John Keogh, a college friend, posted a note on his Facebook page recently about what he’s learned regarding slow eating. I enjoyed his thoughts and asked his permission to share them with my readers; he kindly agreed.
First, a confession: I edited this post while devouring (okay: inhaling) a bowl of leftover pasta (100% whole wheat, naturally) in front of my computer. The irony isn’t lost on me. Read on to learn what I should be doing instead…
– Andrew
My friend Andrew Wilder recently decided to follow his three simple eating rules, and I decided to adopt them too.
Andrew’s three rules are straightforward:
1) When you eat grains, choose only 100% whole grains.
2) Don’t eat high-fructose corn syrup.
3) Avoid hydrogenated oils, trans fats, and anything that’s been deep-fried.
In the same spirit, I want to share another complementary approach — The Slow Eating Method.
I first encountered slow eating in the book Anger: Wisdom for Cooling the Flames by the Buddhist monk Thich Nhat Hanh. Since then I’ve met several people who use Slow Eating as a weight-loss strategy and report notable success. My wife has adopted the practice and finds it very rewarding.
The three core rules of Slow Eating are:
1) Take smaller mouthfuls than you normally would.
2) Chew each mouthful longer than usual.
3) Pause between each mouthful.
In practice, if you usually take heaping spoonfuls, try taking only half a spoonful. If you normally chew only a couple of times before swallowing, chew until the food becomes nearly liquid. If you tend to shovel food quickly, set your utensil down after each bite; chew and swallow before picking it up for the next mouthful — never put more food in your mouth until you’ve swallowed what’s already there.
How does Slow Eating support weight loss?
- Spending more time with each mouthful lets you savor flavors and enjoy the act of eating. That richer experience often reduces the urge to take extra helpings just to prolong the meal.
- When we eat, our bodies trigger chemical signals to tell the brain we’re full. Because those signals take time to reach the brain, eating too quickly can cause us to overconsume before the “full” signal arrives. Slowing down gives your body time to register satisfaction, and most people find they need noticeably less food to feel full.
- Digestion starts in the mouth. Thorough chewing mixes food with saliva, beginning breakdown before it reaches the stomach. Better preliminary digestion lets your body extract nutrients and energy more efficiently, so you may need less food to meet your needs.
- Slow Eating prevents autopilot meals. The practice requires focused attention on what and how you eat, fostering greater awareness that often leads to smarter dietary choices overall.
At first, Slow Eating can feel awkward — it demands discipline and can make you self-conscious. Over time, however, it changes the experience of eating. Food stops being merely fuel or emotional comfort and becomes a meaningful, rewarding activity in itself.
Instead of stuffing down breakfast on the way out the door or squeezing a quick lunch between meetings, you begin to make time to sit, eat, and be present without hurry.
So I guess that gives me six rules to follow: Andrew’s three plus the three principles of Slow Eating. At least they’re simple!
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A follow-up from Andrew: I have two friends, a couple, who work as a nurse and a firefighter. Their jobs often require long hours and quick meals on the go, and both developed a habit of eating too fast, even off duty. One trick they use is simple: share a fork. They take turns eating and pass the utensil back and forth between bites. It may not be the most hygienic option, but it’s an effective, creative way to force themselves to slow down and enjoy meals together.
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Photo by wuperruper.