Eating with good chewing is a surprisingly powerful, but sometimes disregarded weight loss aid. Chewing food thoroughly naturally lowers calorie intake and slows down the rate at which you eat, both of which are advantageous for managing your weight. Horace Fletcher, a self-described “economic nutritionist,” advocated “chewing each bite to the point of liquefaction, then involuntary swallowing” in the early 1900s. An American Journal of Clinical Nutrition study found that obese individuals typically chew less than lean individuals. Moreover, the study’s lean and obese participants consumed less food when instructed to chew each bite 40 times.
Chewing slowly and thoroughly allows your brain to recognise that you are consuming food. The brain takes around twenty minutes to get signals from the stomach, indicating that you are full. Eating leisurely allows you to feel satisfied before consuming excessive amounts of food. Research has indicated that individuals who eat rapidly typically consume more calories in a single meal because their brains do not have enough time to register fullness.
Properly breaking down food in your mouth makes it easier for the digestive system to process it, which can improve nutrient absorption. Better digestion and nutrient utilisation may reduce cravings and the need to eat more.
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