What are the consequences of eating fast?

Eating fast and not chewing food makes you fat, this occurs because the body does not have enough time for satiety signals to reach the brain, causing it to ingest more food and in turn more calories than the body needs , thus favoring weight gain.

Likewise, eating fast also produces other problems such as indigestion and heartburn. The chewing process not only grinds food, it is also part of the digestion process, as enzymes that "prepare the food" are released as it chews to facilitate the digestion process in the stomach.

So the consequences of eating fast and not chewing food properly are: 

1. Weight gain

The brain and stomach work together to control appetite, but this process is not instantaneous. Eating fast does not allow satiety signals to be transmitted to the brain, which take 15 to 20 minutes to arrive, indicating that it is no longer necessary to eat more food because the stomach is already full.

This makes the person eat more food and consume more calories than the body really needs. All these extra calories are stored as fat and makes the person gain weight. Furthermore, this situation can also cause an increase in blood glucose, cholesterol and triglycerides in the long term, especially if fat accumulates at the abdominal level.

It is important to change this habit and start eating slower, making changes in diet and exercising regularly, as together they help fight obesity and associated diseases such as hypertension and diabetes mellitus. See other tips to lose weight . 

2. Indigestion and stomach upset

Heartburn, a feeling of having a bloated belly, heartburn, reflux, heaviness, and belching can also result from indigestion from eating fast. These symptoms occur because the food is not chewed properly, leaving it in larger pieces, making it more difficult to digest and staying longer in the stomach. 

In addition to this, there may also be increased gas formation because it is easier to swallow air and digestion is slower. See more about the symptoms of indigestion . 

3. Increases the risk of choking

By eating fast there is an increased risk of choking because food is not chewed properly, and can get stuck in the throat and cause suffocation and even death.

What to do to eat slower?

To eat slower and improve digestion you must:

• Spend at least 20 minutes eating , in a quiet and quiet place;
• Concentrate on food , avoiding distractions like eating in front of the television or at the work table;
• Avoid laughing, talking or arguing while chewing and swallowing;
• Chop the smaller foods to make them easier to chew;
• Chew food several times  depending on its consistency;
• Stop during the meal and reflect on whether it is full or not; 
• Drink a maximum of 1 glass of water (240 ml) with meals, avoiding ingesting other beverages such as soft drinks or pasteurized juices. 

There are also exercises such as meditation on the tangerine, in which it is recommended to eat the fruit slowly, reflecting on the process of nature to produce it and the work necessary for it to reach the table, feeling and tasting with gratitude the sweet flavor and citrus of this wonderful fruit.