There are many implications for the fast-paced and hectic lifestyle that characterize the 21st century, many of them health. We don’t like to waste time and want to “fast-track” everything, even if it is at the expense of our health. Like eating a quick lunch while working in front of the computer. Eating fast can disrupt your health much more than you may think and can lead to stomach problems, obesity, and more.
Here are all the reasons to stop eating fast – and some tips to help the fast foodies between you slow down.
Overeating and obesity
One of the well-known consequences of fast eating is overeating as a result of not paying attention to how much you eat. Furthermore, it takes about 20 minutes for the brain to signal that we are full, so the sooner you eat the more likely you will need unnecessary calories and excess food, without actually knowing that we are already full. All this can lead to overweight. In more severe circumstances, overweight can also lead to dangerous diseases such as diabetes and cardiovascular disease.
A common problem for people who eat fast is that they do not chew the food properly before they eat it, which can certainly lead to digestive problems. Some people do not even drink water or other sweet drinks to better swallow the food – nor does it contribute to your esophagus and stomach. You may suffer from stomach upset, abdominal pain, bloating and gas.
Metabolic syndrome is essentially a complex of symptoms that increase the risk of developing type 2 diabetes or cardiovascular disease. Symptoms of metabolic syndrome include hypertension, low HDL (“good” cholesterol) and abdominal obesity. Previous research has found that there is a relationship between fast eating and high risk of a wider waistline and low HDL cholesterol.
Eating fast can lead to a sharp rise in blood sugar, which can lead to insulin resistance and the development of diabetes. In addition, sharp increases in blood sugar lead to a rapid drop – which results in increased appetite and especially cravings for less healthy foods. As blood sugar rises and falls quickly, you will probably be hungry again soon after eating. All of this can lead to overeating and overweight.
Slow Eating Tips
-Chew more. Each bite – chew 20 or more times. The goal is to be aware of the eating process so that you don’t eat more distractedly than you plan, which can definitely happen when you eat fast.
-Place the fork between the bites. Did you take a bite? Place the fork for a few seconds. It sounds awkward, but you will be surprised how much it will help you to slow down.
-Eat for at least 30 minutes. A meal should take us about 30 minutes and eat at the same time as work is one of the worst things you can do.
-Cut the food into small pieces. If you have trouble chewing at least 20 times, you can always simply cut your food into smaller pieces than you are used to and that will help you a lot.
-Eat with a friend. This can help you eat more, especially if you tend to have lunch in front of your computer while checking emails – which is of course less advisable.
* The content on this article does not constitute a professional opinion, recommendation, substitute for consultation with an expert or obtain medical advice.