Whenever someone tries to lose weight, they mostly focus on their diet, exercise, and daily routine. What if we tell you that one simple habit which is frequently overlooked will lead us to lose weight effectively? The answer is, how we chew our food. It turns out that taking the time to chew our food properly can play an important role in weight management.Here is how thoroughly chewing our food can help in weight loss.

Improves digestion and nutrient absorption

Chewing food thoroughly is the first step in the digestive process. When we chew our food well, we break it down into smaller particles, making it easier for our digestive enzymes to work efficiently. This not only improves digestion but also enhances nutrient absorption. Chewing food thoroughly helps in absorbing more nutrients from their meals, which can lead to better overall health and may prevent overeating due to nutrient deficiencies.

Helps control portion sizes and caloric intake

One of the significant benefits of chewing food slowly and thoroughly is that it gives our brain enough time to register feelings of fullness. This process, known as “satiety,” is important for controlling portion sizes and reducing overall caloric intake. Research published in the Journal of the Academy of Nutrition and Dietetics showed that individuals who chewed their food more times before swallowing consumed fewer calories during a meal compared to those who chewed less. This simple habit can contribute to a calorie deficit, which is essential for weight loss.

Reduces the risk of overeating

When we eat quickly without properly chewing, it’s easy to consume more food than our body actually needs. This can lead to overeating and subsequent weight gain. A study published by The American Journal of Clinical Nutrition found that people who chewed their food 40 times per bite ate nearly 12% less food than those who chewed only 15 times. Slowing down and chewing food more thoroughly can reduce the risk of overeating and make it easier to manage your weight.
Chewing our food thoroughly naturally promotes mindful eating, as it forces us to slow down and savour each bite. Chewing more and eating mindfully can better recognise our body’s hunger and fullness cues, which can lead to healthier eating habits and weight loss.
The process of chewing not only aids in digestion but also has a subtle impact on metabolism. The act of chewing triggers the production of digestive enzymes and signals to our body that it needs to ramp up energy expenditure to process the incoming food. While the metabolic boost from chewing is small, it can contribute to the overall energy balance and support weight loss efforts over time.

How many times should one chew food?

The number of times one should chew food can vary depending on the type of food and individual preferences, but a general recommendation is to chew each bite around 30 to 40 times. This range allows the food to be broken down into small enough particles, making it easier to digest and allowing your body to better absorb nutrients.

For softer foods, fewer chews may be sufficient, while harder or fibrous foods like meats and vegetables may require more thorough chewing, potentially up to 40-45 times. The key is to chew until the food is almost liquid in your mouth before swallowing, ensuring that digestion begins effectively in the mouth.