You may be working at a busy pace, you may want to catch up with an important activity, or you may be in a hurry for some other reason. First of all, we always have a lot of work to do, regardless of our profession, even if we are housewives. In these situations, almost all of us do not want to eat our food quickly and waste time. However, if you make it a habit, you increase your chances of being obese or experiencing a metabolic syndrome. As a result of these, the possibility of getting diseases such as heart diseases and diabetes increases. Unfortunately, all such diseases can result in death.
Regardless of the time of day, when you eat a meal quickly, your digestive system cannot keep up. The inability of your digestive system to cope means that the feeling of satiety warning your brain goes late. So, the longer the feeling of fullness is delayed, the more you’ll eat.
Difference Between Eating Slow/Fast Food
It takes an average of 20 minutes for a bite you take while eating to be met by your digestive system and then to send a warning to the brain. Therefore, if you make a habit of eating slowly, you will eat less food until this time passes. Eating slowly gives your stomach more time to start working.
Think about the last time you were really hungry. As soon as you have the opportunity to eat, you probably find yourself capable of eating almost anything and doing it quickly! You’ve probably suffered from severe heartburn after this fast meal. This is because your stomach is trying to grind all the food at the speed you eat.
By eating slowly and eating at a time for at least 20 minutes, you will ensure that the grinding of the food is started on time and in the setting during the digestive process. Also, when you eat too fast, air enters the stomach and overloads it. This causes your stomach to produce more acid that leads to heartburn or reflux disease, and you will feel more bloated than usual.
Slow Eating Habit Makes You More Enjoy Your Meals
If you do not have complaints such as heartburn, gas and bloating, the food you eat will cause you to enjoy the food you eat. However, if you start eating slowly, you will start to consume the meals consciously and you will get more flavor from the food you eat.
You will find that you become more aware of the texture, taste and smell of food and the food becomes more interesting and memorable. Slow eating is a very good habit, especially if you are eating at a restaurant and want to enjoy the moment.
How can we get used to the 20-minute rule?
If you eat a lot and are eating quickly, you can’t change that overnight. However, there are some tips to increase your eating time and spend an average of 20 minutes for each meal.
1.Choose high fiber foods that require you to spend more time chewing
More time will be required to eat fresh, high-fiber vegetables due to their structure. In addition, these foods will make you feel full more quickly. While trying to change your eating habits, you will also gain healthy eating habits.
2.Lift your spoon or fork between each bite.
This tip may be a little tricky, but it won’t be as difficult as you might think. In between your bites, put the spoon or fork you used on the table or dinner table. This will be a small movement, but this movement forces you to slow down, even if it is small. It also allows you to check whether you are full between each bite.
3.Determine the minimum number of chews for each bite.
When you don’t cut your food into small pieces, it can be difficult for your digestive system to digest later. Determine the minimum number of chews for each bite. And don’t swallow it without chewing that much. As the day goes on, you will see that your chewing count increases and you slow down as you eat. This minimum number of chews can be 5 or 35. Determine which one you feel comfortable with. Once you get into your habit, you will no longer need to count your chews.
4. Make an effort to eat with slow eaters.
If you are aware that you are eating fast, the people around you are probably eating fast too. For this reason, try to eat with someone who eats slowly and keep up with them as much as possible. After a certain time, you will start to eat slowly like they do.
5. Talk to the people you eat with while you eat.
Talking to your dinner table or other people at your table while eating will make you eat slow and slow. In this way, you will be socialized and eat more slowly during the eating process. You will be surprised how slow and less you eat after a while.
When you start to apply the tips we mentioned above in your life, you will find that after a certain time you start eating really slowly. In this way, you will take the first step towards a healthy diet. You will also be protected from the health problems of eating fast. By eating slowly, you get more flavor from your food and eat less. You will not experience stomach ailments such as reflux or ulcers. You will get rid of the worry of overweight. In short, you eat quite healthy and enjoy the food more.