Have you ever finished your dinner and felt like you were still starving? You’re not alone. Most of us mums are so used to rushing through meals, between cooking, wiping noses, and answering emails, that we barely give our brains time to register we’ve even eaten.
But there’s real wisdom (and science) behind the advice to slow down.
Let’s take a quick trip back, not 20 years, or even 200, but thousands of years ago.
Back in the hunter-gatherer days, meals didn’t just appear. If you wanted blueberries, you walked miles to pick them. If you fancied rabbit stew, you chased it down and cooked it over a fire. Eating took time. A lot of time.
And our brains are still wired for that world.
Here’s the science bit:
Your hypothalamus, the part of your brain responsible for fullness, only sends those “I’m satisfied” signals after about 20 minutes. Why? Because thousands of years ago, eating a full meal that quickly simply wasn’t possible. So when you wolf down your dinner in five minutes, your brain hasn’t caught up. No wonder you’re still hungry and reaching for seconds (or thirds).
But there’s a fix for this. And it’s simple.
4 Easy Tips to Feel Full Without Overeating
1. Take your apple cider vinegar capsules before you cook
ACV can help reduce your insulin response by up to 30%, meaning fewer blood sugar crashes and more stable energy. When your blood sugar’s steady, you feel more satisfied for longer.
2. Munch on raw veg while you cook
Don’t wait for dinner to start eating. Snack on:
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A tablespoon of kimchi: packed with probiotics
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Sauerkraut: great for gut health
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Raw cauliflower: naturally sweet and rich in vitamin C
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Cherry tomatoes, carrots, beetroot: fresh, colourful, and fibre-rich
You’re already in the kitchen prepping anyway. Grazing slowly on raw veg gives your body a gentle start to the meal.
3. Sit down and enjoy your protein
Once the food is on the table, take your time. Focus on your main, whether that’s fish, lentils, beef or chicken. The slower you eat, the more time your body has to register fullness. No rush.
4. Still at the table? Sip tea and nibble fruit
While everyone else is still chatting or eating, make yourself a cup of tea. Cut up a small piece of fruit. Stay in the moment. Because meals aren’t just about protein or calories, they’re about connection. Slowing down is good for digestion and the soul.
Why This Works
If you’re the one cooking, you’re probably in the kitchen for at least two hours. By the time you sit down, you’ve already eased your hunger slowly, with stable blood sugar and some fibre already in your system. The result? You’re calm, satisfied, and less likely to overeat.
Remember:
A meal stretched over two hours with your family will leave you more nourished than a rushed ten-minute one eaten on your feet. It’s not about restriction or rules. It’s about rhythm, presence, and joy.
If you’re going to try this tonight, send this to another lovely mum who might need a little kitchen wisdom.
And don’t forget, take our apple cider vinegar capsules before your meal for weight loss and gut support.
-- Written by Hala, founder of Dietapplements
