How to Eat for Accelerated Fat Loss

I was always told to sit down and eat your food slowly. So just like any other rebellious teenager, I stood tall and downed my entire meal as fast as I could. Although I hate to admit this after all these years, what I was told to do was actually very sound fat loss advice.

New research has recently proven that overweight people tend to eat more quickly and also eat more food per bite.

This research confirms earlier studies, which found that eating slowly leads to decreases in food intake. This has become so accepted among scientists that they have given this phenomenon a scientific name of its own:

"Time Energy Displacement"

Time Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to put away. And on the other hand, the faster you eat, the more energy (calories) you are likely to consume.

But that’s not all! The research also showed that in order to maximize the positive effects of Time Energy Displacement, you should choose foods that literally force you to ingest calories more slowly.

Foods that force you to ingest calories more slowly include:

• Foods that have a high fiber content (so you feel fuller more quickly). Examples are vegetables such as green beans, cauliflower, asparagus, spinach, etc.

• Foods that have a high water content (these foods also make you feel fuller more quickly). Fresh fruits such as berries, melons, apples, pears, etc. naturally have a high fluid content. Additionally, cooked whole grains such as barley, brown rice and oatmeal have a similar effect. During the cooking process, these grains absorb a lot of water, which causes them swell up. This increased volume helps you feel full without adding any calories to your diet.

• Foods with a high “chew factor”. Even if you try to eat these foods fast, you simply can’t because it takes so long to chew them thoroughly. Examples of foods with a high “chew factor” are fibrous vegetables such as cabbage and broccoli.

• Foods with low binge potential such as high fiber vegetables and lean protein are also good to eat, since generally, you will get tired of eating them before you take in too many calories.

Based on these studies’ findings (along with years of my own empirical evidence), I have come to the conclusion that we should avoid drinking ANY of our calories. You heard me right – liquid calories are to be avoided! Two of the most popular liquid sources of calories are soft drinks and sugar and cream-laden coffees. Believe it or not, these drinks are two of the biggest sources of excess and hidden calories in the typical American diet.

The main problem with liquid calories is that they can have a very high caloric density AND can be consumed extremely quickly. This is always a bad combination! Liquid calories also do not trigger the satiety mechanism in your brain and G.I. tract the way solid food typically does.

"Eat your food slowly" was once uttered by moms around the world, in a hopeless attempt to teach us kids about proper etiquette at the dinner table. But now, eating slowly has actually been proven to be scientifically sound fat loss advice. So go slow at the table so you can go fast towards your fat loss goals!