Eating Too Fast

Overdid it at the dinner table? It may be because you’re eating too quickly, suggests a new study published in the Journal of the Academy of Nutrition and Dietetics. The researchers found that taking small bites, putting utensils down between each, and chewing thoroughly helped normal-weight people consume fewer calories during a meal.

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In the study, half of the participants were instructed to rapidly eat a plate of vegetable pasta by imagining their time at the table was limited. They took big bites, chewed quickly, and kept their spoons in their hands for the entire meal. The other group was instructed to do the opposite: take small, leisurely bites with breaks in between. 

Although the two groups rated the dish as being equally delicious, the healthy-weight people who ate at a snail’s pace consumed 88 fewer calories and drank more water than the speed eaters. (Overweight people who ate slowly also consumed fewer calories than those who ate quickly, but there wasn’t enough of a difference to reach statistical significance.)

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And get this: An hour after the meal began, the people who took their time felt fuller than the fast-paced diners, even though they’d consumed fewer calories.

This is in line with previous research, which shows that eating slowly can enhance satiety and reduce energy intake.

So what’s the secret? It may simply be a matter of mindfulness: Slowing down may increase your awareness of every bite, and that can help you better tune in to the gradual increase in fullness as you eat. As a result, you’re more likely to stop eating as soon as you’re satisfied, rather than waiting, say, until your plate is empty or your stomach hurts and you’ve got a full-on food baby.

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