Research shows that the balance between appetite and satiety is important in individuals' nutrition and weight control. The control of appetite and satiety, defined as the conscious desire for food, occurs through signals from the nervous system and hormones. Thanks to these signals, many systems, especially the digestive system organs and the brain, carry out the hunger-satiety cycle.
Sometimes eating is not just a physiological need, but can be used as a tool to socialize, spend free time, engage with media, or suppress emotions. Nowadays, the number of individuals who overeat, especially to express their emotions, or who prefer desserts with high carbohydrate content, and who consume packaged products uncontrollably, has increased considerably.
As the Diet Time team, we conducted a survey with our clients. In this survey, we asked them how long it took them to eat their meals. Most of the answers we received were between 5 minutes and 10 minutes. However, when we eat a food, our brain gives signals of satiety within 20 minutes. Accordingly, we can say that our clients' eating times are very short. The less calorie foods you choose in the first 20 minutes of your meal, which will give you the fullness signal, the less energy you will consume to ensure fullness. On the other hand, if you consume high-calorie foods in the first 20 minutes, you will get high energy and secrete a satiety signal. This means you get more energy than you need in one meal.
Research on this increasingly popular subject predicts that eating slowly but more consciously solves weight problems and will even enable some people to stay away from processed and unhealthy foods.
SO HOW CAN YOU SLOW DOWN YOUR EATING SPEED? ?
-Lowering the fork between bites will extend the time it takes for the food on your plate to finish.
-Chewing the food thoroughly before swallowing allows you to enjoy the food you eat better. This way, you will enjoy the food you eat more.
-Prepare one portion of food per person for each meal. Eating fast, even though you know you will be full with just one portion, may push you to buy an extra portion of food as it will not make you feel full. Thus, the meals you prepare in single portions will save you from excessive calorie intake.
-Do not engage in any other work during the meal. If you watch the morning news on TV while having your breakfast, if you eat alone at lunch by watching a video or spending time on social media to distract yourself, if you spend your dinners watching movies with a dinner tray on your lap, it's time to put an end to these. Studies have shown that people who do not concentrate on eating consume more food due to distractions while eating. It has been found that these people have a higher risk of developing obesity.
-Avoid eating fast. Eat your meals sitting down. Consuming food hastily at the kitchen counter during a busy day prevents you from controlling how much you eat. Or don't put a bite into your own mouth while chasing after your child. Make time for yourself to eat.
-Eating at certain times and with certain people and places helps create healthy eating habits. Knowing where to eat and what time you eat regulates your mood and sleep patterns. Additionally, eating with other people allows you to slow down and enjoy food more.
- Consume your meals in the order of soup, salad, main course. Starting to eat with soup will reduce your eating speed and will increase stomach fullness, allowing you to feel full with less food.
-Do not let your emotions affect your eating behavior. More hunger is felt in angry or joyful moments than in sad moments. During anger, more impulsive eating, faster, careless and indiscriminate eating behavior is observed compared to other emotions. Eating for pleasure occurs more during times when it feels fun. Emotions that increase overeating behavior are anger, loneliness, sadness and anxiety.
BE AWARE OF YOUR EATING TO SLOW DOWN!
Think about the last food you ate. If we ask you now; What did you eat, what was the shape of the plate, did it taste good? Can you describe the taste and texture of the food? If you have difficulty remembering the characteristics of the food, it means you are not eating consciously. You are also conscious Follow the steps below to eat.
Look carefully at the plate in front of you.
Focus on the shape and colors of the food.
Feel the texture of the vegetable or meat dish on your plate.
Examine the food as if you've never tasted that food before.
Other thoughts may come to your mind. No problem. Let them. Return to your plate.
Now take your fork in your hand and pay attention to the movement of your arm muscles.
Hear the sound you make when you dip the fork into the food.
Inhale the smell of the food.
If your thoughts are screaming to be fast or questioning the point of what you are doing, just think about your thoughts. notice. Bring your attention back to the food.
Notice that your mouth is watering. You may want to eat right away. Live these feelings and experiences.
Take a bite of your food slowly. Notice the taste in your mouth. Do not swallow yet.
Try to discover the sensations created by the bite on your tongue.
Try to notice the moment when you want to swallow and swallow.
Pay attention to the way the bite goes down your throat.
Continue eating, noticing the smell, taste and sound of every food you eat.
When you have done all this, hold on for a while. Let's see how many minutes it will take for your meal.
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