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October 5, 2017 By Shimpli Patil 8 Comments

Mind It: Eat slowly, do not gobble down

mindful eating

I had just about done with my daily routine of a brisk walk in a park. And, I hear some noises- what is it that I hear…it was my stomach growling. Sending me hunger cues and reminding me that I should be eating something. And, yes I was so hungry that I could probably eat a horse.

I quickly walked up to the nearest café to grab some snacks so I could calm down my growling stomach. While I was awaiting my order, I started to look around the café. One of the best things to while you are alone in a café is to observe others sitting there.  What do I see?

I see this young man eating at breakneck speed. Probably he was in a hurry to just grab some food and rush out to work. While he was eating a break neck speed he was also fidgeting with his phone. Ain’t we all good at multitasking of this nature? As he was eating he also managed to engage himself in few calls. If he could do that to me it came across as he wasn’t in such a hurry as it seemed! Then I thought to myself why would somebody be eating at such a speed? Probably, just a habit I thought to myself!

This is true though. There are many people whom I know have developed these fast eating habits. They are most often in a hurry to get over and done with their food to get away from the table. Most often one develops these habits during childhood and it continues through your adulthood.

But, let me tell you that gobbling down the food quickly without realizing what just went in, does no good to your body. In fact, eating too fast could nearly double your risk of being overweight or obese. A study published in the Journal of the American Dietetic Association shows that women aged 40-50 years who eat the quickest are more likely to be obese than slow eaters.

Once you start eating, it takes about 20 minutes for the “stop eating” signal to reach your brain. Fast eating overrides the mechanism of stimulating the satiety center in the brain. Thus, if you eat too quickly or say within 20 minutes, you tend to overfill your stomach and overeat, paving way for overweight and obesity and other related disorders.

Rather than thinking about food in terms of number of calories and nutrients, it would be more beneficial if you eat it mindfully. Eating slowly, chewing the food thoroughly, and savoring every bite of it are some important aspects of Mindful eating which contribute to your health in several ways.

Digestion: chewing well promotes the release of salivary enzymes in the mouth which in turn start off the digestion process, thus making your further digestion smoother and simple. Hence it is said that slower you eat, the faster and more efficiently you metabolize the food.

Portion control leading to weight control: Portion control is easily achieved when you slowdown your pace of eating. When you eat slowly you become aware of when you stomach gets full and you also know how much to serve yourself and when to stop. Portion size and eating speed can be well explained through the famous ‘French Paradox’ which says that despite high intake of calorie rich and fatty foods in France as compared to the US, the incidence of heart disease  and overweight is relatively low in France. It is well documented fact that the French eat much slower than the Americans thus ending up taking smaller portions. Sensible eating therefore works miraculously for the weight-watchers.

Taste and Enjoying: Eating sensibly also involves relishing your food thoroughly by feeling the flavour on your palate. Sensible eating lets you experience the textures and the aroma of the food overall, making it a wonderful experience focused more on the impression and less on the health effects of eating.

In an age which is clouded by distractions, sensible or mindful eating gets difficult for many. It requires a conscious effort on an individual’s part to make sure that he or she is eating in an environment which is less distractive. To enable yourself eat mindfully, ensure that you are away from the television, mobile phones and other devices so that the focus is completely drawn towards eating. You can have some soft music playing in the background to make the eating experience more delightful.

When you eat, JUST EAT! Be mindful and Stay Healthy.

About Shimpli Patil

She is passionate about Nutrition and that explains Shimpli’s Master’s degree in Foods, Nutrition and Dietetics. This topper from Mumbai University also has a certification in Food Processing and Preservation and in Nutrition and Exercise for Fitness. That’s not all; she has a keen interest in the area of product development and has worked on the development of protein fortified chocolates in collaboration with Cadbury India Pvt Ltd, as a part of MSc. RnD. For over 3 years now she has been practicing as a clinical nutrition consultant. Shimpli is also a trained dancer from Shiamak Davar Institute of Performing Arts and strongly believes that dance is the best exercise for Mind and Body and when dance is combined with the right nutrition it is the correct recipe for a healthier and fitter lifestyle.

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Comments

  1. Darshan Doshi says

    May 7, 2014 at 8:01 am

    Very Insightful Thought. It does apply to me.

    Reply
  2. Bela Gupta says

    May 7, 2014 at 9:42 am

    Great Article. Thank-you for the reminder. Will try and practice.

    Reply
    • Parshuram Warwadekar says

      October 27, 2017 at 4:17 pm

      Thanks to Prachi More , very imp.tips & very useful Article,Definitely we will try d best .

      Reply
  3. Kanti says

    February 17, 2016 at 6:28 pm

    Be Cool?

    Reply
  4. Kanti says

    February 17, 2016 at 6:32 pm

    Nice article, I will try ….

    Reply
  5. RK says

    March 15, 2017 at 2:48 pm

    Very useful article. I am a fast eater. I am trying to eat slow.

    Reply
  6. mstair says

    October 14, 2017 at 9:23 pm

    Good article! The average size of our empty stomach is about the size of our closed fist. It can stretch to full size – holding about a pint of food.
    Our stomach feels full, after eating just half of this amount, when we learn to stop and wait for our brain to get the message.

    Excerpt From: Mike Stair. “200 calories Every 2 hours.”

    Reply
  7. Pravin Parekh says

    June 16, 2018 at 9:14 pm

    I was wondering why I am not loosing my weight despite following the diet plan. After reading this article now I realized that it is because of my fast eating habit. I shall try to eat slowly and mindfully and will see the result. Thanks for such a valuable guidance.

    Reply

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