Your mouth is leaving your digestive system in the dust. In general, your brain needs about 20 minutes to record that your stomach is full, says Eva Almiron-Roig, a dietary researcher at the University of Cambridge. At the same time, inhaling your entree prevents your taste buds from fully registering the flavour.
“When you chew more, the food spends a longer period of time in your mouth, and the intensity of its taste is higher than when you chew for less time,” Eva explains. In fact, a US study reveals that normal-weight people take 27 percent more time to chew their food than overweight folks. And in your haste to get your feed on, you may actually lose nutrients. A Purdue University study in the US determined that people who chewed almonds 40 times before swallowing absorbed more satiating healthy fats than those who chewed 10 or 25 times.
HOW TO FIX IT
Use a salad fork to limit the size of your bites. And whenever possible, choose foods that force you to recruit your choppers – steak instead of minced meat, brown rice rather than mashed potatoes, raw carrots in place of creamed spinach. Your goal: no more than five forkfuls per minute. This rate correlates with that full feeling and a substantially lower calorie intake per sitting, UK scientists say. Can’t watch the clock and your plate at the same time? Match the pace of the slowest eater at the table. Or check the expression on your wife’s or girlfriend’s face.