Tricks to eat more slowly

Research shows that what you fill your plate with greatly impacts how fast – and how much – you eat.
If you want to eat in moderation, choosing food that can’t be eaten so quickly seems like a good idea.

According to the researchers, the speed largely depends on the type of food we choose. In a study published in the American Journal of Clinical Nutrition, it was seen that it takes up to twice as long for us to eat a meal when the food contains crunchy, chewy, or crunchy foods – that is, those that need to be chewed properly.
The advantage of using food texture to change behaviors and food intake is that people can still enjoy eating the foods they like while reducing the risk of overconsumption. This means that people can still enjoy a meal and eat until they are full and satisfied, without having to feel restricted, says professor and study author Ciarán Forde.

She means that when we eat food that provides substantial chewing resistance, we also tend to eat 20 percent smaller portions and take in 26 percent fewer calories, the study showed. It’s probably because it requires more effort to eat and get full in time. Her research says the meals with a softer texture included mashed potatoes, fish pieces, canned mango, and drinking yogurt, while the food with a harder texture consisted of, for example, boiled rice, crispy lettuce, chewy chicken breast, fresh apples, and a coarsely chopped tomato salsa.

More tips for eating more slowly

1. Don’t eat on the go. When you pop something in on the go or throw in your lunch at the computer, it tends to go faster. And because you’re not focusing on the activity of eating, it can be harder for the brain to register that you’ve actually taken in enough food.
2. Be consciously present. Mindful eating is a method that can make you enjoy the food more and also get full faster. Take the time to really feel the aroma, taste, and texture as you chew.
3. Put the cutlery down. Get into the habit of putting down your knife and fork between bites – this prevents you from throwing your food down too quickly.