Emerging evidence suggests that more than just the content and quantity of your food intake daily that may influence your well-being. The speed and timing of your eating habits also play a crucial role.
Recent research also indicates that these factors can impact the likelihood of gastrointestinal issues, obesity, and type 2 diabetes (T2D).
Eating Too Quickly, Too Often.
Most people are familiar with the immediate discomforts of rapid eating, such as indigestion and bloating. Yet, habitual fast eating can lead to lasting health issues and almost globally meals on the run or fast food on the go has lead to extreme dietary changes.
How to Feel Full?
Feeling full is essential for preventing overeating, but it takes about 20 minutes for the stomach to signal fullness to the brain. Eating too quickly can override this signal, resulting in consuming more calories than necessary, potentially leading to weight gain.
Moreover, fast eating over time can contribute to gastrointestinal diseases, as it prolongs exposure to stomach acids. Studies have linked rapid eating to conditions like gastritis and dyspepsia. Extreme cases, may even predispose individuals to severe complications like morbid obesity and gastroparesis.
Research quite recently also shows significant associations between fast eating and insulin resistance, as well as an increased risk of developing T2D. Several hypotheses propose mechanisms by which fast eating affects metabolism, including delayed fullness signalling, inefficient mastication, and inflammatory responses that contribute to insulin resistance.
Slow Down
It is time to modify eating behaviour. Studies suggest that slowing down meal consumption can lead to feeling fuller with fewer calories consumed. If Fibre is involved in the meal – the ideal – it also allows for the slowing down increasing the awareness of feeling full.
Meal Timing
Aligning with Circadian Rhythms In addition to pace, the timing of meals can impact health outcomes. Aligning meals with the body’s natural rhythms may offer benefits. This does not however boot intermittent fasting just means timing it all so that both can be accommodated and allow for the digestive tract and liver have a bit of an automatic reset also aiding digestive health.Time-restricted eating (TRE), a form of intermittent fasting, has also shown promise in improving metabolic markers when practiced earlier in the day.
Studies indicate that consuming the majority of calories earlier in the day, particularly with a substantial breakfast or lunch, can aid in weight management and metabolic health.
Change Your habits
We have mentioned the most important strategies but adjusting diet composition, remains crucial too. Opt for high-fibre or high-fat foods, can also promote feelings of fullness and slower digestion.
Try and slow down your eating by placing the fork down. Stop and chew, and then continuing bite for bite till old habits are broken.
We share because we care in a society ravished by Obesity and Dis-ease.
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