Nutritionist Garima Goel has emphasized the importance of adopting the “3-2-1” rule as a small yet powerful step toward a healthier lifestyle. This technique helps prevent overeating, improves digestion, and supports weight management.
The rule consists of three simple time-based steps before and during meals:
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Pause for 3 minutes before eating to evaluate your true hunger level.
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Eat slowly for 2 minutes, chew thoroughly, and place utensils down between bites.
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Stop eating before feeling completely full and wait for the body’s natural satiety signals to reach the brain.
Goel explains that the brain takes about 15–20 minutes after eating begins to recognize satiety. Stopping just before reaching fullness allows time for these signals to register, reducing the likelihood of overeating.
She adds that slow chewing enhances digestion and nutrient absorption, and stimulates the release of satiety hormones such as CCK and PYY, helping lower calorie intake and improving the body’s response to food.
The success of this rule also depends on factors such as individual metabolic rates and minimizing distractions during meals—like watching TV or using smartphones.
Garima Goel recommends choosing fiber- and protein-rich foods to naturally enhance satiety, and concludes that consistently applying the 3-2-1 rule can help build a healthier relationship with food.
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