The 20-minute rule for eating states that you should take at least 20 minutes to finish a meal because it takes about 20 minutes for your stomach to send fullness (satiety) signals to your brain.
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WebMD +2
How It Works
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- The Satiety Delay: As you eat, your stomach fills and hormones change to signal fullness, but this biological communication takes time.
YouTube·Hamilton Health Sciences +1
- The Risk of Rushing: Fast eaters often finish meals in under 10 minutes
, consuming excess calories and overeating before the brain realizes the body is full.
- Natural Pacing: Taking 20 minutes gives your body time to register fullness, helping with weight management, portion control, and better digestion.
- The Satiety Delay: As you eat, your stomach fills and hormones change to signal fullness, but this biological communication takes time.
Tips to Follow the Rule
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- Put your fork down between bites to slow your pace.
- Chew thoroughly (roughly 20 to 30 times per bite) before swallowing.
- Set a timer for 20 minutes during your meal to help gauge your speed.
- Wait 20 minutes before going back for second helpings or dessert.
British Heart Foundation +3
