Become Your Healthiest Self With Kim’s New Book Here

Let’s talk about the 15-minute rule and why it is important.

Kim Shapira
April 17, 2023
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Week 2 of The Road Map to 2023

Eat when you are hungry and stop when you are satisfied. . .

If you eat when you are hungry- and you start with half of your normal portion AND wait just fifteen minutes to see if you need more. Your body will tell you what you need. I always say to you eat when you are hungry (start with half of your normal portion and wait fifteen minutes to see if you need more).

I also want to quickly mention that there are many hormones which coordinate eating behavior in your brain by the hypothalamus, these hormones act like the headquarters for your appetite.

Ghrelin and leptin are two of the many hormones that control your appetite and fullness. They're involved in the extensive network of pathways that regulate your body weight. Leptin decreases your appetite, while ghrelin increases it. Ghrelin is made in your stomach and signals your brain when you're hungry.

Understanding the 15-minute rule is crucial because after the food is eaten, it takes about 15 minutes for the sugar to get into your blood. Then, if you do not feel better within those 15 minutes more food can be consumed.

It’s as simple as it sounds, using your body's own hunger cues will reward you with great success. Remember, both over and under nourishing can cause drops in energy that nobody wants. In my upcoming book I discuss this in greater detail. Can’t wait for you all to read it.

So, there you have it. Eat When You're Hungry, Stop When You're Satisfied and don’t forget to see if that’s what you’re really hungry for!



**Based on a scale of 1 to 10 (1 is as hungry as you can possibly be and 10 is when you are beyond stuffed), I suggest you try to start eating when you are at about 4 and wait 15 minutes when you are at about 6 to see if your hunger is really in your stomach. This can help increase and sustain your nutrient consumption throughout the day to keep your energy levels more stabilized. You can always try my Wellness Tracker and see how well it helps.

Kim Shapira

Kim Shapira

dietitian and nutrition therapist.

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