When trying to lose weight, the focus is often on dietary and lifestyle changes. Imagine if a simple habit, often overlooked, could aid in weight management.
Indeed, taking time to chew your food can be a remarkable method to keep your weight in check and aid in its reduction. Let’s explore the benefits of thoroughly chewing your food and how it can assist in weight loss.
How many times should you chew your food?
Let's start with how many times you should chew your food. The number of chews can depend on the type of food and personal preference, but generally, it is recommended to chew each bite around 30 to 40 times. This breaks down the food into smaller particles, easing digestion and aiding your body's nutrient absorption.
Avoid overeating
Eating quickly without properly chewing can lead to overeating, resulting in weight gain. Research published in 'The American Journal of Clinical Nutrition' found that people who chew each bite 40 times eat approximately 12% less food compared to those who chew only 15 times. Chewing food slowly and thoroughly can reduce the risk of overeating and make weight management simpler.
Benefits of thorough chewing
Chewing food well keeps us alert as we savor each bite's flavor. Mindful eating through thorough chewing helps better understand hunger and fullness signals, fostering healthier eating habits.
Source: aajtak
Chewing aids digestion
The act of chewing not only supports digestion but positively impacts metabolism. It activates digestive enzyme production, signaling our bodies to expand energy processing food.
Improved nutrient absorption
Chewing food thoroughly is the first step of digestion. Breaking down food into smaller particles allows digestive enzymes to function more effectively. This not only enhances digestion but also increases nutrient absorption, leading to overall better health.
Helping control calorie intake
Chewing food slowly and thoroughly gives your brain enough time to sense fullness, crucial for regulating food intake and reducing calorie consumption.
Research in the Journal of the Academy of Nutrition and Dietetics shows that those who chew more per bite consume fewer calories than those who chew less. This simple habit can contribute to a caloric deficit essential for weight loss.
How long to chew?
Softer foods require less chewing, whereas items like meat, raw vegetables, or fibrous foods should be chewed more thoroughly, ideally 40-45 times. Chew until the food nearly dissolves in your mouth before swallowing.
