We live in a hurried, distracted, and overly busy society. Most people eat at a rapid pace, rarely taking the time to savor their food or even chew it properly.
We have learnt in our previous post that when you eat slowly, it’s easier to feel satisfied or full and you also improve your digestion. Today we are going to look at two more benefits of eating slowly.
Most research on this topic indicates that eating slowly can help you consume less food. This is particularly beneficial for those aiming to lose or maintain weight.
In a study conducted by the University of Rhode Island, researchers served lunch to 30 women of normal weight on two separate occasions. The meal, consisting of a large plate of pasta with tomato-vegetable sauce, Parmesan cheese, and a glass of water, was the same both times.
During one visit, the women were instructed to eat quickly, while during the other, they were told to eat slowly and put down their utensils between bites, stopping when they felt comfortably full.
The results showed that when eating quickly, the women consumed 646 calories in 9 minutes. In contrast, when eating slowly, they consumed 579 calories in 29 minutes. This is a difference of 67 calories in 20 additional minutes!
Extrapolating this to three meals a day demonstrates how rapidly these extra calories can accumulate.
Interestingly, the women reported feeling hungrier an hour after the QUICKLY eaten lunch compared to the SLOWLY eaten one. Therefore, eating quickly not only led to higher food consumption but also provided less satisfaction. On the other hand, eating slowly resulted in lower food intake and more prolonged satisfaction.
Good hydration is essential for maintaining the body’s fluid balance, energizing muscles, supporting efficient kidney and bowel function, and improving skin appearance. Interestingly, eating slowly appears to boost water consumption during meals.
The University of Rhode Island study also examined water intake among participants. When eating slowly, the women drank 409 mL (about 14 oz) of water, compared to only 289 mL (9.7 oz) when eating quickly.
This led scientists to wonder if increased water consumption might contribute to prolonged feelings of fullness.
To test this theory, the University of Rhode Island researchers conducted a variation of their lunchtime study, controlling water intake so participants drank the same amount at each meal.
In this test, regardless of eating speed, the women consumed a similar amount of food and reported similar appetite ratings immediately after the meal.
However, an hour later, those who ate slowly reported less hunger and a lower desire to eat, with higher levels of satiety.
Researchers concluded that while drinking more water can help reduce food intake during a meal, eating slowly is more effective in decreasing hunger and increasing satiety between meals.
Takeaway: Eat slowly, drink more water, consume less food, and feel more satisfied—an all-around win!
In conclusion, eating slowly helps you feeling more satisfied, improves digestion, eating lesser and better hydrates you! All these benefits just by changing one habit.
If you need more help, I am offering a personal nutrition coaching to assist you in your weight loss journey. From curating a personalized meal plan to changing of habits, lets work together to achieve the health that you need! Please feel free to contact me at jin@blackbox.fit. Till then!
Train’s goal is to improve quality of life by improving the health of the people in Klang Valley. We are a fitness center dedicated to helping you to reach your fitness goals. Visit us today at our location in Subang Jaya, Selangor.