What is the 20 20 20 rule for eating?

The 20/20/20 Rule for Mindful Eating After Bariatric Surgery

Following bariatric surgery, it is essential to adopt mindful eating practices to support long-term weight management and overall well-being. One recommended approach is the 20/20/20 rule, which involves:

1. Bite-Sized Portions (20 Pence)

• Cut food into small, manageable portions, approximately the size of a 20 pence coin.
• This helps reduce the amount of food consumed in one bite and promotes slower eating.

2. Chew Thoroughly (20 Times)

• Chew each bite thoroughly, counting to at least twenty before swallowing.
• This aids in breaking down food into smaller particles, facilitating digestion and enhancing nutrient absorption.

3. Pause Between Bites (20 Seconds)

• After each bite, take a short pause of around 20 seconds before proceeding to the next.
• This gives the body time to register fullness and supports better satiety control.

4. Dedicate 20 Minutes to Meal

• Aim to dedicate around 20 minutes to each meal.
• This allows sufficient time for the brain to receive fullness signals and promotes a more enjoyable and mindful eating experience.

Benefits of the 20/20/20 Rule

By following the 20/20/20 rule, bariatric surgery patients can benefit from:

• Improved digestion and reduced gastrointestinal distress
• Enhanced satiety and reduced cravings
• Better portion control and weight management
• Increased awareness of food choices and eating habits
• Reduced risk of weight regain

Conclusion

The 20/20/20 rule is a practical and effective approach to mindful eating after bariatric surgery. By adhering to these simple guidelines, individuals can foster healthy eating habits, promote optimal digestion, and support long-term weight loss success. Remember, mindful eating is a journey, and it takes practice and consistency to reap its full benefits.