In order to change the update rate you have to change it.

You have two choices in ColourPalette example:

1st: #LINE 10

#define UPDATES_PER_SECOND 100 // higher number means more frames a second

2nd:

#LINE 58

FastLED.delay(1000 / UPDATES_PER_SECOND); // change it to:
FastLED.delay(2000); //2000ms means 0.5 frame per second or 1 frame every two seconds

In order to change the update rate you have to change it.

You have two choices in ColourPalette example:

1st:

LINE 10

#define UPDATES_PER_SECOND 100 // higher number means more frames a second

2nd:

LINE 58

FastLED.delay(1000 / UPDATES_PER_SECOND); // change it to:
FastLED.delay(2000); //2000ms means 0.5 frame per second or 1 frame every two seconds