Eating more slowly gives the body time to be more aware of what it absorbs. A recent Japanese study of 60,000 people with diabetes shows that this concept is not only theoretical and that eating slower contributes to weight loss. A tip simple enough to set up, which we speak in more detail.
Eating is not just a quantity of food and nutrients that we ingest. The way we ingest them too!
If chewing well is important to facilitate digestion, chew a long time and take his time to do the whole meal would be very important for the control of hunger ... and weight.
Japanese researchers have, in fact, conducted a study on the eating habits of 60,000 type 2 diabetics and came to the conclusion that eating slowly would allow them to lose weight. Their results were published in the journal BMJ Open on February 12, 2018.
A study on eating habits
To conduct their research, scientists tracked changes in weight, waist circumference, body mass index (BMI), as well as blood, urinary, and liver function findings between 2008 and 2013. 60,000 people with diabetes. The patients were also asked about their eating habits and especially about the speed at which they ate to establish 3 categories: fast, normal and slow.
It was found that those who ate slower were healthier than those who ate normally or quickly. Their results show that, compared to those who eat fast, those who eat at "normal" speed are 29% less likely to become obese; those who eat slowly 42%. On the other hand, even if the waistline decrease is small, it is more marked in those who eat slowly or normally.
Why eat quickly makes you fat?
According to the researchers, the brain of a person who eats quickly does not have the time to incorporate information that the body has received enough calories. In fact, this person continues to feed himself more than he should. By slowing down the rhythm, the hypothalamus (an intermediate between the brain and the rest of the organs), receives various signals (hormones secreted by the proximal intestine, proteins secreted by the intestinal bacteria ...) and ensures a fine regulation of the weight and food intake.
A study conducted in 2015 on 54 Mexican teens and published in Pediatric Obesityshowed the benefits on weight and health of a simple feeding technique: leave 2 seconds between each bite.The aim of the study was to reduce food intake as much as possible before the brain sends out a satiety signal. By taking the time to think between each bite, teens measured the intensity of their appetite better, according to the researchers.
The deleterious effects of nibbling
Nibbling 2 hours before going to sleep is also very related to changes in BMI. Japanese researchers, however, point out that their study is observational and does not allow to conclude a direct link of cause and effect, especially because the evaluation of the speed at which we eat is considered suggestive.
Nevertheless, they point out that eating fast is more often associated with glucose intolerance and insulin resistance, while concluding that changing dietary habits can have consequences for obesity, BMI, and waist circumference. .
Slow down the speed at which we eat
It is always difficult to self-assess the speed at which one takes one's meals, nevertheless, the modern way of life which reduces the available time, which often limits the meal to a single dish, dish that can be taken standing between 2 meetings , is necessarily short.
To slow down the speed of our food, we must first clear the time for the meal: at least half an hour because, according to studies, the brain receives messages satiety after a minimum of 20 minutes. Then, it is better to avoid eating while watching television, because there will be no conversation to stop the ingurgitation of food. It is better to have a meal together to talk between the appetizers. Finally, it is advised by dieticians to put his fork between each bite and chew the food while having fun. If you can not, put a clock on the table or use a connected fork that will vibrate if you go too fast.
Obesity in a few numbers
Recall that the number of obese people has almost doubled since 1975. "In 2016, more than 1.9 billion adults - people aged 18 and over - were overweight, of which more than 650 million were obese," says the World Health Organization (WHO).
In the same year, 41 million children under 5 were overweight or obese. In France, it is estimated that there are about 6.5 million people considered obese (14.5% of the adult population).