Eat slowly to suppress hunger pangs, scientists claim
Article date: 30 December 2013
With 2014 just around the corner, new year's resolutions will have been promised and pledged by many - perhaps to lose weight, give up alcohol or take up exercise.
For those looking to improve their diet and lose some inches from their waistline, new research published in the Journal of the Academy of Nutrition and Dietetics about how to stave off hunger pangs may be very welcome.
Indeed, a study published in the Journal of the Academy of Nutrition and Dietetics involving both normal-weight and overweight individuals has shown that among both groups, eating a meal more slowly resulted in the participants both feeling fuller and reporting fewer hunger pangs later on.
It had been suggested that the ability to control the amount of food we eat might be affected by the speed at which we consume it. It had also been said that a higher eating rate might potentially impair sensory signals and the body's innate ability to regulate how much we consume.
Considering this, scientists from the Department of Kinesiology at Texas Christian University wanted to investigate any possible differences in energy intake and speed of eating between subjects who were considered to be a healthy weight and those who were overweight or obese.
Both groups were asked to eat one meal slowly and another more quickly.
The results showed that only those who were not overweight ate statistically significantly fewer calories when eating slowly - 88 kcal less compared to just 58 kcal fewer for those who weighed more.
However, both groups reported to be less hungry later on, after the slow meal than the quick one.
"These results indicate that greater hunger suppression among both groups could be expected from a meal that is consumed more slowly," commented lead author Dr Meena Shah, professor in the Department of Kinesiology at the institution.
What's more, both groups consumed more water when they were eating slowly - something else that is recommended for all those looking to give their health a boost in 2014.