Most of the mechanisms involved in satiety, the feeling of fullness and satisfaction, take time,” says Kathleen Melanson, Ph.D., who has studied how eating speed affects health at the University of Rhode Island. “And certain fullness hormones aren’t even released until food starts to empty from your stomach, which can take a half hour or more.” Slowing down allows your body to sense when you’re not hungry bee polle anymore. So what’s a reasonable eating speed? A grilled chicken breast with a side salad, fries, and a glass of water should take you at least 32 minutes to eat. (Most of us polish it off in 21.) Some tricks to help you slow down:
Don’t keep up with the guys.
Men down about 80 calories per minute, on average, compared with our 52—and since they need to eat more in a day, the speed’s not a problem for them. But if you match a man bite for bite, you’re eating too fast. (Group meals can also lead you to chow down faster, as you rush to join the convo.)
Chew longer!
A key technique for slowing down, zixiutang according to Melanson: Chew each bite 15 times (you’ll only have to count at the beginning; then you’ll get used to the rhythm). After you swallow, picture the food traveling down your esophagus before digging in again.
After reading this you'll want to make this new superfood a part of your diet.
Quinoa (pronounced 'keen-wah') is having a moment right now. In fact, the United Nations General Assembly has declared 2013 as the 'International Year of Quinoa'.