Slow down and lose weight

All my life I felt like I had to apologize to whoever I’m eating with because I always eat slow and everyone else eats so fast. My friends are ready to leave or order dessert when I’m only half way through my entree. I thought something was wrong with me until I found multiple articles written by doctors and health professional supporting eating slower. The one reason obesity is a huge problem in America is because people eat their food too fast!

So does this mean the reason why I never been overweight and can fit in my clothes from high school is because I would eat my food slow? I never did it for weight reasons, I simply enjoy the food I eat, so taking my time always seemed natural. The only time I’m finished with my plate the same time as my friends is because the food wasn’t that good and I won’t make myself eat something I don’t like. The wait staff would take my half full plate away and ask “did everything taste alright? Can I get you something else?” I’m like hell no because the kitchen didn’t get it right the first time. The food quality never determines how much I tip, the the front of house has nothing to worry about, but the owner should worry they just lost a returning customer.

There are studies that show if you take at least 20 minutes or more to chew and eat your food, you can lose weight. The reason for the minimum 20 minute mark is because that’s how long it takes for the signal of fullness from your GI track takes to signal your brain. When you feel full you stop eating, meaning less calories per meal all day.

Now that you’re eating slower, take inventory of what you’re eating. Eating processed food, fast food, and refined and ultra refined foods slowly will not help you lose weight, but it will help you gain weight and retain weight no problem. Refined food such as cookies, cakes, doughnuts, pastries, white flour pizza crust, white flower tortillas, chips and most cereal that comes in a box are a major contributor to the obesity pandemic. They go right through the stomach and directly into the blood stream, where they cause disease-promoting sugar and insulin spikes. In addition, they never reach the part of the intestine where fullness is signaled. So when people eat refined/ultra refined food, they don’t feel full and keep eating more.

How does this apply when drinking your food? Soups, smoothies, and juices also need to be ingested slowly. Food in liquid form causes harmful blood sugar and insulin spikes — versus eating the same food in its natural form. Yes your soup may get a little cold, yes you will have to keep shaking your smoothie or juice, but take 30 minutes to let your body absorb the nutrients properly.

In conclusion, to attain and maintain ideal body weight (BMI of 20-22), people should eat food with maximum nutrients per calorie. I suggest plant based foods that require you to chew and slow down.

Health is wealth ❤️
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