Meal pacer
Slow down for five minutes
You do not need to change the whole meal. Let us slow down the first five minutes.
5:005 min
Place your meal in front of you and start just before your first bite.
Bite cue
A cue will signal the next bite every 30 seconds.
Take one bite at each cue, put your utensils down, and chew slowly until the next cue.
Pause the video for just five minutes.
Across 50 experiments, passive screens increased intake now and at the next meal.
What slow-eating research found
Why can slower eating support weight management?
Slowing down can keep the plate from being cleared before fullness signals have time to build. Experiments that changed eating speed and chewing also found lower food intake.
- 22 experiments
- Eating more slowly reduced energy intake during the meal.
- 40-chew experiment
- Intake was 11.9% lower than when each bite was chewed 15 times.
- 30-minute meal
- Satiety-hormone responses were larger than during a five-minute meal.