There is a natural braking system against overeating: the signal of satiety that warns the brain that the stomach is full. This is unfortunately a signal too late that pushes to gorging. Not so long ago, the French spent twice as much time at the table as the Americans. The new generations tend to adopt the same pace as they ... and their epidemic of obesity.
Recognizing that you eat more than you need is a simple but fundamental step in healing, much less easy to implement than you might think. Because it seems that eating too much is a habit that we have been wearing for a long time. The night of time? with regard to our genes that have been "trained" for lack and its consequences: saving and storing in the form of fat.
The signal of satiety
Eating more is above all a bad habit, with extremely slow and insidious progression. To limit the intake of food, nature has cleverly endowed us with what we call the signal of "satiety". More comprehensible synonyms could be used as "signal of satiation, satisfaction, or saturation", but it is a term that you will often be confronted with in most articles on the subject. The signal of satiety is an order of the brain that decides that we have eaten too much.
If the signal of hunger, which depends on our blood sugar level, is fairly accurate, and especially very fast, the one who decides to stop the festivities is quite slow and complex. It works pretty well from birth but gets disrupted as you get older. Consequence: the satisfaction that signals the end of a meal comes into play only when one has taken more food than it should, probably because this signal is too late. Perhaps a remnant of our archaic adaptability to famine?
20 minutes, not enough time
This delay, which can be evaluated between 10 and 20 minutes, is that of all dangers, while just wait to see disappear, like magic, the urge to refill. The management of this satiety signal also militates for the composition of the meal in three parts: starter, main course, dessert. And not: unique main course, which, while waiting for its preparation, is the best ally of taking "bread-butter", a great classic of the restaurants of the south.
Concretely, before yielding to the temptation to take a piece of a dish, you have to wait at least 10 minutes. If that's impossible, vegetables or salad are a last resort.
There is scientific evidence to say that those who eat slowly grow less: eating slowly means eating less. The study, named after its author, Melanson, in 2006, showed that people who eat slowly eat on average 67 calories less, which is approximately 10% less!
Eating slowly is helping digestion. Keeping food longer in the mouth means giving teeth a chance, not only to make the smile charming, but to tear, grind and knead. This will prevent the stomach from doing so while its real role is to bombard, with acid, the porridge sent through the mouth, teeth and saliva.
Better appreciate food
Eating slowly is better enjoying the food, which is not a small advantage when you eat less.
This is not a medical statement, but look around you: most skinny people are sorry for slowness at the table. The pea test is eloquent. Put a plate of peas in front of guests and look at the first gesture. The lean man takes the fork and the fat one, if he has the possibility, the spoon; otherwise, he helps himself with a piece of bread. The lean man eats his peas almost one by one; the big one "pushes" them, raising the plate. Genetics in medicine is often complemented by imitation. If you talk, you move like your parents. It is not because the morphology is identical, but simply because they are imitated. At table too. In the composition of the menus, but also in the holding of cutlery.
Numbers of the day: meal duration
In France :
According to Credoc *, the duration of meals remains stable.
Breakfast on weekdays: 18 minutes
Breakfast on weekends: 22 minutes
Dinner on weekdays: 33 minutes
Dinner on weekends: 43 minutes
There are twice as many dinners of more than half an hour in the south-west than in the north, but much less infarction.
* Research Center for the Study and Observation of Living Conditions