Can eating slowly really help me lose weight?
BY: Michael CastlemanQuite possibly. On two separate occasions, researchers at the University of Rhode Island in Kingston asked 30 women to eat the same meal -- pasta with garlic, diced tomatoes and celery, topped with Parmesan and Romano cheeses. The first time, they were instructed to eat as quickly as comfortably possible. The second time, they were told to take small bites, put their utensils down between bites and chew each mouthful 20 to 30 times.
The result: When the women ate slowly, they consumed an average of 67 fewer calories, but felt fuller afterward. How is this possible? “From the time you start eating, it takes at least 20 minutes for the body to start feeling full,” explains study leader Ana M. Andrade. “The slow meal took 21 minutes longer to eat, so participants developed feelings of satiety while consuming fewer calories. They also chewed more, which also spurs feelings of satiety. And they drank more water, which is also filling.” So take the time to savor your meal. You’ll enjoy it more, and you might shed a few pounds as well!
Michael Castleman has been called "one of the nation's leading health writers" (Library Journal). He is the author of 11 consumer health books and more than 1,500 health articles for magazines and the Web. Michael is a frequent contributor to Live Right Live Well.