Can Eating Slowly Help Shed the Pounds?

By Matthew Constantin, PhD

We’ve probably all wolfed down a meal embarrassingly quickly at some time or another.  But did you know that eating speed is closely linked with your overall calorie intake and even obesity?  Maintaining a healthy weight could be as simple as hitting the brakes at mealtime, at least according to recent research findings.

You Eat More When You Eat Fast

Caloric intake and eating speed appear to be linked.  According to Andrade’s research, which was published in the 2008 Journal of American Dietetic Association, eating quickly actually does lead to higher calorie consumption.

Andrade tested this by dividing subjects into two groups.  Each group was presented with a generous portion of food and told to eat as much as desired.  However, members of one group were given a large spoon and asked to eat as quickly as they comfortably could.  Members of the second group were given a smaller spoon.  They were asked to eat slowly, taking the time to chew each mouthful 20-30 times.

The study found a significant difference between the amount of food consumed by each group.  Those in the slower eating group consumed fewer calories and drank more water.  Members of the fast eating group consumed much more food.  Surprisingly, Andrade found that those in the slow eating group claimed to feel fuller than those in the fast eating group.

According to this study, eating slowly results in fewer calories consumed, and it also results in a higher feeling of fullness.  The reverse is true for eating quickly.  It is easy to imagine that if eating quickly results in the ingestion of more food without even quenching hunger, a fast eater could easily become overweight.

Eating Fast and Being Overweight

Indeed, a 2008 study published by Maruyama et al. in the British Medical Journal found a link between obesity and eating speed.  Maruyama’s research found a statistically significant correllation between eating speed and a person’s body mass index. 

Those who eat quickly are much more likely to be overweight, while those who eat slowly are more likely to be of normal weight.  Additionally, it was found that eating until feeling full also increases the likelihood of being overweight.  Researchers predict that eating until full and eating quickly would compound the risk for obesity.

Eating Speed and the Influence of Hormones

Although the evidence has been piling up for the link between eating speed and obesity, no clear physiological reason has been found until Kokkinos’ study published this year in the Journal of Clinical Endocrinology (issue of January 2010).  Kokkinos posited that eating speed influenced hormone levels, which in turn affected a person’s perceived satiety.

Like other experiments, Kokkinos created a fast eating group and a slow eating group.  Each group was given the same amount of ice cream but servings were given differently for each group.  Members of the fast eating group received their ice cream in two servings given five minutes apart.  Members of the slow eating group received their seven servings in five-minute intervals spanning a total of thirty minutes.

Blood samples were drawn regularly throughout the experiment to measure hormone levels.  It was found that the groups differed in two areas.  The slow eating group had significantly higher levels than the fast eating group of the hormones PYY and GLP-1 after eating.  In addition, the fast eating group had higher levels of a hormone called ghrelin two hours after eating.

Kokkinos’ research sheds light on what actually happens when we eat.  A slow eater has elevated levels of PYY and GLP-1.  These hormones are what cause a person to feel satiated.  A fast eater has elevated levels of ghrelin just hours after eating.  Ghrelin is the hormone that makes a person feel hungry.  According to this study, fast eaters are still hungry after eating and they are even more hungry after a couple hours; the reverse is true for slow eaters.

How Does This Affect Dieters?

These studies provide helpful information for those striving to lose weight.  Weight gain is usually the result of consuming more calories than can realistically be used throughout the day.  Obviously, one need only consume fewer calories or burn more calories to keep from gaining weight.  For many people, this is easier said than done.

Many dieters use a combination of exercise to burn calories and a diet plan to reduce caloric intake.  However, it can be difficult to keep to a diet plan, especially when a person feels extremely hungry.  The feeling of hunger can lead to eating more than intended, and it can lead to snacking throughout the day.

Fortunately, Kokkinos’ study shows us that eating slowly will result in feeling full, and this feeling of fullness will last hours after the meal.  Additionally, Andrade’s study offers an easy approach to reduce eating speed:  take smaller bites, and chew each bit thoroughly to help pace eating.

Remember, eating quickly will result in eating more calories and it will only leave you feeling hungry shortly after.  For many people, simply slowing down at mealtime could make dieting a much more bearable experience.

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Matthew Constantin is a biology scientist who is enthusiastic about new research findings that provide insight into healthy eating, diet and weight loss. He currently owns a site at Medifast coupon code

Note: The inclusion of this article by Matthew does not indicate endorsement of his website by Angie at Losing It and Loving It.com