While we may not always be able to control our surroundings, we can control our habits. So, how can we manage our eating more mindfully? The answer is simpler than you think.
Introducing the #BubblesBeforeBites (Sparkling Water Before Meal) Method
One effective way to practise mindful eating is by adopting the Japanese principle of Hara Hachi Bu, which suggests eating until you’re 80% full. Now, what if you could have additional help that supports this goal of achieving that feeling of satisfaction? Enter the #BubblesBeforeBites method: sipping a refreshing glass of sparkling water before each meal.
It may sound simple, but the impact on your lifestyle and well-being can be profound.
How Sparkling Water Helps You Feel Fuller
Sparkling water, especially when made with a SodaStream machine, contains zero sugar and zero calories, making it an excellent choice for those managing their appetite.
The bubbles in carbonated water expand in your stomach, creating a natural feeling of fullness. Research supports this—one study published in the Journal of Nutritional Science and Vitaminology titled The effects of carbonated water upon gastric and cardiac activities and fullness in healthy young women found that participants who drank sparkling water before a meal felt significantly fuller than those who drank still water. This can be particularly helpful for those who struggle with portion control, as feeling fuller sooner can naturally lead to smaller portion sizes and fewer cravings.
Is Sparkling Water Safe to Drink Every Day?
Yes, sparkling water is perfectly safe for daily consumption. It poses no known risk to dental or bone health and can even aid digestion by helping you feel fuller before meals.
In a study conducted by Komo Pte Ltd, 81.4% of participants reported eating less after drinking sparkling water before their meals.
The secret? Drinking sparkling water before meals for two weeks consecutively.
The benefits of sparkling water do not end there; in fact, in one of the participants, there was a 1.7kg drop in weight* effortlessly just after two weeks, with another reportedly experiencing an improvement in digestion – all without restrictive diets or overly gruelling gym sessions!
How to Start Your Sparkling Water Transformation: The 14 Days Challenge
Ready to embrace the benefits of sparkling water? Here’s a simple 3-step process to start:
- Before Each Meal: Drink a glass of sparkling water. Let the bubbles expand in your stomach and signal to your brain that you’re beginning to feel satisfied.
- Savour Your Meal: Take a moment to notice how full you’re feeling. Aim to stop when you feel comfortably satisfied, not overly stuffed.
- Repeat: Continue this routine before every meal for 2 weeks. You’ll likely find yourself adjusting to smaller portions and enjoying your meals more.
Does This Sparkling Water Lifestyle Cost a Lot?
Not at all! While commercial sparkling water costs around $3 per can, with SodaStream, you can enjoy 1 litre of self-crafted sparkling water for just $0.60. Plus, CO2 refills are readily available at more than 40 retail stores and all major online platforms in Singapore.
For even more savings, you can consider a Gas Plan that suits your lifestyle and budget.
Join the Sparkling Water Revolution
Overeating and high-calorie diets contribute to health problems like diabetes, obesity, and heart disease. By choosing SodaStream’s zero-calorie, zero-sugar sparkling water, you can take control of your appetite and well-being, and reap all the benefits of drinking sparkling water with ease.
Join us in the 14-Day #BubblesBeforeBites challenge and discover how sparkling water can help you feel fuller, eat mindfully, and improve your overall health—one bubbly sip at a time!
*Disclaimer: Individual results may vary. While embarking on a sparkling water routine is generally safe, always consult with a healthcare professional before starting any new routine.
Sources:
- SHA Wellness Clinic. (n.d.). Hara hachi bu: The method practised by the longest-lived people. SHA Magazine. https://shawellness.com/shamagazine/en/hara-hachi-bu-the-method-practised-by-the-longest-lived-people/
- Cleveland Clinic. (n.d.). Don’t eat until you’re full – instead, mind your hara hachi bu point. Cleveland Clinic. https://health.clevelandclinic.org/dont-eat-until-youre-full-instead-mind-your-hara-hachi-bu-point
- Healthline. (n.d.). 14 simple ways to stop eating so much sugar. Healthline. https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar#DIY-Herbal-Tea-to-Curb-Sugar-Cravings
- WebMD. (n.d.). Sparkling water: Are there benefits? WebMD. https://www.webmd.com/diet/sparkling-water-health-benefits
- Centers for Disease Control and Prevention. (n.d.). Chronic disease facts. CDC. https://www.cdc.gov/chronic-disease/data-research/facts-stats/index.html
- National Center for Biotechnology Information. (n.d.). The effects of carbonated water upon gastric and cardiac activities and fullness in healthy young women. NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10830426/
- WebMD. (n.d.). Top 11 medical expenses. WebMD. https://www.webmd.com/healthy-aging/ss/slideshow-top-11-medical-expenses
- Wakisaka, S., Nagai, H., Mura, E., Matsumoto, T., Moritani, T., & Nagai, N. (2012). The effects of carbonated water upon gastric and cardiac activities and fullness in healthy young women. Journal of Nutritional Science and Vitaminology (Tokyo), 58(5), 333-338. https://doi.org/10.3177/jnsv.58.333
- Twinings UK. (n.d.). A guide to mindful eating. https://twinings.co.uk/blogs/news/a-guide-to-mindful-eating
- Health Digest. (n.d.). The real health benefits of sparkling water. https://www.healthdigest.com/img/gallery/the-real-health-benefits-of-sparkling-water/intro-1609338378.jpg
- iStock. (n.d.). Satisfied woman keeps hands on belly feels replete after delicious supper. https://media.istockphoto.com/id/1147782991/photo/satisfied-woman-keeps-hands-on-belly-feels-replete-after-delicious-supper-has-full-stomach.jpg
