February 2012

Speed Eaters Gain Weight Easier Than Slow Eaters

Have you ever noticed how people consume food at different rates? We all know friends or family members who eat particularly fast and those who eat rather slowly.

Why is there so much variability with eating rates and what causes this variability? Below are three of the most common reasons or theories as to why this might be.

1. Cultural
2. Emotional
3. Nutritional

Cultural

In countries with cultures such as France, for example, a meal can last for hours. The meal is an event in which people socialize, enjoying the food by eating small courses throughout the evening. On the other hand, in countries such as the U.S. people tend to eat quickly and independently.

Many statistical experts in the U.S. have estimated that the average eating time at dinner is around 11 minutes, with smaller meals lasting 2-4 minutes. Some of this may be due to habits formed in school systems early on in life. A recent article in USA Today Cutting short lunch time in school may lead to obesity stated:

“A new national survey by the School Nutrition Association shows elementary kids have about 25 minutes for lunch; middle school and high school students about 30 minutes. That includes the time students need to go to the restroom, wash their hands, walk to the cafeteria and stand in line for their meals.” (1)

Obviously, by the time the students sit down at the table with their meals, they better not talk too much, because they will barely have time to wolf down some food.  I am all too familiar with this scenario, as I was also rushed when going through grades K-12 and even sometimes even in college (depending on my class schedule).

Emotional

The Mayo Clinic suggests that there is a connection between mood, food and weight loss.  “Emotional eating is eating as a way to suppress or soothe negative emotions, such as stress, anger, fear, boredom, sadness and loneliness. Both major life events and the hassles of daily life can trigger negative emotions that lead to emotional eating and disrupt your weight-loss efforts.”  (2)

When negative emotions are tied to eating there is a tendency to eat almost unconsciously, causing both faster eating and overeating.

Nutritional

If a person is hungry due to skipping meals, like breakfast for example, this can cause fast eating and over eating problems.  If one goes more than about six hours without a meal, one may have a greater tendency to eat rapidly and too much.  Eating too many simple sugars without fat and protein can cause a blood sugar crash, ending up in craving more quick energy (sugar).

Remember that fat, protein and fiber all slow down blood sugar.  One way to curb cravings is to make sure you have enough of these in your diet (especially with all of the low fat diets out there).

If you do not get sufficient nutrients due to eating too many processed foods, your body may crave the missing trace minerals and nutrients which may lead to more unhealthy eating.

Are you a speed eater?

If you are a speed eater, know that you can take measures to control it.  If your school system doesn’t allow for a decent lunch, appeal to the school system, perhaps with backup (such as parents).  If your colleagues at work eat fast, take your time and try not to let their habits influence you.  If you notice your eating habits changing when you are under stress, try to eat more lean protein and do not skip meals.

References

1.  Mayo Clinic:  www.mayoclinic.com/health/weight-loss/MH00025

2.  USA Today:  http://yourlife.usatoday.com/parenting-family/story/2011/08/Students-feel-rushed-at-school-lunch/50027612/1

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I strongly suggest to my clients that they choose fish oil supplements inliquid form over capsule form.

1. Unless you cut and smell the capsule, you cannot tell if it is rancid or not.

2. It is easy to determine if liquid fish oil  is rancid and it is far more cost effective.

If a bottle of olive oil has been sitting around in the cupboards for a while, it would behoove you to give it the sniff test.  So why is it that when taking a fish oil supplement most of us are under the assumption that the oil is not rancid?

The fish oil capsule that you are taking has gone through several handling steps along the way.  Ranging from improper manufacturing to storage and delivery, there are ample opportunities for this supplement to go wrong.  For example, the factory could do a perfect job, use proper shipping methods that keep the fish oil at a safe temperature, yet when it gets dropped off at the merchant; it may sit in a hot warehouse for a week before it goes onto the shelves.

I have tested several brands at random from different stores and discovered rancid fish oil capsules by performing the cut and sniff test.  I suspect that in the summer months or warmer climates this problem may be more frequent, due to budgeted shipping methods (not shipping with ice packs or climate controlled trucks).

If you are going to supplement with fish oil (which I highly recommend to anyone who wants to achieve optimal health) make sure to sniff it out before you accept it into your body.  Consuming rancid fish oil is worse than taking no fish oil at all.

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