Healthy Eating Habits: Have you ever wondered how much food is actually required and important for your body?
In today’s fast-paced and stressful world, most of us end up eating more than required. Surprisingly, it is not because of real hunger but because our plates are fuller than they should be. Surprisingly, your body would prefer you to consume half your present-day regular plate.
The best thing you can do to your body is to dedicate half your plate to fresh and seasonal vegetables, a quarter to protein and another quarter to carbs.
Healthy Eating Habits
This may come as a surprise to you but using a smaller or half-sized plate can trick your eyes and the mind into perceiving fuller portions. This can result in 20-40 percent less food consumption. Several meta analyses have confirmed that portion control plates are highly beneficial to promote significant weight loss and lower body mass index.
Brain Needs 8-20 Minutes for Fullness
Hormones such as leptin and Cholecystokinin (CCK) signal fullness to the hypothalamus of your brain. However, this process generally takes 8-20 minutes after you start eating.
If you have a habit of eating quickly, you can easily end up with overeating your meals. By taking more time to eat, you allow satiety cues to register fully. Ideally, you should aim for meals lasting 20-25 minutes so that stomach stretch, brain response and nutrients are synced.
Chew Thoroughly for Digestion
Chew your bite 20-40 times to boost nutrient absorption, saliva enzymes and diet-induced thermogenesis to achieve a better metabolism.
Hydration Timing Matters
It is best to take small quantities of water throughout your meals. For instance, you can take a sip of water after every 4-6 bites. However, avoid consuming large quantity of water at the end of your meals.
Follow these simple guidelines and you’ll surely notice real and long-lasting changes in your energy, digestion and overall wellbeing.
Disclaimer: This content, including advice, provides general information only. It is not a substitute for a qualified medical opinion in any way. The methods and claims mentioned in this article should be considered as suggestions only; DNP India neither confirms nor denies them. Always consult a doctor before following any such suggestions/treatments/medications/diets.
