You can keep your cake and eat it too – just do it slowly.

Experts focus on the kind of foods you can eat to improve your health. But the speed with which you eat your dinner matters equally. There are risks with very fast food – think that you have the ability to stop stuck food and your brain. (Inhaling your food, there is a risk of harassing your companions or the person who takes time to cook your food.)

Here are some suggestions from scientists how to slow down and distract more to consume your diet.

How fast is it very fast?

If you are the kind of person who regularly can stop breakfast, lunch or dinner in less than 20-30 minutes, then you are eating very fast.

Leslie Henberg at the Center for Behavioral Health at Cleveland Clinic said, “The stomach takes about 20 minutes to communicate in the brain through an entire host of hormonal signal.” “So when people eat rapidly, they can remember these signs and it is very easy to eat beyond the point of perfection.”

Why is that a problem?

Those who eat quickly are likely to swallow more air, Henberg said, which can cause swelling or indigestion. Not chewing your food properly can also compromise digestion, which means that you will not get all the nutrients from your food. Unchanged pieces of food may also get stuck in your esophagus.

The previous few studies have suggested that those who eat quickly have the highest risk of obesity, while the fastest eating was the least thicker.

How can you slow down while eating?

For the beginning, turn off the TV and keep your phone down.

Henberg said, “If you are eating while watching TV, people eat food until a commercial or show ends,” Henberg said that people are less willing to pay attention to their body signals. “When we do things while eating food, we are eating with less heart. And it often causes us to eat more.”

He said that when people especially focus on eating, they enjoy food more and eat less.

Henberg also admitted that the speed you eat is often an underlying habit, but said that change is still possible. He suggested things such as using his non-primary hand to eat, you can try a pot that you can not usually use like chopstick or your plate can take a deliberate break to drink water when it is partially empty.

If you have a busy life, lunch in the work meeting may be inevitable or may have breakfast while running the work. But Sara Berry, the chief scientist of the British Nutrition Company Zo, said, “When possible, keep in mind the taste of food and how it feels. ,

“If we are not fully present, it is very easy to eat too fast and not to pay attention to how much we have eaten,” Berry said.

Chew your food, like mother told you

Helen Macarthi, a clinical psychologist at the British Psychological Society, said that is one of the simplest things that is to increase the number of bites you have taken.

“If you chew each mouth a little longer, it will slow down your food,” he said.

The kind of food you eat can also make a difference, it indicates that it is very easy to eat ultravroces or fast food quickly, as they usually have a soft texture.

“It is difficult to eat vegetables and proteins at the same rate that is highly processed and required to chew less.”

Some of her patients also reported an unknown side effects, when she started eating more slowly to a woman, referring to a woman, who often ate a tube of potato chips every evening. When Macarthi asked her to slow down and eat each chip personally, her patient told her that “it was as a huge chemical.”

Macarthi said, “That now (chips) is no longer pleasant.”