Eating fast causes you to eat more. After the meal, the hunger hormone ghrelin is suppressed and satiety hormones such as leptin are secreted. These hormones send a satiety signal to your brain, make you feel full and allow you to quit eating.
This process takes about 20 minutes, eating fast does not give your brain the time it takes for these signals to reach these signals and causes you to overeat. A study of 261 children ages 7-9 found that 60% of those who ate fast ate more. At the same time, eating fast causes you to swallow foods without chewing them thoroughly, and studies show that chewing thoroughly increases satiety and reduces calorie intake.
In a study of 45 people aged 18-45, participants were asked to chew normal, 1.5 times more than normal and 2 times more than normal at 3 different times, and to eat pizza until they were full, and participants’ average calorie intake was 1.5 times higher than normal. 9.5% when they chew; When they chewed 2 times more than normal, it decreased by 14.8%.
It increases the risk of obesity.
Eating fast is a potential risk factor for being overweight and obese. A systematic review of 23 studies examining the relationship between eating speed and obesity found that fast eaters were approximately 2 times more likely to be obese than slow eaters. In another study examining the weight change of 529 male participants over 8 years, it was found that those who ate fast gained 2 times more weight than those who ate slowly and at a moderate pace.
It increases the risk of type 2 diabetes.
Eating fast has been linked to a higher risk of type 2 diabetes. A case-control study published in the journal Clinical Nutrition in 2013 found that those who eat fast are more than 2 times more likely to have type 2 diabetes than those who eat slowly.
It disrupts stomach and intestinal health.
When the foods are swallowed without chewing and in large bites, the digestion period is prolonged, which makes the organs more tired and prepares the ground for stomach and intestinal problems. At the same time, gas and bloating problems are inevitable because air is swallowed with food while eating fast.
What can be done to slow down the pace of eating?
Actions such as watching TV or dealing with the computer while eating can cause you to eat faster without realizing it, so just focus on the food in front of you while you eat. Release your knife and fork after each bite. You will find that this method slows down your eating speed considerably. Take small bites and aim to chew each bite 20-30 times. Do not sit at the table very hungry, you may lose control of your eating pace to feel full as soon as you are very hungry. At this point, small snacks can be a savior.