SLOW down

Slow eating help prevent overweight.

Eating at a leisurely pace may help you to prevent overeating and weight gain. Slowing food intake triggers feelings of fullness even if you consume less food.

By changing your eating style, you can still feast on and allow the brain to catch up with your belly. With slow eating, a satiety signal (the feeling satisfaction), will result even if you consume less amount of calories. Brain registers the feeling of fullness in about 15-20 minutes after the start of eating, regardless the quantity of food consumed!

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Schedule at least 30 minutes to eat your meal. Start enjoying the color of the dish first, then its freshness and fragrance. The more colors on your plate, the healthier your meal is!

While dining with your family or friends focus on your food, eat slowly even while talking with others. Chewing the food for longer, min 12 times, will slow down the eating and help register the aroma and the taste of the food you consume. By resting the fork between bites, you can chew longer. Choose high-fiber foods that take more time to chew such as fresh vegetable salads and fruits. Many studies have shown that after an hour of the meal, slow eaters, will report less hunger and lower desire to eat.

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  • Eating slowly will help your intestinal tract to process well.
  • Eating slowly will help you to consume less calories in more minutes.
  • Eating slow means eating less food but more long-lasting satisfaction

Foods rich in antioxidants and omega-3 fats will help stimulate the hormone leptin, that controls the appetite. Leptin is a bigger player in our bodies’ energy balance. It helps signal the brain that the body has sufficient energy stores. Foods rich in complex carbohydrates and protein will suppress a hormone called ghrelin, an appetite increaser. So, try to incorporate more complex carbohydrate such as brown rice, wheat, oats, quinoa, barley, corn and high biological value protein, such as meat, poultry, fish, eggs, milk, cheese and yogurt, antioxidants rich fruits such as orange, watermelon, kiwi, strawberries, blueberries, apples, papaya and omega  fats such as walnuts, sardine, salmon and soybean in your daily meal.

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Raw foods are good sources of enzymes that gives you a feeling of satiety and keeps you full for a longer time. Raw greens and vegetables like spinach, cucumber, jicama have fewest calories per bite. An apple rich in pectin and other fibers, before a meal will help fill you up, so, you don’t end up eating much!

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Hydrating between the bites will slow down your eating process.

Slow eating along with the right portion size and regular physical activity will give you a good look and a better shape.

Eat, Move and Live Healthy.

 

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