Japanese researchers conducted a study of the dietary habits of 60,000 people with type 2 diabetes and concluded that eating slowly allowed them to lose weight. Their results were published in the journal BMJ Open on February 12, 2018.
To conduct their research, scientists followed the evolution of weight, waist circumference, body mass index (BMI), as well as blood, urinary, and liver function findings between 2008 and 2013. 60,000 people with diabetes. The patients were also asked about their eating habits and especially about the speed at which they ate to establish 3 categories: fast, normal and slow.
It emerged that those who ate slowly were healthier than those who ate normally or quickly. Their results show that, compared to those who eat fast, those who eat at “normal” speed are 29% less likely to become obese and those who eat slowly are 42% less likely to become obese.
Why eating fast makes you fat?
According to researchers, the brain of a person who eats quickly does not have the time to incorporate information that the body has received enough calories. In fact, this person continues to feed himself more than he should. By slowing down the pace, the hypothalamus (an intermediate between the brain and the rest of the organs) provides fine regulation of weight and food intake.
A study conducted in 2015 on 54 Mexican teenagers and published in Pediatric Obesity showed the benefits on weight and health of a simple feeding technique: leave 2 seconds between each bite. The aim of the study was to reduce food intake as much as possible before the brain sends out a satiety signal. By taking the time to think between each bite, teens measured the intensity of their appetite better, according to the researchers.
The deleterious effects of nibbling
Nibbling 2 hours before going to sleep is also very related to changes in BMI. Japanese researchers, however, point out that their study is observational and does not allow to conclude a cause-and-effect relationship, especially because the evaluation of the speed at which we eat is considered suggestive.
Nevertheless, they point out that eating fast is associated with glucose intolerance and insulin resistance while concluding that changing dietary habits can have consequences for obesity, BMI and waist circumference.
Obesity in a few numbers
Recall that the number of obese people has almost doubled since 1975. ” In 2016, more than 1.9 billion adults – people aged 18 and over – were overweight.Overall, more than 650 million were obese”, says the World Health Organization (WHO). In the same year, 41 million children under 5 were overweight or obese.