How The 20 Minute Eating Rule Can Save Your Life

by Jenna Crawford March 19, 2018

How The 20 Minute Eating Rule Can Save Your Life

How long do you take to eat a meal? Are you taking the recommended 20 minutes to eat your lunch or dinner? If you are, you are helping with your weight loss success.

When we take time to chew our food (a new study recommends chewing food 40 times per bite instead of the average 15-20 times per bite), we suppress the hormone, Ghrelin, a hunger hormone that stimulates appetite. By suppressing Ghrelin, we won’t be as hungry and can feel full faster and, therefore, eat smaller portions. Also, when we take time to eat our meal, an appetite-reducing hormone, CCK, has more time to build up in our system which can allow us to feel full faster. Wow, two hormones working at once to suppress our hunger and help us to feel full just by taking time to chew that food and enjoy our meals.

Here's how the 20-minute eating rule can save your life:

1. Taste Your Food

One obvious benefit to eating more slowly is that you will taste your food more. If you double the amount of time it takes you to eat a meal, you’ll experience more of the flavors, textures, and smells of the food you eat. Your food will become more interesting.

2. Better Hydration

Good hydration helps maintain the balance of our body’s fluids, energizes muscles, helps our kidneys and bowels work more efficiently, and improves the appearance of the skin. And one side benefit of eating slowly is that it seems to increase water consumption during meals.

3. Absorption

Chewing your food is actually the first stage of digestion and can be viewed just like digestion that occurs in the stomach. Just as your stomach contains enzymes that break down the foods your mouth also has enzymes – in the form of saliva – and these perform the same job. Part of the reason you need to break down foods is so that the minerals and vitamins can be more easily absorbed by the body into the bloodstream rather than passing through unused. So if you give your stomach a helping hand in digesting the food, in other words, this will mean that more of those nutrients make it into your bloodstream. More vitamins, more minerals, and more amino acids. In short, you will benefit more from your food and have a healthier system that has more resources available to it.

4. De-Stressor

When you eat hurriedly, you are just thinking about the next task or project to be done and not about the food. Eating food just becomes the monotonous daily regime that you need to adhere to keep your body fit. But will your body be healthy when you gulp down the food without thinking about the nutrition in it? Absolutely not. You are completely stressed out with life and the next task at hand. But when you eat slowly, the stress is not present at all. All you think is about the meal time and the food on the plate and can take benefits of slow eating.

5. Eating Slowly Can Also Highlight Other Areas Of Importance

By trying to implement eating slowly, you may notice how much of a rush you’re always in. You realize that food is often an afterthought that you try and wedge in between back-to-back meetings or an otherwise hectic schedule. Or maybe you realize that it’s hard to be alone with your thoughts while eating slowly. Or that so much of your eating is about emotions and coping rather than about nourishment.

6. Lose Weight

While you are slowing down, you might find that you learn to stop eating sooner. You might notice that you are full and don’t need that extra bite. Studies show that "fullness" is a complex concept that combines the number of times you chew, the time you spend eating, the look of the food on the plate, as well as the actual amount of food you eat.

7. Stop Before You’re Full

It takes your stomach about 20 minutes to produce the hormones that tell your brain that you are full. This process doesn’t start until your stomach begins to stretch. If you slow down, you give yourself more time to feel full. This gives you a better chance of stopping before you "get stuffed."


When we eat slowly and chew our food properly it can help us to smell better in some surprisingly varied ways. In this post, I shared with you how the 20-minute eating rule can save your life.

Jenna Crawford


Leave a comment

Comments will be approved before showing up.



Sold Out