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Benefits of Eating Slowly: Sure Weight Loss for Diabetics

Armen Hareyan's picture
Benefits of eating slowly

Chew longer and eat slower because eating slowly has many benefits. Not only your metabolism improves, but eating slower can lead to weight loss, according to a Japanese study.


Those who eat slower tend to lose weight faster, according to a Japanese study published on February 12, 2018 in the journal "BMJ Open.” The study was performed on diabetics.

The study, which surveyed nearly 60,000 people, shows a link between the speed at which participants say they eat their meal and weight change. "Changes in the speed at which we eat can lead to changes in obesity, BMI (body mass index), and waist circumference," researchers at Kyushu University summarized. "Intervening to reduce how fast one eats can be effective in preventing obesity," they said.

Is there a link to the signals sent by the digestive system to the brain?

Scientists studied medical records from the years 2008 until 2013 of 59,717 people with type 2 diabetes, a disease that often results from a being overweight. People who say they eat "slowly" (7% of those surveyed) had a lower waist circumference on average. Only 21.5% were overweight (a BMI greater than 25). Among those who reported eating at "normal" (56%) or "fast" (37%) paces, being overweight was more prevalent at 36.5% and 44.4%, respectively. And they had a higher BMI.

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Eat Slow and Don't Eat After The Evening Meal

But most importantly, those who slowed down while they ate tended to lose weight, according to researchers. It is also considered important dietary advice to not eat after the evening meal, or in the two hours before bedtime. "It's an interesting study, [which] confirms what we already think, that eating slowly is causing less weight gain than eating quickly," said Simon Cork, from Imperial College London. According to him, "it is probably due to the signals sent by the digestive system that communicates to the brain that we are satiated in time to limit the amount ingested.” But he stressed that it was "highly subjective" to ask people how quickly they ate.

For Susan Jeb, Professor of Dietetics at Oxford, "the problem that remains" is how to effectively instill the habit of eating slowly. Katarina Kos, Obesity Specialist at Exeter Medical University, said that it would be interesting to conduct the study on a larger population, not necessarily on people suffering from diabetes, to check whether the weight loss found in the Japanese study corresponded to treatment for this disease.

In fact, diabetics who lose weight, owe it to these 3 habits. One of them is slow eating, writes eMaxHealth reporter Tim Boyer, Ph.D.

Don't miss this story discussing the secret to eating less. In addition to eating slowly, you may need some natural appetite suppressants to curb your appetite for more effective weight loss.

Do you eat quickly or do you tend to finish your meal once everyone else is already done? Do you consider this study to be valid, judging based on personal experience? Please let us know in the comments.