Rule #4 of Healthy Eating, the 20 Minute Rule
Last Monday, I started talking about the five rules I use for eating healthy food. I use these relatively simple rules because It’s just too difficult to keep up with all the guidelines, recommendations and plans for eating the perfectly balanced diet. You can drive yourself crazy and still not be 100% perfect.
Today we look at rule #4, which I like to call, the 20 minute rule which is based in large part on my own experience.
By the way, you may have noted that I’m not exactly following a sequential order in discussing these rules; I started with rule #2 and now I’m jumping to rule #4. That’s for two reasons, one because I want to emphasize that none of these rules is more important than the other. Also, I picked each rule because it was appropriate to the day I was writing it. Today is memorial day in the US, a day when many of us BBQ and eat enormous quantities of food. So I thought that taking a moment to appreciate that food would be good.
What Is The 20 Minute Rule?
When I was growing up, I always ate my food as fast as I could. I did because I always had other things I wanted to do and so eating fast saved time. I also did it because I liked eating and eating fast allowed me to eat more. Finally, I did it because my dad did it and I looked up to him and wanted to be like him. That habit stayed with me into adulthood. I would eat fast enough to finish my food before everyone at the table had even been served. In fact, my friends still repeat a rather amusing story where the waitress for our table almost brought me out an unintended second helping because I had finished my food and had the dishes removed before she had brought everyone’s food out.
Then came my little health meltdown. A lot of research later, I found out that eating fast is one of the worst mistakes you can make. It’s right up there with not getting enough sleep or not eating a healthy breakfast. So now I follow a different rule. I try to eat a bit of food and make it last at least 20 minutes. If it didn’t last 20 minutes then I make myself wait until the whole 20 minutes are up before I even think about taking seconds. I also eat slower, trying to savor the sensation and the flavors a bit more.
Advanced Applications
Do you typically wolf down your sandwich in less than 4 bites? Do you ever find yourself eating without chewing? Yep, that was me a few years ago, and while I still occasionally backslide, I am actively trying to avoid those habits. Take small bites of your food and chew them thoroughly. Savor the sensation of eating by eating 1 sandwich over 20 minutes instead of 2 sandwiches over 10 minutes.
How many of you use chopsticks? If you’re a fast eater like I used to be, you probably don’t. Chopsticks are not the most efficient way of eating, especially if you’re not used to them. Which is a perfect reason to use them. Next time you’re at an Asian restaurant, use the chop sticks. They’ll slow you down and make you focus on your food. I know that this has been an effective way for me to eat less.
Do you go to a buffet and fill up a huge plate? Yep, that’s exactly what I used to do because I wanted to get back to table and eat up all that food without any interruptions. Well, start thinking smaller. Take a small plate, fill it up just a little and then go back to your table. Eat that food, take a small break and then see if you’re still hungry enough to go back. That break between small plates is a great way to slow down. By the way, that’s a great tip for those of you BBQing today. Don’t fill up your plate with those three hamburgers, two hot dogs and a pile of chips. Take ONE of those things, have a seat, eat it slowly and then see if you’re still hungry enough to another run at the BBQ.
Bring a friend and talk during the meal. Talking forces us to stop eating (unless you like to talk with your mouth full which is just wrong!) So bring someone with you to meals and carry on a conversation while you eat. You’ll find yourself taking a much longer time to eat and eating far less.
Clarifications to the 20 Minute Rule
Is it always 20 minutes? What if I’m eating a steak vs. a small amount of peanuts? Should both last 20 minutes? No, of course not. The amount you eat will determine the time it takes. However, 20 minutes is a good basic guideline because that’s how long it takes for your brain to notice that you’re eating and full. So waiting 20 minutes between portions is a good way for you to ask your brain “hey, have you caught up yet? Are we still hungry and should get a bit more or are we full and done?” If you want to make it 60 minutes, go for it.
Why Use the 20 Minute Rule?
Because eating too fast leads to eating too much. The two are very closely linked.
But I Don’t Have Time To Eat Slow!
Yes you do. You’ll be spending the same amount of time you are now, you just won’t eat as much. Trust me, I looked at my eating habits and I still spend the same amount of time that I did when I ate faster, I just eat less. And hey, if you’re a real efficiency devotee, maybe you can do some work between those small portions. It’s a better use of your time than scarfing down more food as fast as you can manage it.
###
I love food and yet I would eat it so fat that I never really savored or enjoyed it. Stop rushing yourself and enjoy your mealtimes. You’ll end up spending just as much time but you’ll eat less and yet enjoy the food more.
If you enjoyed this post, make sure you subscribe to my RSS feed!
