Nutrients: eating slowly can help fight obesity

Researchers from Fujita Medical University have found that not only the composition of food, but also the speed at which it is eaten plays an important role in weight control. Slowing the pace of eating can help reduce calorie intake, and therefore reduce the risk of obesity and related diseases. The work was published in the journal Nutrients.

Thirty-three people between the ages of 20 and 65 took part in the experiment. They ate pizza under different conditions while the researchers recorded the time of eating, number of chewing movements, number of bites and chewing speed. Participants were also asked to eat to the rhythmic sounds of a metronome with different beat rates to see if the external rhythm affected their behavior.

The results showed that women ate longer than men: an average of 87 seconds versus 63 seconds. They also took more bites and chewed more times, but the pace of chewing remained about the same for all participants. The scientists found that meal duration was directly related to the number of bites and chewing movements, but was independent of chewing speed or body mass index. The effect of metronome rhythm was particularly interesting: a slow tempo (40 beats per minute) significantly increased meal time.

Researchers have concluded that slowing down the eating process can be used as an effective way to control weight. Increasing the amount of chewing before swallowing, taking smaller bites and creating a calm rhythmic atmosphere while eating are simple but effective methods that can help reduce food intake without strict diets. 

Scientists plan to test the theory on other foods to confirm its universality. 

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