The Science of Slow Eating: A Comprehensive Guide to Regulating Eating Speed for Lifelong Health

Introduction: The Modern Dilemma of Rushed Meals

Modern society enjoys unprecedented food abundance, yet paradoxically, the essence of the act of eating has been severely compromised in a culture that values speed and efficiency. The habit of eating quickly is not merely a trivial custom but has become a significant factor that increases the risk of various chronic diseases. For modern individuals, who are pressed by busy schedules and view meals as a 'task to be completed,' mealtime is no longer a period to fully enjoy food and listen to the body's signals, but a process to be finished in the shortest possible time.

This report aims to argue that consciously regulating eating speed is one of the most powerful yet overlooked health strategies for improving metabolic health, digestive function, and overall well-being. To this end, it will comprehensively analyze and present scientific evidence from a multidisciplinary perspective, including endocrinology, nutritional science, psychology, and sociology. It will delve into the effects of eating speed on our body's hormonal system and digestive processes, the socio-psychological causes of rapid eating habits, and concrete, practical methodologies to overcome them.

However, it is necessary to clarify that 'slow eating' does not unconditionally mean prolonging meals. Some studies indicate that meal times extending beyond 20-30 minutes can excessively stimulate gastric acid secretion and lead to overeating by causing the brain to miss satiety signals as attention shifts to other activities during the meal.1 Therefore, the 'slow eating' advocated in this report refers to 'Mindful Eating,' which involves focusing on the food, chewing thoroughly, and savoring the taste for an appropriate duration (about 20-30 minutes). This is the core of a healthy eating habit that restores the intrinsic value of meals and harmonizes with our body's physiological flow.

---

Section 1: The Body's Internal Clock: The Physiological and Metabolic Impact of Eating Speed

The act of eating is more than just consuming nutrients; it is a signal that triggers a complex chain of biochemical and physiological reactions in our body. Eating speed acts as a decisive variable that fundamentally changes the outcome of this process. This section scientifically analyzes the multifaceted effects of eating speed on the human body, from hormone secretion that begins the moment we chew food to blood sugar regulation and digestive system responses.

1.1. The Gut-Brain Axis: A 20-Minute Hormonal Conversation

The key mechanism that regulates our body's sense of fullness is the 'Gut-Brain Axis,' an elaborate hormonal feedback loop between the digestive system and the brain. It takes a physical time of at least 15-20 minutes for this system to function properly and exchange satiety signals.2 Therefore, finishing a meal within 10 minutes is a direct cause of overeating and obesity, as it severs this crucial biological communication system.

• Satiety Hormone - Leptin (Leptin): Secreted by fat cells, leptin plays a pivotal role in suppressing appetite by signaling to the hypothalamus in the brain that energy stores are sufficient.2 The secretion of leptin begins to increase to a meaningful level only about 15-20 minutes after starting a meal.3 If you eat too quickly, you will have already consumed more calories than necessary before leptin is sufficiently secreted to exert its effect.4
• Hunger Hormone - Ghrelin (Ghrelin): Primarily secreted when the stomach is empty, ghrelin is known as the 'hunger hormone' and strongly stimulates appetite.7 Eating slowly allows ghrelin levels to gradually decrease as the stomach fills and nutrients are absorbed, naturally regulating food intake.6 Conversely, prolonged fasting, such as skipping breakfast, can cause ghrelin levels to become abnormally high, increasing the risk of binge eating or rapid consumption at the next meal.8 Studies show a consistent physiological response where ghrelin concentration is lowest 2 hours after a meal, regardless of eating time, suggesting that the appetite-stimulating signal is effectively suppressed only after sufficient time has passed since food intake.18
• Other Key Hormones:
  • Glucagon-like peptide-1 (GLP−1): An incretin hormone secreted from the gut in response to food intake, it promotes insulin secretion, slows gastric emptying, and sends direct satiety signals to the brain.19 The habit of eating slowly extends the secretion time of
    GLP−1, thereby enhancing and prolonging the feeling of fullness.
  • Peptide YY (PYY): Like GLP−1, this is a hormone secreted from the gut that signals satiety to the brain.20 Its secretion is promoted the longer food remains in the intestines, making a slower eating speed advantageous.

Chronic rapid eating does not just lead to overeating in a single meal; it creates a vicious cycle that damages the appetite regulation system itself in the long term. Repetitive overeating due to rapid eating leads to an increase in body fat, which in turn causes chronically high leptin levels.8 A brain continuously exposed to high levels of leptin can gradually become desensitized to its signals, a state known as 'leptin resistance.'7 In this state, despite having sufficient body fat, the brain fails to properly recognize satiety signals, leading to a continuous search for food, which further exacerbates overeating and weight gain. Ultimately, the habit of eating quickly can be the starting point for breaking down the sophisticated homeostatic mechanism by which our body self-regulates its weight.

Table 1: Hormonal Responses to Eating Speed

Hormone	Primary Function	Secretion Site	Impact of Slow Eating	Main Sources
Leptin (Leptin)	Signals satiety, suppresses appetite	Fat cells	Provides sufficient time (15-20 mins) for secretion to increase, effectively signaling fullness	2
Ghrelin (Ghrelin)	Signals hunger, stimulates appetite	Stomach	Gradually suppressed as the stomach fills, aiding in natural portion control	6
GLP−1	Promotes insulin secretion, delays gastric emptying, enhances satiety	Intestines	Induces sustained secretion, strengthening satiety and stabilizing post-meal blood sugar	19
Peptide YY (PYY)	Signals satiety	Intestines	Increases time food stays in the gut, promoting secretion and enhancing fullness	20
Insulin (Insulin)	Regulates blood sugar	Pancreas	Prevents rapid blood sugar spikes, reducing the burden on the pancreas and lowering the risk of insulin resistance	21

1.2. The Crucial Role of Mastication

Mastication (chewing), the first step in the digestive process, is more than just a mechanical act of breaking down food; it performs a powerful metabolic and neural regulatory function in itself.

• Initiation of Mechanical and Chemical Digestion: The act of chewing food thoroughly maximizes the surface area of the food on which digestive enzymes can act.2 During this process, a large amount of saliva is secreted, and the digestive enzyme amylase in the saliva begins to break down carbohydrates right in the mouth.2 Experts recommend chewing each bite at least 30-32 times, which is the most fundamental step in reducing the burden on the digestive organs.2
• Direct Satiety Signal Transmission: The act of chewing itself sends a direct satiety signal to the brain. Repetitive mastication activates the brain's 'histamine nervous system,' stimulating the satiety center.26 Surprisingly, the activation of this nervous system also excites the sympathetic nerves, which has the effect of promoting body fat breakdown.26 In other words, simply by chewing more, one can achieve the dual effects of appetite suppression and fat decomposition simultaneously.
• Neurological and Cognitive Benefits: The benefits of mastication extend beyond the digestive system to brain function. The act of moving the jaw joint increases blood flow to the brain, facilitating oxygen supply, which can lead to improvements in memory, concentration, and cognitive function.12 In fact, research has shown a link between a decline in masticatory function in the elderly and an increased risk of dementia.25 Furthermore, the hormone Parotin, secreted from the parotid glands during chewing, is known to have anti-aging and blood vessel health improvement effects.22

These facts clearly show that mastication is an active metabolic regulatory act, not just a mechanical process. The act of chewing changes the chemical state of the brain and has a direct impact on the metabolic rate. In one study, when given the same calorie meal, the group that chewed and consumed the food had a 'Diet-Induced Thermogenesis (DIT)' that was more than twice as high as the group that consumed it in liquid form.26 DIT is the amount of energy consumed in the process of digestion, absorption, and metabolism after food intake, and the higher this value, the more calories are burned even when eating the same amount.16 Therefore, the habit of eating quickly and chewing less is equivalent to not only missing satiety signals but also actively lowering the metabolic rate of that meal and blocking direct fat-burning signals.

1.3. Blood Sugar, Insulin, and Long-Term Metabolic Health

Eating speed has a profound impact on blood sugar regulation and the insulin system, determining long-term metabolic health.

• Mitigation of Blood Sugar Spikes: When food is consumed slowly, the rate at which glucose is absorbed into the bloodstream becomes gradual. In contrast, rapidly consuming foods, especially those high in refined carbohydrates, causes a 'blood sugar spike,' where blood sugar levels rise sharply.30 The same principle explains why blood sugar rises more gently when food is chewed thoroughly rather than blended and drunk.23
• Reduced Pancreatic Burden: A sharp blood sugar spike forces the pancreas to secrete a large amount of insulin to return blood sugar to a normal range.21 When this excessive demand is chronically repeated, cells can gradually become desensitized to insulin signals, leading to 'insulin resistance.' Insulin resistance is a key cause of metabolic syndrome and type 2 diabetes.21
• Disease Prevention: Numerous clinical studies have demonstrated a strong link between rapid eating speed and the risk of developing diabetes. A five-year follow-up study in Japan found that the incidence of diabetes in the fast-eating group was 11.6%, while it was only 2.3% in the slow-eating group.30 Another study reported that fast eaters had a 2.1 times higher risk of developing diabetes than slow eaters.30
• Enhanced Diet-Induced Thermogenesis (DIT): As mentioned earlier, the habit of chewing slowly and for a longer time increases DIT, promoting post-meal energy expenditure.16 This is an important mechanism that positively affects weight management and energy balance.

1.4. Preventing a Chain Reaction of Digestive and Cardiovascular Diseases

Rapid eating habits place a direct burden on the digestive system, causing various diseases, which ultimately have a negative impact on cardiovascular health.

• Gastroesophageal Reflux Disease (GERD): The habit of eating quickly is one of the main risk factors for GERD.2 When a large amount of inadequately chewed food enters the stomach in a short period, the internal pressure of the stomach rises sharply, creating an environment where stomach acid is likely to reflux into the esophagus.3 One study reported that the incidence of acid reflux increased by more than 50% when a 690-calorie meal was consumed in under 5 minutes.4
• Functional Dyspepsia and Gastritis: Rapid eating can cause functional dyspepsia by forcing the digestive organs to digest food before they are fully prepared.2 Also, food that is not broken down into small pieces stays in the stomach longer, which results in the stomach lining being exposed to stomach acid for an extended period, increasing the risk of gastritis.4 In fact, a study found that people who eat in less than 10 minutes have up to a 1.9 times higher risk of developing gastritis than those who take 15 minutes or more.4
• Cardiovascular Health: The link between rapid eating speed, overeating, and obesity has been clearly established through numerous studies.2 Central obesity, where abdominal fat accumulates, is a key risk factor for cardiovascular diseases such as hypertension, hypercholesterolemia, and heart disease.2 Therefore, slowing down eating speed to maintain a healthy weight is an important lifestyle habit that indirectly protects the cardiovascular system.2

---

Section 2: The Psychology of Rushed Eating: Why Do We Eat So Fast?

Having understood the physiological harms of rapid eating, the next question is, 'Why have we come to eat so quickly?' This behavior is not merely a matter of individual choice but a complex result of the socio-cultural environment we belong to and our internal psychological state.

2.1. The 'Palli-Palli' Culture and a Performance-Oriented Society

One of the characteristics of modern Korean society is a speed-centric culture represented by 'palli-palli' (hurry-hurry). This is deeply rooted in the historical experience of achieving compressed industrialization and economic growth in a short period from the ruins of the Korean War.32 This value of speed and efficiency has permeated society as a whole and has had a profound impact on eating culture.

• From Nutrition Supply to Fueling Up: In a 'performance-oriented society' that demands constant self-improvement and achievement, meals are easily relegated from a time of enjoyment or rest to a 'fueling' process to replenish energy for the next task.37 Students rush their meals to secure break time, and office workers hurry to handle other errands during their short lunch breaks.41
• The Spread of Fast Food Culture: The societal demand for speed has changed the form of the food service industry. The consumption of fast food and convenience foods, which allow for quick and easy meals, has surged, which in turn has further entrenched the habit of rapid eating.44

This social atmosphere has led to the normalization of physiologically harmful behaviors. The 'palli-palli' culture, by making speed and efficiency a virtue, has transformed the act of eating from a moment of rest and rejuvenation into a task to be handled efficiently. As a result, the negative physiological consequences discussed in Section 1, such as hormonal imbalances, metabolic stress, and digestive diseases, have become widespread throughout society. Therefore, efforts to improve eating habits must go beyond blaming individual willpower and challenge the cultural notion that speed is a virtue. A shift in social discourse is needed to reframe slow eating not as 'laziness' but as a 'strategic investment' for long-term health and productivity. This also connects to the significance of the 'Slow Food' movement, which emerged as a reaction to fast food culture, in Korean society.46

2.2. Stress, Emotions, and Distracted Attention

The modern dining table is filled with psychological pressures and numerous distractions. These internal and external factors are the main culprits that unconsciously increase eating speed.

• Stress and Emotional Eating: Stress is one of the most powerful psychological factors that trigger rapid eating. A brain exhausted from excessive work and mental pressure seeks immediate rewards and pleasure, and high-calorie, delicious food acts as an easy solution.37 This 'Emotional Eating' is an act to satisfy psychological hunger rather than physical hunger, so there is a tendency to consume food quickly and unconsciously, regardless of the level of hunger.50
• The Impact of Distraction: Smartphones and TVs are the most common distractions at the modern dining table. When immersed in media content during a meal, the brain's attention is divided, preventing it from fully processing sensory information such as the taste, aroma, and texture of the food.2 A bigger problem is that the ability to recognize internal bodily signals, such as satiety, is significantly reduced. Because the brain does not properly recognize the act of eating, there is a greater likelihood of feeling less satisfied after the meal, feeling hungry again soon, or seeking additional snacks.53
• Learned Behavior: For many people, fast eating is a habit learned in childhood or in specific environments. Group living environments like schools with limited lunch times or the military can make fast eating a survival strategy.41 Such ingrained habits remain as an unconscious default even in adulthood and are difficult to change without conscious effort.

---

Section 3: The Art of Eating: Scientific Strategies to Slow Down

Changing the habit of eating fast requires more than just a resolution to 'eat slowly.' A multifaceted and systematic strategy that encompasses behavior, diet, and psychological approaches is necessary. This section presents specific and practical methods based on scientific evidence.

3.1. Redesigning the Eating Environment and Behavior

Eating speed is greatly influenced by the surrounding environment and minor behaviors. Consciously controlling the environment and making changes in behavior can make a big difference.

• Eliminate Distractions: The first thing to do is to create an environment where you can focus solely on eating. Turn off the TV and place your smartphone out of reach.2 Making mealtime a time to converse solely with your food and your body is the beginning of all change.
• Behavioral Speed Control Techniques:
  • Put Down Your Utensils: The habit of consciously putting down your spoon or fork on the table after each bite is very effective. This simple action creates a natural pause in the middle of the meal, slowing down the overall pace.16
  • Set a Chewing Count: Aim to chew each bite at least 20-30 times and consciously count the number of chews.11 This helps in the physical breakdown of food and contributes to sending sufficient satiety signals to the brain.
  • Use Smaller Utensils: Using a smaller plate helps in controlling the total intake by giving a visual sense of fullness. Also, using a small spoon or unfamiliar chopsticks can physically reduce the amount eaten at one time, thereby slowing down the eating speed.27
  • Scheduled Breaks: You can also take intentional breaks during the meal using a timer. For example, you can set a rule to have a 30-second interval between one bite and the next.63
• Utilize Social and Environmental Cues: Eating with others and engaging in conversation naturally slows down the pace compared to eating alone.27 Taking time to appreciate the food with your eyes, smell the aroma, and think about the texture before eating also helps to enhance the quality of the dining experience and control the speed.11

3.2. Nutritional Strategy for Satiety: The 'Reverse Eating Method'

'How' you eat is just as important as what you eat. Simply changing the order in which you consume nutrients can effectively control digestion speed, satiety, and blood sugar response.

• Scientific Principle: The core principle of the 'Reverse Eating Method' is to slow down the rate of gastric emptying.64 By consuming dietary fiber, protein, and fats, which are digested slowly, before fast-digesting carbohydrates, the time food stays in the stomach is increased, and the glycemic index of the subsequently consumed carbohydrates is lowered.64
• Recommended Order of Consumption:
  1. Dietary Fiber (Vegetables): Start the meal with non-starchy vegetables rich in dietary fiber, such as salads, seasoned greens, or leafy wraps.4 Dietary fiber occupies volume in the stomach, providing a physical sense of fullness, and its slow digestion rate helps maintain satiety for a longer period.
  2. Protein and Healthy Fats: Next, consume side dishes containing protein and healthy fats, such as meat, fish, tofu, and eggs.50 Protein and fats strongly promote the secretion of satiety hormones like
     PYY and GLP−1 and further delay the rate of gastric emptying.
  3. Carbohydrates: Finally, consume carbohydrates like rice, bread, and noodles.30 By this time, satiety signals have already begun to work, and the dietary fiber and protein that have settled in the stomach first act as a buffer, minimizing the blood sugar spike caused by carbohydrate intake.

3.3. Mindful Eating: Restoring the Mind-Body Connection

The most fundamental and sustainable change begins with changing the perception of the act of eating. 'Mindful Eating' is a powerful tool that directly addresses the psychological causes of rapid eating.

• Core Concept: Mindful eating is the practice of paying full attention to the act of eating and the experience of the moment (the taste, aroma, bodily sensations, thoughts, and emotions) without judgment or criticism.67 It is based on clinically proven approaches such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Eating Awareness Training (MB-EAT).67
• How to Practice Mindful Eating:
  1. Recognize Hunger: Before starting a meal, pause for a moment and observe your hunger. Try to distinguish whether it is 'physical hunger' felt from an empty stomach or 'emotional hunger' felt due to stress or boredom.52
  2. Engage All Senses: Fully observe the food with your eyes (color, shape, texture), and smell its aroma with your nose. When you put the food in your mouth, focus on fully experiencing the changes in taste and texture.2
  3. Listen to Your Body's Signals: Instead of eating until you feel stuffed, pay attention to the subtle signal from your body that you are 'moderately satisfied' and practice putting down your utensils.11
  4. Maintain a Non-Judgmental Attitude: If you overeat or eat something different from what you intended, do not blame yourself. Simply acknowledge the fact and practice mindfulness again at your next meal.51
• Effects and Scientific Evidence: Numerous studies have shown that mindful eating significantly reduces binge eating, emotional eating, stress, depression, and Body Mass Index (BMI).70 This practice breaks the automatic link between negative emotions like stress and the act of eating, creating a space of 'awareness' in between that allows for healthier choices.51
• Utilizing a Food Diary: A food diary is an effective tool for practicing mindfulness. By recording what, when, where, and why you ate, as well as your emotional state before and after eating, you can discover the hidden patterns and emotional triggers that drive your eating habits.52

In conclusion, mindful eating is more than just a technique to slow down eating speed; it is a process of re-establishing a healthy relationship with food and your own body. It is the strategy that can lead to the most sustainable and holistic change by addressing the fundamental psychological causes of rapid eating. While behavioral modification or dietary control focuses on changing 'what' you do, mindfulness encourages reflection on 'why' you act that way, thereby driving change from within.

Table 2: Comparative Framework of Methodologies for Slower Eating

Category	Method	Core Principle	Target Audience
Behavioral Modification	Putting down utensils, conscious chewing, removing distractions	Creates physical pauses, increases oral processing time and sensory feedback, enhances cognitive focus on eating	Habitual fast eaters, those who swallow food with little chewing, people who multitask during meals
Dietary Strategy	Reverse Eating Method, prioritizing high-fiber/high-protein foods	Delays gastric emptying, buffers glycemic load, promotes satiety hormone secretion and naturally increases chewing time	Individuals interested in blood sugar control, those who do not feel full after meals
Mindfulness-Based Intervention	Mindful eating training, keeping a food and mood journal	Restores gut-brain connectivity, recognizes and copes with emotional triggers, redefines relationship with food	Emotional eaters or stress-induced binge eaters, those seeking fundamental and sustainable changes in eating habits

---

Section 4: Conclusion: Reclaiming Your Meals, Reclaiming Your Health

This report has demonstrated through multifaceted scientific evidence that eating speed is not just a simple habit but a key variable that profoundly affects almost every aspect of our health, from hormonal balance, metabolic function, and digestive health to the long-term risk of disease. Rapid eating disrupts our body's sophisticated satiety regulation system, increases the risk of blood sugar spikes and insulin resistance, and is a direct cause of digestive disorders such as gastroesophageal reflux disease.

This harmful habit is not so much a problem of individual willpower but a complex result of the structural pressures of a modern society that values speed and efficiency, chronic stress, and the distraction caused by digital devices. Therefore, improving the habit of eating fast is an act of reclaiming one's health and well-being against the impatience forced upon us by modern society, going beyond simply slowing down.

Slowing down your eating speed is by no means a luxury but the most effective act of self-care you can practice in your busy daily life. A small change in behavior like putting down your utensils, adjusting the order of your meal to eat vegetables first, and the practice of mindfulness to fully focus on the taste and aroma of your food can bring about surprising changes to your health. These strategies go beyond short-term weight loss to re-establish a healthy relationship with food and lay the foundation for lifelong sustainable health.

Ultimately, controlling the speed of your meals is a process of harmonizing with your body's internal clock, fully enjoying the energy and pleasure contained in food, and reclaiming control over your health. It is hoped that the scientific evidence and practical methods presented in this report will contribute to readers rediscovering the true meaning of meals and leading healthier, more satisfying lives. The conscious 20 minutes spent at the dining table will be the most certain and valuable investment for your future health.

참고 자료

1. "밥을 천천히 먹어야 건강하다는 말" 알고보면 틀린 말 입니다 | 유기농 레시피 일기장 - Daum, 7월 25, 2025에 액세스, https://v.daum.net/v/YxKYxI1mRY
2. 천천히 먹기의 장점(천천히 먹으면 좋은 이유) - 항암온열치료포럼, 7월 25, 2025에 액세스, https://hyperthermia.tistory.com/1426
3. 빨리 먹으면 비만 천천히 먹으면 날씬 - 브런치스토리, 7월 25, 2025에 액세스, https://brunch.co.kr/@@bTY8/1186
4. 밥 빨리 먹으면 '이 질환' 조심해야 - 하이닥, 7월 25, 2025에 액세스, https://news.hidoc.co.kr/news/articleView.html?idxno=31574
5. 천천히 먹는 것이 다이어트에 도움이 되는 이유 > 공지 및 컬럼 - 연세라인의원, 7월 25, 2025에 액세스, http://yslineclinic.com/notice/15
6. 나는 왜 자꾸 배고플까요? 식욕조절호르몬 - 건강한 체중 - 삼성서울병원, 7월 25, 2025에 액세스, http://www.samsunghospital.com/home/healthInfo/content/contenView.do?CONT_SRC_ID=33828&CONT_SRC=HOMEPAGE&CONT_ID=6521&CONT_CLS_CD=001021005001
7. 식욕 조절, 호르몬 알면 보인다 - 가지랩 Gazi Lab, 7월 25, 2025에 액세스, https://notion.gazilab.co/gletter02
8. [동향]렙틴이 가진 두 가지 얼굴 - 사이언스온, 7월 25, 2025에 액세스, https://scienceon.kisti.re.kr/srch/selectPORSrchTrend.do?cn=SCTM00139168
9. 식욕 조절하는 호르몬, 렙틴과 그렐린이란? - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2015111202218
10. IH 진료실 ③ 빠르게 먹는 식습관, 더 빠르게 망가지는 우리 몸 - 일산병원이 전하는 건강 레터 사보 <問安> vol.15 2019 Summer 여름호, 7월 25, 2025에 액세스, https://www.nhimc.or.kr/ilsan_news/Hello_2019_Summer/html/sub01_04.html
11. 식사를 천천히 하면 음심 섭취량을 줄여주어 체중 감량에 도움을 줄 수 있습니다, 7월 25, 2025에 액세스, https://askthescientists.com/ko/slower-eating/
12. 꼭꼭 씹어 먹기만 해도 치매 예방… 놀라운 효과 더 있다 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2021101401818
13. 비만·당뇨 부르는 후다닥 식사… 10명 중 9명 “15분내 끝” - 미주 한국일보, 7월 25, 2025에 액세스, http://www.koreatimes.com/article/1263124
14. 한국인 90%, 15분 내 허겁지겁 식사… 비만·당뇨병 위험 - 한국일보, 7월 25, 2025에 액세스, https://www.hankookilbo.com/News/Read/A2022081922390003353
15. 그렐린(Ghrelin) - KoreaMed Synapse, 7월 25, 2025에 액세스, https://synapse.koreamed.org/upload/synapsedata/pdfdata/2008enm/enm-25-258.pdf
16. "음식 먹을 때 '이 습관'만 지켜도"… 살 빠지는 데 '엄청난 효과'!? - 헬스 ..., 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2025040402312
17. 다이어트, 렙틴과 그렐린을 이용하자 - 정책브리핑, 7월 25, 2025에 액세스, https://www.korea.kr/news/interviewView.do?newsId=148700718
18. 아침 식사시간이 다른 사람들에서 혈장 그렐린의 변화, 7월 25, 2025에 액세스, https://www.jomes.org/journal/download_pdf.php?spage=108&volume=11&number=2
19. '먹는 속도'가 다이어트에 영향 줄까? 의학 논문 34개 분석 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2023062602025
20. 빨리 먹으면 내 몸이 망가진다 (KBS 20220223 방송) - YouTube, 7월 25, 2025에 액세스, https://www.youtube.com/watch?v=FFxUszRC-oc
21. '천천히 씹기' 당뇨 잡고 맛도 잡는다…혈당관리식 5주차 '메뉴' [하루 한 끼, 혈당관리식], 7월 25, 2025에 액세스, https://www.joongang.co.kr/article/25162134
22. 저작기능 좋으면 혈당 뚝↓… '이 질환'도 예방 돼 - 하이닥, 7월 25, 2025에 액세스, https://news.hidoc.co.kr/news/articleView.html?idxno=29996
23. 밥을 꼭꼭 씹어 먹는 것이 진짜 좋나요? | 건강Q&A - 하이닥, 7월 25, 2025에 액세스, https://mobile.hidoc.co.kr/healthqna/view/C0000954675
24. 음식 꼭꼭 씹어 먹으면, '이런 효과'도 누린다 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2023092101186
25. 소화 잘 되게 꼭꼭 씹어라? 뇌에도 '이런 효과' 낸다 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2023011901791
26. '잘 씹는게' 중요한 다섯가지 이유 - 아시아경제, 7월 25, 2025에 액세스, https://www.asiae.co.kr/article/2009080407242169210&mobile=Y
27. 빨리 먹을수록 얼마나 더 먹나, 실험해보니… - 의학정보 > 강좌, 7월 25, 2025에 액세스, http://www.gysarang.com/Module/News/Lecture.asp?MODE=V&SRNO=4000
28. 저작기능 좋으면 혈당 뚝↓… '이 질환'도 예방 돼 - 로하스가정의학과, 7월 25, 2025에 액세스, http://www.lohascare.org/Module/News/News.asp?MODE=V&SRNO=30870
29. 껌만 씹어도 머리가 좋아진다 - 알라딘, 7월 25, 2025에 액세스, https://www.aladin.co.kr/shop/wproduct.aspx?ItemId=50453068
30. [밀당365] 밥 허겁지겁 드세요? 그러다 당뇨병 생깁니다 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2024020202826
31. Dietary and Lifestyle Factors Related to Gastroesophageal Reflux Disease: A Systematic Review - PMC - PubMed Central, 7월 25, 2025에 액세스, https://pmc.ncbi.nlm.nih.gov/articles/PMC8055252/
32. "빨리빨리" 한국 문화 상세보기|문화공공외교 | 주벨라루스 대한민국 대사관 - mofa.go.kr, 7월 25, 2025에 액세스, https://overseas.mofa.go.kr/by-ko/brd/m_20435/view.do?seq=158
33. [tbsTV] (아침반찬) 한국의 '빨리빨리' 문화 - YouTube, 7월 25, 2025에 액세스, https://www.youtube.com/watch?v=vaBtcHe56ak
34. [한국에살며] 한국의 “빨리 빨리” 문화를 경험하며 - 세계일보, 7월 25, 2025에 액세스, https://www.segye.com/newsView/20201104521518
35. [언어학자가 본 한국 사회와 문화] 빨리빨리 문화 속 은근과 끈기 ..., 7월 25, 2025에 액세스, https://www.opinionnews.co.kr/news/articleView.html?idxno=48968
36. [발언대] '빨리빨리' 문화 - 한국일보 - 뉴욕, 7월 25, 2025에 액세스, http://ny.koreatimes.com/article/20250228/1553982
37. 쉴 줄 모르는 사회가 음식중독의 원인, 7월 25, 2025에 액세스, https://healtho.co.kr/news/view.php?idx=83544&mcode=m75eycq
38. 피로사회 한병철 지음 | 지나친 성과주의는 이제 그만, 7월 25, 2025에 액세스, http://www.mkhealth.co.kr/news/articleView.html?idxno=5888
39. [칼럼] '피로사회'에서 살아남기 - 이모작뉴스, 7월 25, 2025에 액세스, http://www.emozak.co.kr/news/articleView.html?idxno=985
40. 피로사회 - 브런치, 7월 25, 2025에 액세스, https://brunch.co.kr/@grhill/67
41. 빨리빨리 한국이지만, 식사는 천천히! - 행복한 교육, 7월 25, 2025에 액세스, https://happyedu.moe.go.kr/happy/bbs/selectBoardArticleInfo.do?bbsId=BBSMSTR_000000000231&nttId=12736
42. 입시경쟁, 청소년의 몸과 마음이 병들고 있다 - 한겨레, 7월 25, 2025에 액세스, https://www.hani.co.kr/arti/society/schooling/203228.html
43. 밥 먹는 시간마저 아까워... 고교생 10명 중 4명 식사 '과속' - 오마이뉴스, 7월 25, 2025에 액세스, https://www.ohmynews.com/NWS_Web/View/at_pg.aspx?CNTN_CD=A0002743456
44. 생활양식 변화에 따른 한국 식생활문화의 변천 - Korea Science, 7월 25, 2025에 액세스, https://koreascience.kr/article/CFKO200102612746262.pdf
45. 대표적인 식생활 변화 사회변화에 따른 식생활의 변화 - 램프쿡, 7월 25, 2025에 액세스, http://www.lampcook.com/food_story/healthfood_story_view.php?idx_no=10-1
46. Slow food movement. Case-study report - Search the TRANSIT resource hub - Transformative Social Innovation Theory, 7월 25, 2025에 액세스, http://www.transitsocialinnovation.eu/resource-hub/slow-food-movement-case-study-report
47. slow food - Global Exchange, 7월 25, 2025에 액세스, https://globalexchange.org/tag/slow-food/
48. 스트레스 받은 뇌로 인한 식욕막는 법! | 평생학교 | EBS 건강 - YouTube, 7월 25, 2025에 액세스, https://m.youtube.com/watch?v=eXYdyOyYEwI
49. 식사 습관, 내 감정 패턴이 보여요, 7월 25, 2025에 액세스, http://www.psychiatricnews.net/news/articleView.html?idxno=11467
50. 음식으로 스트레스 풀려면, 떡볶이 말고 '이것' 먹는 게 더 도움 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2024110602508
51. '마음챙김'과 '감정 식사' 와의 관계 - 브런치, 7월 25, 2025에 액세스, https://brunch.co.kr/@@1EbB/153
52. 마음 챙김으로 먹고 싶다면? 식사일기를 써라 - 브런치, 7월 25, 2025에 액세스, https://brunch.co.kr/@houseinmind/37
53. 식사 중 'TV 보기' vs '스마트폰 사용', 어떤 게 더 안 좋을까? - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2024072601792
54. 스마트폰 보면서 밥 먹었더니…“이렇게 많이 먹었어?” - 서울신문, 7월 25, 2025에 액세스, https://www.seoul.co.kr/news/life/health-news/2025/01/10/20250110500089
55. [5분 건강 톡톡] 식사 때·잠들기 전 “스마트폰 멀리” - YouTube, 7월 25, 2025에 액세스, https://www.youtube.com/watch?v=mtPudIKmfV0
56. 식사 중 스마트폰 시청… 아이들에게 '최악'인 이유 - 헬스조선, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2022112201602
57. [카드뉴스] 식사 속도와 체중의 상관관계, 7월 25, 2025에 액세스, https://www.healthinnews.co.kr/news/articleView.html?idxno=24699
58. 식사 페이스를 조절하는 방법. 나이키 코리아 - Nike, 7월 25, 2025에 액세스, https://www.nike.com/kr/a/how-to-eat-slowly
59. 폭식 스스로 해결하기 Tip | 이화여자대학교 학생상담센터, 7월 25, 2025에 액세스, https://cmsfox.ewha.ac.kr/escc/online-resources/psychological-coping-tip10.do
60. 식사 때 '천천히 먹기' 노하우 4가지 - 정책뉴스, 7월 25, 2025에 액세스, https://www.korea.kr/news/healthView.do?newsId=148723116
61. 숟가락 크기의 감소가 여대생의 식사속도, 음식섭취량과 포만도에 미치는 - KoreaMed Synapse, 7월 25, 2025에 액세스, https://synapse.koreamed.org/upload/synapsedata/pdfdata/0106kjcn/kjcn-20-375.pdf
62. 공식몰 - 드시모네몰, 7월 25, 2025에 액세스, https://www.ttobakcare.com/magazineView/73455/
63. 제가 식사 속도를 늦추는 새로운 팁 : r/loseit - Reddit, 7월 25, 2025에 액세스, https://www.reddit.com/r/loseit/comments/om8xtt/my_new_hack_to_help_me_slow_down_while_eating/?tl=ko
64. 같은 음식이어도 혈당이 적게 올라가게 해주는 거꾸로 식사법 매거진 - 카카오헬스케어, 7월 25, 2025에 액세스, https://pastahealth.com/article/%EB%A7%A4%EA%B1%B0%EC%A7%84/8/223/
65. m.health.chosun.com, 7월 25, 2025에 액세스, https://m.health.chosun.com/svc/news_view.html?contid=2023121402089#:~:text=%EC%8B%9D%EC%82%AC%20%EC%86%8D%EB%8F%84%EB%A5%BC%20%EB%8A%A6%EC%B6%94%EA%B3%A0%20%EC%8B%B6%EB%8B%A4%EB%A9%B4,%EC%9D%84%20%EB%B9%A8%EB%A6%AC%20%EB%8A%90%EB%82%84%20%EC%88%98%20%EC%9E%88%EB%8B%A4.
66. 몸에 밴 과식…쉽게 제어하는 법 3가지, 7월 25, 2025에 액세스, https://www.sisajournal.com/news/articleView.html?idxno=251450
67. 마음챙김 기반 치료의 효과: 메타분석 연구, 7월 25, 2025에 액세스, https://accesson.kr/kjcp/assets/pdf/16950/journal-34-4-991.pdf
68. 마음챙김이 바로 건강한 인생 - Ask The Scientists, 7월 25, 2025에 액세스, https://askthescientists.com/ko/mindfulness/
69. 마음챙김 식사 Mindful Eating - 브런치, 7월 25, 2025에 액세스, https://brunch.co.kr/@62c9b87afb494b0/1459
70. 여성의 폭식행동 경향성에 대한 비대면 마음챙김 기반 섭식 프로그램의 효과 - 교보문고 스콜라, 7월 25, 2025에 액세스, https://scholar.kyobobook.co.kr/article/detail/4050067709413
71. 마음 챙김 식사의 주요 효능, 저를 도왔고, 여러분도 도울 거예요 : r/nutrition - Reddit, 7월 25, 2025에 액세스, https://www.reddit.com/r/nutrition/comments/28uvys/top_benefits_of_mindful_eating_helped_me_will/?tl=ko
72. 이제는 다이어트도 '마음챙김' 시대 - 불광미디어, 7월 25, 2025에 액세스, http://www.bulkwang.co.kr/news/articleView.html?idxno=32209
73. 마음챙김 식사와 음식과의 관계 - Second Harvest, 7월 25, 2025에 액세스, https://www.shfb.org/ko/impact/blog/what-is-mindful-eating/
74. 마음챙김 훈련의 체중 조절 효과에 대한 구조화된 문헌고찰 - KoreaMed Synapse, 7월 25, 2025에 액세스, https://synapse.koreamed.org/upload/synapsedata/pdfdata/2181kjhp/kjhp-19-186.pdf