Khaberni - Dr. Dimitri Vasilenko, a specialist in internal diseases indicates that it is necessary and better for a person to avoid eating quickly if they want to lose weight.
Benefits of eating slowly according to the doctor
1. Better digestion
One of the most important effects of rapid eating on the body is related to what is known as "food thermogenesis" — the amount of energy the body expends to digest food and absorb nutrients. Studies have shown that slow chewing increases the thermodynamics of food, lengthens the time of taste perception, and activates the digestive system, contributing to better digestion.
2. Feeling of fullness
Eating quickly directly affects the feeling of fullness. When a person eats slowly, the brain has enough time to process the satiety signals sent from the stomach and intestines, making the body feel that it has consumed enough. Conversely, eating quickly prevents the brain from receiving these signals, often leading to overeating.
3. Improving metabolism and reducing the risk of diabetes
Eating slowly helps maintain stable insulin levels, as food enters the body in small, gradual amounts, preventing sudden spikes in blood sugar. This enhances energy balance, reduces fat accumulation, and lowers the risk of type 2 diabetes and cardiovascular diseases.
Doctor's tips for healthy eating:
Chew food well: Each bite should be chewed for at least 20 seconds before swallowing.
Pause between bites: Taking a few minutes' break helps the brain process satiety signals.
Eat in a quiet environment: Focus on the food and control portion sizes using small plates and utensils.
Eating slowly plays a vital role in maintaining a healthy weight and enhancing overall health, through increased food thermogenesis during eating, improved feelings of fullness, and stabilized metabolic processes. This simple approach is an effective tool for those looking to lose weight and maintain their health.
