Eating slowly may help you eat less.
Scientists offered 35 normal-weight and 35 overweight or obese men and women a huge portion of the same lunch (pasta with tomatoes, olive oil, parmesan cheese, garlic, herbs, and spices) on two separate occasions.
On the “fast eating” day, the participants were told to eat their lunch as quickly as possible without feeling uncomfortable, to take large bites and chew quickly, and to not pause or put their utensils down between bites. They typically finished eating in 9 minutes.
On the “slow eating” day, they were told not to rush, to take small bites and chew thoroughly, and to pause and put their utensils down between bites. They typically took 22 minutes to eat.
The results: slower eating cut the calories from about 890 to 800 in the normal-weight people, but from only about 720 to 670 in the overweight or obese (which wasn’t a statistically significant difference). Both groups were less hungry after eating slowly.
What to do: Slow down. It takes time for your satiety hormones to kick in.
Source: J. Acad. Nutr. Diet. 114: 393, 2014.
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