When I was a young boy then , my mom had always set up this rule: when I eat I must sit down and eat my food slowly. Just like any normal rebellious teenager, I would insist to stand tall and swallow down my entire meal as quickly as possible. However I hate to admit this after all these years, the advice my mom was teaching me was actually very sound weight loss advice.
The survey research recently has proven that overweight people tend to chow down the food more quickly.
These kind of surveys are not new as they confirm previous studies before them. Common sense will tell us that eating slowly leads to decreased food intake. This has become such an accepted term among scientists that they have given this phenomena in the scientific name of his own :
"Time Energy Displacement"
Time Energy Displacement simply means that the more time you take to eat, the less energy or calories you are likely to swallow. This also means that the faster you eat, the more food (energy) you are likely to consume.
And that's not the end of it! The research also suggests that in order to really maximize the positive effects of this Time Energy Displacement, you should pick your foods carefully, foods that literally force you to ingest and digest calories slower than you normally would.
Below are some guidelines of the foods that will force you to ingest calories more slowly :
- Foods that are high in fiber will make you feel more full. Vegetables such as green beans, asparagus, spinach and cauliflower are excellent for filling your stomach without putting on extra pounds.
- Foods that are high in water content will also make you feel more full. Fresh fruits such as berries, pears, apples and melons are naturally high in fluid content. Additionally, cooked whole grains from brown rice, barley and oatmeal have that filling effect too. During the cooking process, these grains sucks in a lot of moisture which causes them to bloat up. Increasing in volume this way will help you feel full without adding calories to your everyday diet.
- Foods that require you to chew a lot. Even if you munch these foods fast, you simply cannot take it a lot because you have to chew them thoroughly before swallowing them. Foods with such 'chew-ability' are fibrous vegetables such as cabbage and broccoli.
- Last but not least, take those foods with low binge potentiality. Such high fiber vegetables and lean protein will fill you up good and you will get tired of eating them before you down too many calories.
Based on these statistical studies and findings (coupled with years of my own black book of evidence), I've come to the conclusion that we must avoid drinking ANY calories. This might sound weird at first but you heard me right the first time... liquid calories are a big no-no! You must avoid them like you would avoid a plague. Two of the most popular liquid sources of calorie drinks are soft drinks and sugar-cream-laden coffees. Would you believe me if I told you that these two drinks plays the biggest source of excess and hidden calories in a typical American diet.
You see, the main problem with liquid calories is that they have a very high caloric density AND, moving back to our first point of avoidance, can be consumed extremely quickly. High caloric density and high consumption speed is a bad combination! The calories consumed in liquid form do not trigger the satiety mechanism in your brains and gastrointestinal tract the way solid food does.
"Eat your food slowly" has been ringing in my ears every time I'm sitting down for my meals. Now on the lips of moms around the world, telling their kids about proper etiquette at the dinner table, falls on deaf ears. But you have right now, been educated as to why you must eat your food slowly. So go slow at the table so you can go fast forward on your fat loss goals!
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