You likely give a good amount of thought to what you eat—but do you ever consider how long you spend eating?
During a meal, the satiety signals CCK and leptin are produced in response to food and nutrients entering the stomach, while ghrelin—the hunger hormone—is gradually suppressed. As these hormones fluctuate, they signal to the brain that there is optimal nutrition in the gut. This helps to promote the feeling of comfortable satiety from a meal.
The exact window of time for hormonal shifts to occur is not known, but as a registered dietitian, I say a good rule of thumb is to aim for mealtime to take a full 20 minutes or more. This 20-minute eating window ensures that the satiety hormones from the gut are able to effectively communicate their message to the brain to signal for satiety or continued hunger. If mealtime is less than 20 minutes, we may eat past the point of satiety and find at the 20-minute mark we are overly full. Alternatively, if you find at the 20-minute mark you are still hungry, eat more until you are satisfied.
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