The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals. Meanwhile, eating quickly leads to poor digestion, increased weight gain, and lower satisfaction. The message is clear: Slow down your eating and enjoy improved health and well-being. When you eat slowly, you digest better. You lose or maintain weight more easily. Yet you also feel more satisfied with each meal.
SENSING SATISFACTION
One of the most important benefits of eating slowly is that it gives your body time to recognize that you’re full. It takes about twenty minutes from the start of a meal for the brain to send out signals of satiety. Most people’s meals don’t even last that long! Imagine the extra calories you could ingest simply because you didn’t allow your body time to register that it no longer required food. Eating slowly also helps us feel more satisfied, which is different than just being “full”.
CREATING THE HABIT
Take a moment before each meal. Just sit for 20 seconds before each meal. Smell it, think of who made it, appreciate it, think of how it will benefit you and make you stronger.
Chew slowly – chew each bite of food enough, don’t rush. Saliva is the first step in breaking down food for digestion.
Set down your knife and fork between each bit. Savour and enjoy each bite.
Enjoy your meal, take your time, talk with friends and family.
Get off your phone, turn off the TV and focus on the meal. Distractions disrupt the digestion process.
Eat with your family – the family that eats together grows together.
STOP AT 80% FULL
Since it takes at least 20 minutes for our brains to register that we are full, eat only until you are just satisfied. Having that last piece pizza will only make you feel uncomfortable, and you will most likely regret it later.
Throughout India, Ayurvedic tradition advises eating until 75% full.
The Japanese practice hara hachi bu, eating until 80% full.
The prophet Muhammad described a full belly as one containing 1/3 food, 1/3 liquid, 1/3 air (nothing).
– Written By Kumar Bandyo