What happens to your body when you eat too fast

Eating too quickly is when you finish a meal in less than 10 to 15 minutes, often without chewing completely or noting the signals of the fullness of your body. This can lead to overeating, digestive discomfort and weight gain. Over time, it can increase the risk of conditions such as type 2 diabetes and metabolic syndrome.

Jump at the main dishes to remember.

1. You miss the signals of the fullness of your body

Eating too quickly can reduce your natural appetite regulation by precipitating past fullness signals and reducing the release of Ghrelin and Leptine, essential hunger and fullness hormones.

Your stomach takes about 20 minutes to report to your brain that you have eaten enough. If you finish your meal quickly, you can eat more than your body needs it.

Many people who eat quickly do not chew enough, which affects hormones in appetite. A study revealed that the chewing of each bite 40 times increased GLP-1 levels, a hormone that helps you feel full and reduce Ghrelin levels, “hunger hormone”.

2. You encounter digestive problems

When you eat too quickly, you cannot chew enough food, which makes digestion of foods harder for your stomach and increases your chances of swallowing air. A fast food can make you feel too full and cause stomach burns, bloating, gas or cramps.

Over time, rushing into meals can irritate your stomach lining and increase your risk of inflammmer (gastritis), which causes pain and swelling.

3. You gain weight

Eating too quickly often causes overeating, which increases the overall caloric intake and can cause weight gain. People who eat quickly also tend to consume larger portions and snacks more often. Over time, these factors can make the maintenance of a healthy weight and cause obesity.

4. Your risk of type 2 diabetes increases

People who finish meals in less than 20 minutes are more likely to develop type 2 diabetes than those who take 30 minutes or more. Type 2 diabetes occurs when the body is struggling to use insulin, hormone that helps move blood sugar in cells, so that blood sugar levels remain too high.

5. Your risk of metabolic syndrome increases

Metabolic syndrome is a group of health problems, such as high blood pressure, belly fat and high cholesterol, which increase your risk of heart disease, stroke and diabetes.

Studies show that fast eaters are two to five times more likely to have this condition than slow eaters. A fast food can increase your risk of metabolic syndrome by contributing to weight gain, blood sugar peaks, resistance to insulin and inflammation.

6. You absorb fewer nutrients

Digestion begins in your mouth, where chewing breaks down food and mixing with saliva. This step helps good absorption of nutrients later in your digestive tract. When you eat too fast, you cannot chew enough food, which makes your body more difficult to fully absorb vitamins, minerals and food nutrients.

7. Your risk of suffocation increases

Eating too quickly increases your risk of suffocation, especially if you take big bites, talk about eating or don’t chew enough. It is a greater concern for young children and older adults, who may already have difficulty swallowing. Slowly chewing it and taking smaller bites can help prevent suffocation.

What are the advantages of eating more slowly?

Here’s how to eat more slowly can benefit you:

• Best digestion: Reduces bloating, gases, stomach burns and gastritis.
• Best hunger hormonal balance: Chewing more stimulation GLP-1 (a fullness hormone) and lowers the Ghrelin (a hunger hormone).
• Improvement of blood sugar control: Taking your time can help prevent blood sugar peaks, reducing your risk of resistance to insulin, which causes high blood sugar.
• Improved fullness and fewer snacks: People who eat slowly remain full for up to three hours and eat around 25% less snacks afterwards.
• Lower risk of weight gain: Eating slowly generally means that you eat fewer calories, reducing your risk of weight gain.
• More pleasant meals: The slowdown gives you time to savor each bite and be more present while eating.
• Risted risk of suffocation: Chew well and take small bites helps prevent suffocates, especially for children and the elderly.
• Stronger appetite signals: Your brain takes about 20 minutes to record fullness. A slower diet helps you become more aware of the fullness signals.

How can you slow down your diet?

Try these strategies to slow down, eat more consciously and support better health:

• Chew more: Take advantage of chewing each bite 15 to 30 times to help your body digest food and feel full.
• Minimize distractions: Avoid screens or multitasking while you eat. Stay focused can help you enjoy your food and notice when you feel full.
• Pay attention to the signals of hunger and fullness: Evaluate your hunger before and during your meal to avoid having to eat too much.
• Smaller utensils: A smaller spoon or fork can help you take smaller bites and eat more slowly.
• Make breaks: Put your food utensils between bites to create natural breaks.
• Connect to your food: Focus on the taste, texture, smell and appearance of your meal.
• Use a timer: Atere to spend at least 20 minutes to eat.

Main to remember

• Eating too quickly can cause digestive problems, weight gain and a higher risk of type 2 diabetes and metabolic syndrome.
• Drawing at meal time can improve digestion, absorption of nutrients and control of portions.
• Changes like chewing carefully and minimization of distractions can help you eat more consciously and avoid choking.