Speed Eating and Fat Loss: Diet Advice Your Mom Was Right About All Along

by Neil on November 19, 2008

Over the past week I’ve been doing some research into an affiliate that I felt would be appropriate for Be 4 Success. Health, Diet, and Exercise are area’s that I’m weak on, yet are an important foundation towards Success. My thought was to partner with an affiliate who could compliment the philosophy of Be 4 Success. I believe I found that in Tom Venuto’s program Burn The Fat.

Below is an article written by Tom that I hope you enjoy.

Speed Eating and Fat Loss: Diet Advice Your Mom Was Right About All Along

By Tom Venuto, NSCA-CPT, CSCS
Burn The Fat

A new study just published in a recent issue of the journal Obesity has revealed that thin people eat very differently than heavy people at all-you-can-eat buffet restaurants.
Researcher Brian Wansink and his team from the Cornell University Food and Brand Laboratory observed diners at 11 different Chinese buffet restaurants across the United States.

Their goal was to find out whether the eating behaviors of people at all-you-can-eat buffets varied based on their body mass.

Trained observers recorded the height, weight, gender, age, and behavior of 213 patrons. The various seating, serving and eating behaviors were then compared across BMI levels.

The heavier (higher BMI) patrons:

  • ate more quickly
  • chewed more food per bite
  • used forks
  • sat facing the food buffet

The thin (lower BMI) patrons:

  • ate more slowly
  • chewed less food per bite
  • used chopsticks
  • sat facing away from the food buffet

This study confirms earlier research from the University of Rhode Island published in the journal of the American Dietetic Association which found that eating slowly leads to decreases in energy intake.

Scientists even have a name for this now:


Time-Energy Displacement means that the more time you take to eat, the less energy (calories) you are likely to consume. The faster you eat, the more energy (calories) you’re likely to consume.

But wait, there’s even more! A study from the University of Alabama looked at satiety (how full a food makes you feel), energy density (calories per unit of volume) and eating time of various foods. To maximize the effects of Time-Energy Displacement, it was found even more advantageous to choose foods that FORCE you to ingest calories more slowly.

This includes choosing more:

Foods that have a high satiety factor such as high fiber and high water foods (so you feel fuller more quickly):

  • Peas
  • Red beans
  • Raspberries
  • Broccoli
  • Green beans
  • Chick Peas

Foods with a high “chew factor” (so you can’t eat them fast if you tried; you have to chew them thoroughly):

  • Lean meats such as top round, lean sirloin
  • Celery
  • Apples
  • Pears
  • Peaches

Foods with a low energy density such as salad vegetables and greens (so you’d get tired of eating before you took in a lot of calories):

  • Tomatoes
  • Artichoke
  • Cucumber
  • Salad Greens
  • Cabbage
  • Okra

These results also confirm all the studies that have been advising us not to drink our calories. Liquid calories, especially soft drinks and dessert coffees are two of the biggest sources of excess calories in the typical American’s diet.

The problem: calories in liquid form can have a very high caloric density and can be consumed very quickly. Liquid calories also do not activate the satiety mechanism in your brain and gastrointestinal tract the way solid food does.

“Don’t inhale your food” used to be an admonishment about proper eating etiquette you heard from your mom. It is now scientifically-proven fat loss advice.

To learn more research-proven tips for burning fat, visit the Burn The Fat website.

Train hard and expect success,

Tom Venuto
Fat Loss Coach
Burn The Fat

About the Author:

Tom Venuto is a natural bodybuilder, certified personal trainer and freelance fitness writer. Tom is the author of “Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world’s best bodybuilders and fitness models. Learn how to get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat.

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George 11.20.08 at 11:27 am

Yes it is logical to conclude that faster you eat more food you will likely to consume and calorie.

Calorie Restriction Diet 11.20.08 at 5:02 pm

Month study of overweight adults, many of whom had diabetes, the following the Atkins diet lost an average of 12.8 pounds, compared with only 4. Calorie Restriction Diet

Just what the doctor ordered. 11.28.08 at 1:02 am

Great work, thanks.

The Bold Life 12.04.08 at 9:35 am

I’m a runner and have been for years. I’m also a life coach. I’m not so sure going from no days of exercising to 5-6 days a week is a good idea. If it doesn’t work begin with every other day. Just a thought!

Once you get into it you’ll feel so good you won’t want to miss a day.

The Bold Life’s last blog post..How To Claim Your Creativity

Weight Loss Blog 12.18.08 at 2:38 am

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What Burns Fat 01.21.11 at 8:27 pm

What we need to do is focus on your long term shape and fitness with lifestyle changes. First, select the correct workouts to burn fat that are focused and not time consuming. Next follow this up with an easy to comprehend nutrition plan. Finally, complete the process with correct recover and rest for your body and mind. Doing this will allow you to what burns fat and feed the muscle.

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