size of more than 460,000 people) showed a significant correlation between eating rates and metabolic syndrome. [2]
Metabolic syndrome is characterized by central obesity, hypertension, low "good cholesterol", and high triglycerides.
Why? There are two possible reasons:
1, the signal of fullness is transmitted from the gastrointestinal tract to the brain, it takes a certain amount of time, if we eat fast, it is easy to feel full when we have eaten too much. This is the theory we are most familiar with.
2, eat fast blood sugar is also fast, the body will quickly start the hypoglycemic mechanism, the glucose into fat storage, is a path of hypoglycemic, which may be another reason for eating fast and easy to fat people.
However, these reasons are still theoretical speculations, and the above research can only show that eating fast is related to obesity, and it cannot explain that there is a causal relationship between the two.
But considering that eating slowly is no harm, but also can reduce the burden on the gastrointestinal tract, you can also savor the taste of food, enhance the good experience of eating, and you can also wait for the meal to cool down before eating, reducing the risk of esophageal cancer, so it is really worth trying.
Second, how to eat slowly?
1. Take a small bite when you bite
How to count small bites? Imagine the ladies eating in costume dramas is very graphic, but it is not so exaggerated.
2. Chew each bite for a while
Some experts recommend chewing to 15-20 times per bite, but each bite is too tedious to eat like this, and you can't eat while talking with relatives and friends, you just need to relax in your consciousness and eat slowly, if you feel the meal chewed to the size of a small grain of rice and then swallowed that is better, at least can not chew one or two bites hurriedly swallow it.
3. Swallow one mouthful completely before taking another bite
We often still have food in our mouths, so we hurriedly stuff rice into our mouths, so we still need to consciously swallow and then put the vegetables in our mouths.
4. Eat and drink at the same time
What to drink? Water is the best, after all, it has no energy, no matter how much you drink, you are not fat, and it is mixed with food and the stomach is not so fast, so to a certain extent, it can also increase the feeling of fullness and reduce the amount of food.
Some friends said that eating and drinking will increase the burden on the stomach. Not at all, water and food can be easily mixed together in the stomach, just when you are drinking porridge well.
5. Use chopsticks
Every time, you have to use chopsticks to clip them to your own plate first, and then use your own chopsticks to clip them up and eat, which naturally increases the difficulty of eating, so it will slow down the speed of eating.
6. Choose meals that are difficult to eat quickly
For example, it is really difficult to swallow the mixed grain rice without chewing a few times, and it is really difficult to swallow like cutting a large piece of vegetables, no matter whether it is fried and stewed, do not cook too soft and rotten, so it is also necessary to chew for a while.
Eat enough coarse grains and vegetables in another meal, which is rich in dietary fiber itself can occupy a certain volume of the stomach, increase satiety, and help lose weight.
But if you are particularly tight in time, you will eat busy work in a matter of seconds, then it is recommended that you set aside 1/3 of the meal before eating, and only eat the remaining 2/3, which is especially recommended for friends who order takeaway to try, this is because the amount of takeaway is often very large, if you let yourself gobble it up, most people will eat too much.
Then eat 2/3, what if you are hungry between meals?
Simple! Eat healthy snacks like protein bars, sugar-free cookies, sugar-free milk flakes, whole wheat bread, and more.
Today's Interaction: What other suggestions do you have for chewing and swallowing?
bibliography:
[1] Hurst Y , Fukuda H . Effects of changes in eating speed on obesity in patients with diabetes: a secondary analysis of longitudinal health check-up data[J]. Bmj Open, 2018, 8(1):e019589.
[2] Yuan SQ, Liu YM, Liang W, et al. Association Between Eating Speed and Metabolic Syndrome: A Systematic Review and Meta-Analysis. Front Nutr. 2021;8:700936. Published 2021 Oct 20. doi:10.3389/fnut.2021.700936