To significantly lose weight in a year, without changing your diet, just increase the duration of all meals by 10 minutes; You have to try to eat slowly because the signal of satiety is a bad signal… late!
There is scientific evidence to affirm that those who eat slowly gain less weight because they eat less: on average 67 calories less, that is to say approximately 10% less. Recognizing that you are eating more than you need because it is too fast is a simple but fundamental step in weight loss. To limit the intake of food, nature has given us what is called the “satiety” signal, an order from the brain that decides that we have eaten too much. It depends on the quantity and quality of the food one has taken. But if the hunger signal, which depends on our blood sugar level, is very precise, and above all very fast, the one that decides to stop is quite slow and complex.
The satiety signal is bad: the body has its reasons!
We always come back to our prehistoric ancestor and to a struggle, that of our hyper-sophisticated brain, full of delicacy and tact, with which the rapid evolution of the modern world has endowed us, and its cohabitation with the most archaic part of our gray matter. , the animal part, whose only role is to protect us from our enemies and especially from the vagaries of our food resources. The time when the aggressive part of the human brain will be under control is not for today, the state of our world proves it every day; on the other hand, it is possible to react against the obsession that we harbor and who has only one idea in our head: to make reserves for a winter or a year of famine, which was once the rule of a lambda caveman’s life!
The proof ? The hunger signal, which is diabolically accurate and depends on the level of blood sugar. When it is necessary to eat and that the reserves are going to be attacked, our brain orders us to rush towards the food. Some of us are familiar with that painful feeling of hunger that robs us of all normal functioning. On the other hand, nature has endowed us with an end-of-filling signal – the satiety signal – of total mediocrity. It takes him a good ten minutes before he deigns to intervene. And not dramatically. During this time, our stomach can gorge itself, beyond its needs, and fat can form, in complete peace of mind! Cro-Magnon is happy even if Rodolphe (that’s what I call my precious side) is desperate…
Practical consequence? This delay, which can be evaluated between 10 and 20 minutes, is that of all the dangers, whereas it is enough to wait to see the desire to refill disappear. The management of this signal of satiety also militates for the composition of the meal in three parts: starter, main course, dessert. And not: single main course, which, while waiting for its preparation, is the best ally of the taking of “bread and butter”, the food of gastronomic patience, a great classic of lunchtime restaurants. Concretely, before giving in to the temptation to take a share of a dish, you have to wait at least 10 minutes. If this is impossible, do not hesitate to take a starter of vegetables or salad as soon as possible. Drinking a large glass or two of water before a meal is also a great way.
Doctor Jean-Francois Lemoine
Subscribe to the chronicles of Dr Lemoine
@DrLemoine
.
