Читать книгу Peak Nutrition - Maria Hines - Страница 16

This is the hardest anchor to set, which is why it’s the first one we list. The next time you eat, notice how fast you are eating. Mercedes: I was definitely a fast eater for most of my life because I was always rushing and always eating at the last minute. But since adopting this simple habit, my gut health has improved (no more acid reflux or gut cramping) and my portions are controlled, allowing me to be free from calorie counting. Do this with every food you eat, whether it’s junk food, chocolate cake, or a delicious broccoli salad. In theory, you will see benefits as long as you eat slowly and mindfully—and stop when you are 80 percent full.

How to start with eating slowly: Set a timer for 20 minutes. Sit at a table with no distractions. Smell your food. Have gratitude. Then fill your fork with only a bit of food and put it in your mouth. Put your fork down. Chew your food, feel the texture, and relish the taste. Swallow and wait longer than you normally would before picking up your fork again and repeating. Did you make your food last for 20 minutes? If not, no problem. Start by adding 1 minute to your current eating tempo. This will take time, and you’ll notice that you’ll enjoy your food so much more.

How to know when you are 80 percent full: Twenty minutes is the benchmark for eating duration because it takes that long for your satiety signals to go from gut to brain and back to the gut. Every few minutes, check in with yourself: Are you content? Or are you still hungry? If the latter, keep eating, slowly. This is also a trial-and-error process. Certain foods, like desserts and salty snacks, trick us into continuing to eat. The Pringles slogan is “once you pop, you can’t stop,” and it’s bloody true. Knowing when you’re 80 percent full will be especially challenging with these types of food, so go deep and notice how you feel while eating them.

You can also reinforce portion control by reducing the size of dish that you eat from or serving yourself smaller portions to start. This can help you slow down and feel less guilty about finishing your food. If it’s on your plate and you like it, you will eat it no matter how full you are.