Paying attention to each fork helps to lose weight
The craze of children and teens making meals and watching television at the same time and adults eating while working in front of the computer is becoming much more common than it should. In addition to being unhealthy and decreasing coexistence among family members, the habit is considered a threat to the weight loss process. "When we do this, we consume an enormous amount of calories without realizing it and only stop when we are gorged," warns nutritionist Ligia Henriques.
The solution is to set aside time to sit at the table and pay attention to everything that is being ingested . "When contact with food is direct and conscious, it is easier to see what is being eaten, how much and why," explains therapist Ana Kiyan. To adopt this attitude means to win another ally in the fight to reduce weight.
Eating before TV damages health - Photo: Getty Images
One of the reasons why turning attention to the dish helps to lose weight is that, when we look at food, we stimulate so-called visual satiety. The man always had to have visual contact with the food, even to control the maturation of fruits and vegetables. "Without that, this satiety will not happen, even when we eat all day and have the impression that it has not eaten anything," says Ligia.
Another factor is that eating attentively makes one eat more slowly, which makes it less likely to eat. Nutritionist Ligia explains that from the first fork, the brain takes about 20 minutes to register the feeling of satiety. "We must give the body time to do its part, otherwise we will end up eating too much."
The benefits of calmly savoring food go further. An international nonprofit movement called Slow Food, something like "Slow Food," lists five perks of practice:
1) Weight loss;
2) Increased pleasure in the dinning experience;
3) Improved digestion, since the more you chew, the less work is left to the stomach;
4) Decreased stress because eating slowly can be a good concentration exercise;
5) Distancing from the philosophy of a busy life that, according to the organization, destroys our habits, penetrates the privacy of our homes and forces us to eat fast food.
Tips for slow eating
- Allow at least 30 minutes for each meal;
- Do not go to the table starving yourself, otherwise you will end up devouring everything you see ahead quickly
- Eat the green leaves, which require several chews,
- Chew everything very well before swallow;
- Take small forks. With the mouth less full, the surface of the tongue is more exposed to food, which increases the perception of taste;
- Drop the cutlery on the plate while chewing. This will prevent you from getting more food in the sequence;
- Create a relaxing dining environment. Calm music, good company and quiet conversation can help.
Drinking at least one glass of milk per day, in addition to ensuring calcium and protein, can have a positive impact on brain and mental performance, according to a study published in the International Dairy Journal. Researchers at the University of Maine in the United States tested the brains of more than 900 men and women ages 23 to 98 to get the results.
Recently a new resolution from ANVISA has amended the Supplemental Nutrition Information (INC) rules for food packaging. The INC is the nutritional claim of the product, for example, if it is light, low in fat, high in fiber, source of vitamins, does not contain sugar, among others. This new regulation aimed to adapt Brazilian standards to Mercosur rules, facilitate monitoring, and especially improve consumer access to important nutritional information on food labels.