How to eat slower: Effective advice from nutritionist
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Healthy eating is not just about what we consume but also how we do it. It is important to eat slowly because the process of feeling full does not happen in two minutes. Only after 15-20 minutes will you feel that you are satiated, according to dietitian Nataliia Samoilenko.
How to eat slowly
Avoid severe hunger
It's difficult to eat slowly when you're very hungry. To avoid this, it's worth keeping healthy snacks nearby.
Eat foods that need to be chewed
Focus on fibrous foods that need to be chewed for a long time, such as vegetables, fruits, and nuts.
Drink water
Drinking water can slow down digestion by diluting the enzymes that break down food in the body. This effect is especially noticeable if you suffer from digestive disorders like gastroesophageal reflux disease.
Control time
Set a kitchen timer for 20 minutes and try not to finish your meal before this time.
Turn off gadgets
Try to avoid electronic devices such as TV and smartphones during meals.
Give yourself time
Change takes time.
