| My mom always told me to sit down and eat your | | | | similar effect. During the cooking process, these grains |
| food slowly. So just like any other defiant teenager, I | | | | absorb a lot of water, which causes them swell up. |
| stood tall and inhaled my entire meal as fast as | | | | This increased volume helps you feel full without |
| possible. Although I hate to admit this after all these | | | | adding any calories to your diet.o Foods with a high |
| years, what my mother was teaching me was actually | | | | "chew factor". Even if you try to eat these foods fast, |
| very sound fat loss advice. | | | | you simply can't because it takes so long to chew |
| New research has recently proven that overweight | | | | them thoroughly. Examples of foods with a high "chew |
| people tend to eat more quickly and also eat more | | | | factor" are fibrous vegetables such as cabbage and |
| food per bite. | | | | broccoli.o Foods with low binge potential such as high |
| This research confirms earlier studies, which found that | | | | fiber vegetables and lean protein are also good to eat, |
| eating slowly leads to decreases in food intake. This | | | | since generally, you will get tired of eating them before |
| has become so accepted among scientists that they | | | | you take in too many calories. |
| have given this phenomenon a scientific name of its | | | | Based on these studies' findings (along with years of |
| own: | | | | my own empirical evidence), I have come to the |
| "Time Energy Displacement" | | | | conclusion that we should avoid drinking ANY of our |
| Time Energy Displacement means that the more time | | | | calories. You heard me right - liquid calories are to be |
| you take to eat, the less energy (calories) you are | | | | avoided! Two of the most popular liquid sources of |
| likely to consume. And on the other hand, the faster | | | | calories are soft drinks and sugar and cream-laden |
| you eat, the more energy (calories) you are likely to | | | | coffees. Believe it or not, these drinks are two of the |
| consume. | | | | biggest sources of excess and hidden calories in the |
| But that's not all! The research also showed that in | | | | typical American diet. |
| order to maximize the positive effects of Time Energy | | | | The main problem with liquid calories is that they can |
| Displacement, you should choose foods that literally | | | | have a very high caloric density AND can be |
| force you to ingest calories more slowly. | | | | consumed extremely quickly. This is always a bad |
| Foods that force you to ingest calories more slowly | | | | combination! Liquid calories also do not trigger the |
| include:o Foods that have a high fiber content (so you | | | | satiety mechanism in your brain and G.I. tract the way |
| feel fuller more quickly). Examples are vegetables such | | | | solid food typically does. |
| as green beans, cauliflower, asparagus, spinach, etc.o | | | | "Eat your food slowly" was once uttered by moms |
| Foods that have a high water content (these foods | | | | around the world, in a vain attempt to teach us kids |
| also make you feel fuller more quickly). Fresh fruits | | | | about proper etiquette at the dinner table. But now, |
| such as berries, melons, apples, pears, etc. naturally | | | | eating slowly has actually been proven to be |
| have a high fluid content. Additionally, cooked whole | | | | scientifically sound fat loss advice. So go slow at the |
| grains such as barley, brown rice and oatmeal have a | | | | table so you can go fast towards your fat loss goals! |