January 26, 2013

Diet tip: "Wait 20 minutes for seconds."

Reason this should work: "Food must move 22 feet through your intestines from your stomach to peptide YY cells — the switch that says you are sated."

That's very helpful. Not that I want to think about the location — somewhere in the long, twisted path through my intestines — of what was so recently in my mouth, but I've noticed the tendency to eat and then eat again. It seems to be easier to avoid eating all afternoon than to resist getting one more thing after dinner. The dessert impulse. Even after breakfast or lunch, there's this feeling of needing to eat again. So the idea is: Just wait 20 more minutes. If the science quoted above is accurate, the feeling will ebb. Tell yourself: I can have something more if I still want it 20 minutes from now. The meal you just ate will, by then, have arrived in your peptide YY cells (whatever that means).

29 comments:

Mel said...

Most of the time, if I wait, I'm not hungry anymore. However, I tried that three times yesterday - after spending time outside in the cold - and I was actually still hungry each time. I supposed I burned through what I was eating de-icing the car and such...now I think I'll go burn what I ate for breakfast. There's a labrador that needs walking. :)

Mitchell the Bat said...

Getting one of those stomach portals must turn you into a real life version of Tantalus.

Expat(ish) said...

So much stuff like that turns out to be from a different mechanism ....

My suggestion: lots of small meals, frequent exercise, daily if possible. Make the meals at home, make them from stuff as far down the food chain as your taste buds will allow. Alcohol in moderation. Plenty of water and sleep.

And give yourself time to hit a good weight.

I'm down over 70lbs in under two years. And my rule is: if I can do it, anyone can.

-XC

Tank said...

I think many of us have seen this. You eat until you feel full, then, 20 minutes later, you feel bloated and realize you ate too much.

Kind of a hard tip though. Who sits at the table for 20 minutes ... waiting ... to see if they want more. While the food gets cold and less appetizing.

pm317 said...

You are not listening to your satiated tummy if you are going to eat for taste which is generally the mistake most of us make in going for seconds and.. thirds.

edutcher said...

The same thinking as put down the fork between bites.

edutcher said...
This comment has been removed by the author.
traditionalguy said...

What do cheerleaders have to do with feeling full?

Seriously this does happen. Last night at an Italian Restaurant the soup, salad, bread sticks, wine and coffee all were eaten and we talked 20 more minutes before the entree made it out to the table. Our reaction was what is this? We thought we were through. Please serve the shared desert and bring us two containers for the entrees.

Noz pkr said...

Diet tip:

Wait 12 hours for firsts.

William said...

This doesn't work with steak. Steak triggers a feeding frenzy, and one just keeps compulsively eating. You can try ordering a smaller steak, but you just end up biting off the waiter's fingers. This tip would work best with Indian food.

bearing said...

Kind of a hard tip though. Who sits at the table for 20 minutes ... waiting ... to see if they want more. While the food gets cold and less appetizing.

Here's where this knowledge really helps, though -- lunch when you're working at home. It's pretty easy to say to yourself, "Damn, that sandwich tasted good. I'm still hungry, I'll make another."

Or, if you're caring for small children as I am, to decide that the leftovers from their plates are still appealing.

20 minutes later that feeling does evaporate.

Ann Althouse said...

"Kind of a hard tip though. Who sits at the table for 20 minutes ... waiting ... to see if they want more. While the food gets cold and less appetizing."

It's an instinct that would have served us well over the course of evolutionary times. Pack in the food that's here now so you'll have it in storage, inside your body, for later when there is no food. The appetite continues even though you've had enough.

Now that food is plentiful, you need to compensate with an adjustment.

Fortunately, there are microwaves. If you really do need more after 20 minutes -- and you probably won't -- you can zap it.

wyo sis said...

So, it boils down to self-control?
Wow.

Mitchell the Bat said...

I've found that if I wait 20 minutes, I feel no urge whatsoever to bang my wife a second time.

Okay, make that 20 seconds.

Ann Althouse said...

"So, it boils down to self-control? Wow."

I don't think this sarcasm is properly directed at the info provided in the post, which is specific to a biological process that occurs within a 20 minute period.

The new thing here to me is: If you can control yourself for 20 minutes, after that, control won't be much of an issue. There is a dangerous window for overeating, when you've already eaten enough, but still feel the appetite.

bpm4532 said...
This comment has been removed by the author.
bpm4532 said...

Often people confuse thirst with hunger and keep shoveling in food.

pm317 said...

"Kind of a hard tip though. Who sits at the table for 20 minutes ... waiting "

------------
My dad used to say, stop while you are still (a little bit) hungry.

Inga said...

It's true, I've done it. Wait until that initial "I want to eat more" sensation passes, you may still want to eat more but it's not as an acute feeling and can be overcome by distraction, unlike real hunger that is relentless.

Bob Boyd said...

"YY cells-the switch that says you are sated."

Maybe they could figure out a way to transplant or modify cells to send the satiation signal closer to the stomach as a treatment for morbid obesity.
It'd be better than stomach stapling or a frigging A Tube.
It'd be really nice if they made them adjustable.

Bob Boyd said...

If he had waited 20 minutes this man might be alive today.

http://www.youtube.com/watch?v=rXH_12QWWg8

Chip Ahoy said...

Twenty minutes after what? After finishing, presumably. (And now this thing is underlining my incomplete sentences. Well I've got news for this thing, if it's not incomplete sentences then it's run on sentences so get over it.) So what if you're a slow eater and it take 30 minutes from the start to get halfway through and you're sitting there looking at your plate thinking, "man, that sure does look good but I'm full and I can actually fell this stuff shifting inside and the new pressure is forcing previous shit farther along and if you're thin enough you can actually see the lumps in there, and feel them with your fingertips, and perverse enough, you can push them. Wanna see? Okay, goes like this: *lifts shirt*

(In Britain shirt lifter means homosexual. That's why a guy carrying a box labeled "shirts" is automatically funny.)

caplight45 said...

Good strategy for people like me who eat fast. Don't know why I do but I tend to shovel it in like my Father did.

Bob_R said...

After you finish explaining the difference between red and green to colorblind people you can explain to me the feeling you call "sated."

Bob Boyd said...

Chip
The mental image of a thin, unsatiated, British, shirt lifter displaying his ability to push lumps of previous shit further along with his fingertips is effective appetite suppressant in and of itself.

Baron Zemo said...

Last night I had a hearty lentil and pasta soup covered in Gruyere cheese.

Followed by a salad of romaine hearts, black olives, red onion, cherry tomatoes, walnuts and ricotta salada with an olive oil and lemon dressing.

Then a baked and breaded chicken cutlet with melted fresh mozzarella.

Two nice bottles of Villa Antinori Chianti Classico.

Dessert consisted of strawberries in fresh cream with a double espresso.

Living well is the best revenge.


Baron Zemo said...

Oh I made that dinner myself while a soft and gentle snowfall blanketed New York City.

It was very peaceful.

NotquiteunBuckley said...

The old TV show "Freaks and Geeks" from 1999 I think, episode 7 about fake IDs, has a restaurant scene where they discuss the tactic of filling people up on bread, making them wait a bit, then bringing out the main course once the bellies are breadfull.

CharlesVegas said...

Why would we have evolved this satiety mechanism...and placed it in an ineffective location?