Slower Paced Meals Reduce Hunger

Drinking more water over a longer meal may also contribute to satiety…. 

The Department of Kinesiology at Texas Christian University researched the effect of eating speed on calories consumed in both normal and overweight subjects. Data was also collected on feelings of hunger and fullness before and after meals either consumed slowly or quickly.

There were 35 overweight and 35 normal weight participants that consumed two meals in a controlled environment. Meals were the same for both groups, and prior to consumption the calories and weight of the meals were measured. At slow speed, participants were asked to eat as if there were no time constraints, with smaller bites, to chew thoroughly, and pause between bites. At a fast pace, participants were asked to eat as if they had a time constraint, to take larger bites, chew quickly, and not to pause between bites.

Results showed that only normal weight patients had a reduction in calorie content when eating slower with 88 kcal less compared to 58 kcal less than the overweight group. This was suggested to be due to the fact that for whatever reason, the overweight group consumed less food than the normal weight group. However; both groups reported feeling less hungry an hour after eating when they ate at the slower pace. More water was consumed when meals were eaten slowly, which probably affected the amount of food consumed. A bigger study, with more than two meals would probably yield better results and more applicable data but until then the author suggests that "slowing the speed of eating may help to lower energy intake and suppress hunger levels and may even enhance the enjoyment of a meal."

Practice Pearls

• One contributing factor to expanding waistlines may be the reported increase in energy intake.
• Slower eating may help lower energy intake and suppress hunger.

Science Daily, January 2014 Shah, M. et al. Slower Eating Speed Lowers Energy Intake in Normal-Weight but Not Overweight/Obese Subjects. Journal of the Academy of Nutrition and Dietetics. December 2013.