Some friends eat until they are 70% full, while others always eat until they are very full, otherwise they will feel hungry before the next meal. Although feeling full after a meal can be very satisfying, overeating in the long run is not good. So, what are the effects of long-term overeating?
1. The harm of long-term overeating to the body
Therefore, there has always been a folk saying, "Eat until you are 70% full at each meal, and live a long and healthy life." Modern science has also proven that eating until you are 70% full can ensure adequate nutritional intake. Persisting in this habit not only helps control weight but is also beneficial to overall health.
Now, let me tell you the specific downsides of eating too much and how to achieve the "70% full" state.
(1)加重胃肠负担
The most direct consequence of overeating is the increased burden on the gastrointestinal tract. If the stomach is always in a state of fullness, its capacity can expand, leading to a decline in digestive and absorption functions, and easily causing indigestion.
(2)肥胖多病
Long-term overeating leads to excessive intake of fats and proteins that cannot be effectively utilized. These fats and proteins are stored in large quantities, causing nutritional surplus, which can lead to obesity, diabetes, abnormal blood lipids, and other diseases.
(3)损伤大脑
Frequent overeating causes excessive calorie intake and excess fat, leading to increased blood lipids and atherosclerosis of cerebral arteries. This reduces the oxygen and nutrients supplied to the brain, resulting in decreased memory, premature aging of the brain, and sluggish intelligence.
(4)加快衰老
Some studies suggest that the more energy the human body takes in, the more harmful reactive oxygen species (free radicals) are produced, accelerating the aging process. Eating appropriately less can reduce the production of reactive oxygen species, protecting cells from their damage, thereby slowing down aging.
2. The standard for measuring 70% full
Although we often talk about eating until we are 70% full, we may not be clear on what that state actually feels like. The stomach is not yet full, but the enthusiasm for food has decreased, and the speed of eating has noticeably slowed down. There might still be a habitual desire to eat more, but if the food is removed or the topic is changed, the thought of eating will soon be forgotten. Most importantly, you won't feel hungry prematurely before the next meal.
3. Why do you still want to eat when you are full?
"Hunger" can be fake! When you feel hungry frequently, you might be fooled by "false hunger." For example, when a meal is monotonous and lacks fiber, protein, or healthy fats that create a feeling of fullness, hunger and a drop in blood sugar may occur after the meal.
Suggestion: Keep some healthy snacks on hand, such as fresh fruit, a handful of nuts, or cheese. These healthy snacks are rich in nutrients like fiber, protein, and healthy fats and can satisfy your hunger without needing much.
Sometimes, people also tend to want to eat, especially sweets, when in a bad mood. Sweets can stimulate the brain to secrete more serotonin, alleviating our anxiety and unease. A woman's increased appetite before menstruation is also related to this.