Chewing food thoroughly is a surprisingly effective but often overlooked strategy that can significantly aid weight loss. When you chew your food thoroughly, it naturally slows down your eating speed and reduces calorie intake, which is beneficial for weight management. In the early 1900s, a self-proclaimed “economic nutritionist” named Horace Fletcher recommended, “Chew each bite to the point of liquefaction, then swallow involuntarily.” According to a study published in the American Journal of Clinical Nutrition, people with obesity chew less than lean people. Furthermore, when the research team asked everyone to chew each piece 40 times, both the lean and obese people in the study ate less.
Learn how chewing food properly can help you lose weight
Increases satiety
Chewing slowly and thoroughly gives your brain more time to register that you are eating. It takes about 20 minutes for the brain to receive the signal from the stomach that you are full. By eating slowly, you give yourself time to feel full before you eat too much. Studies have shown that people who eat quickly consume more calories in a single meal because their brains don't get enough time to signal satiety.
Improves digestion
Properly digesting food in your mouth makes it easier for the digestive system to process it, which can lead to better nutrient absorption. Improved digestion and nutrient utilization can reduce food cravings and the need to overeat.
Avoid overeating
Research has shown that people who chew their food thoroughly consume fewer calories during a meal. This is because eating slowly reduces hunger, which can help prevent overeating. When food is not chewed properly, it can put extra pressure on your digestive system, leading to bloating and indigestion. Poor digestion also leads to incomplete absorption of nutrients, which sometimes leads to hunger.
Regulates blood sugar levels
Chewing food properly can lead to a more gradual absorption of nutrients, preventing a spike in blood sugar. Stable blood sugar levels are important for maintaining energy levels and controlling cravings, especially for sweet and high-calorie foods. According to the American Diabetes Association, fluctuations in blood sugar levels can increase hunger and increase the likelihood of overeating, especially unhealthy foods.
mindful eating
Eating mindfully encourages you to focus on the experience of eating—the taste, texture, and sensations—rather than eating on autopilot or out of habit. When you chew your food thoroughly, you become more aware of what you're eating, making it easier to recognize when you're full or satisfied. This can help prevent mindless snacking and overeating, which are common obstacles to weight loss efforts.
Overall, the simple habit of chewing your food thoroughly not only enhances digestion and nutrient absorption, but also plays an important role in controlling appetite, improving satiety, and preventing overeating, all of which can contribute to successful weight loss.
Image Credit: PravaSakshi Assets
