Many people eat their food quickly and without thinking.
It is a very bad habit that can lead to overeating, weight gain and obesity.
This article explains why eating too fast can be one of the main drivers of weight gain.
Eating fast can make you overeat
In today's busy world, people often eat quickly and hurriedly.
However, your brain needs time to process the signs of fullness (1).
In fact, the brain can take up to 20 minutes to realize that it is full.
When you eat fast, it is much easier to eat a lot more food than your body really needs. Over time, excess calories can lead to weight gain.
A study in children found that 60% of those who ate quickly also exceeded. Fast eaters were also three times more likely to be overweight (2).
Bottom line: It takes your brain about 20 minutes to realize that you have eaten enough. Being a fast eater is associated with overeating.
Eating fast is linked to an increased risk of obesity
Obesity is one of the biggest health problems in the world. It is a complex disease that is not simply due to poor diet, inactivity or lack of willpower.
In fact, there are complicated environmental and lifestyle factors at play (3).
For example, fast food has been studied as a potential risk factor for overweight and obesity (4, 5, 6, 7, 8).
A recent review of 23 studies found that fast eaters were approximately twice as likely to be obese as compared to slow eaters (9).
Bottom line: Eating fast is associated with excess body weight. In fact, fast eaters can be up to twice as likely to be obese compared to those who eat slowly.
Eating fast can lead to many other health problems
Eating fast not only increases the risk of being overweight and obese.
It can also lead to other health problems, including:
- Insulin resistance: Eating too fast has been linked to an increased risk of insulin resistance. This condition, characterized by high levels of blood sugar and insulin, is a hallmark of type 2 diabetes and metabolic syndrome (10, 11, 12).
- Type 2 diabetes: Eating fast has been associated with an increased risk of type 2 diabetes. One study found that fast eaters were 2.5 times more likely to contract the disease compared to those who ate more slowly (13, 14).
- Metabolic syndrome: A fast diet can increase the risk of metabolic syndrome, a group of risk factors that can increase your risk of diabetes, heart disease and many other common health problems (15, 16).
- Bad digestion: Fast eaters commonly report that they experience poor digestion as a result of eating too fast. They can take larger bites and chew their food less than slow eaters, which can affect digestion.
- Lower satisfaction: This may not be a health problem, but it is still very important. Fast eaters tend to rate their meals as less pleasant, compared to slow eaters (17).
Bottom line: Eating fast can contribute to the development of type 2 diabetes, insulin resistance and metabolic syndrome. It can also lead to poor digestion and a decrease in the enjoyment of food.
How to stop your feeding
Eating more slowly can provide several health benefits.
You can increase your levels of satiety hormones, help you feel fuller, and decrease your calorie intake (1, 17).
It can also improve your digestion and increase your enjoyment of food.
If you want to eat more slowly, here are some techniques you can try:
- Do not eat in front of the screens: Eating in front of a TV, computer, smartphone or other distraction can lead you to eat fast and without thinking. It can also make you lose track of how much you've eaten.
- Put your fork between each bite: This will help you slow down and enjoy every bite more.
- Do not be too hungry: Avoid being very hungry between meals. It can make you eat too fast and make bad eating decisions. Keep some healthy snacks around to prevent this from happening.
- Sips of water Drinking water during the meal will help you feel full and encourage you to slow down.
- Chew well: Chew your food more often before swallowing. It may be useful to count how many times you chew each bite. Try chewing every bite of food 20-30 times.
- Eat foods rich in fiber: Foods rich in fiber such as fruits and vegetables are not only very abundant, but also take a long time to chew.
- Take small bites: Taking smaller bites can help you slow down your eating and make your food last longer.
- Eat with attention Conscious eating is a powerful tool. The fundamental principle behind this is to pay attention to the foods that you are eating. Some of the previous exercises are practiced in conscious feeding.
Like all new habits, eating slowly requires practice and patience. Start with just one of the above tips and develop the habit from there.
To learn more about how to eat slowly can help you lose weight, read this article.
Bottom line: Slow feeding techniques include chewing more, drinking plenty of water, eating without distractions and avoiding extreme hunger.
Bring the message home
Eating fast is a common practice in today's fast-paced world.
While it may save you a few minutes during meals, it can also increase your risk of a variety of health problems, including obesity and type 2 diabetes.
If your goal is to lose weight, eating fast may be hampering your progress.
Eating more slowly, on the other hand, can provide powerful benefits. So slow down and savor each bite.
Reference: https: //www.healthline.com/nutrition/eating-fast-causes-weight-gain