Brilio.net - Chewing food properly is believed to help the weight loss process. Dietitians even recommend chewing food 40 times before swallowing it to aid weight loss. A number of studies show that one habit that can help you lose weight is eating slowly.
Eating slowly has been proven to trigger calorie burning, around 10 calories burned for a 300 calorie meal. Experts recommend chewing food at least 40 times before swallowing it. Chewing slowly will help better absorb nutrients into the body.
A study published in the journal Obesity, shows that the process of chewing food in the mouth helps stomach acid convert food into micro particles. This process supports better absorption of nutrients and fluids. In addition, chewing movements increase blood flow to the stomach and intestines.
Dietitian Vanshika Bhardwaj from Marengo Asia Hospital in Gurugram, India, explains that chewing food 40-50 times also helps control hunger and makes a person tend to eat less.
"It is important to chew food slowly and correctly. Eating quickly can cause digestive problems and stomach disorders," said another diet expert, Shruti K Bhardwaj, as reported by brilio.net from the Times of India on Friday (2/8).
According to several studies, increasing the amount of chewing can improve digestive hormones related to hunger and fullness, thereby helping control appetite. In addition, this technique makes a person focus more on their food, thereby preventing overeating.
"Chewing will increase the production of saliva, which contains epithelial growth hormone which nourishes the stomach. When you eat too quickly, undigested food particles can trigger increased fermentation in the stomach and bacteria multiply uncontrollably," explained Shruti.
However, the number of chews does not always have to reach 40 times, but depends on the texture of the food. For dense foods, at least 30 chews are required, while for softer foods, 6-10 chews are enough.
Even so, you still have to pay attention to your eating patterns to maximize your healthy diet efforts. The following are healthy diet tips to help with the weight loss process.
Healthy diet tips by chewing food 40 times
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1. Pay attention to the texture of the food.
Paying attention to the texture of food makes you more aware and involved in the eating process. Mindful eating or eating with awareness can reduce the habit of overeating and unnecessary snacking because you are more focused and enjoy every bite. For solid foods, try to chew at least 30-40 times. For softer foods, about 6-10 chews is sufficient.
2. Focus on food.
Avoid distractions such as watching TV or using your cell phone while eating. Focus on the food and enjoy every bite. Paying attention to the taste and texture of food can make the eating experience more satisfying, thereby reducing the desire to eat snacks or additional foods after the main meal.
3. Eat slowly.
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Set aside a special time to eat and don't rush. Eating slowly will help you chew more. The body takes about 20 minutes to send satiety signals to the brain after starting to eat. Eating slowly gives your body time to feel full before you eat too much. By eating slowly, you are more aware of what and how much you eat, which helps prevent overeating.
4. Choose denser foods.
Solid foods require more chewing, which can slow down the eating process. This gives the body time to send satiety signals to the brain before you eat too much. Eat more foods that require more chewing, such as fresh fruits, vegetables, and whole grains.
By choosing denser, nutrient-rich foods, you not only increase satiety and reduce calorie intake, but also support nutritional balance, blood sugar control, and a healthy metabolism. All of these factors contribute to more effective and sustainable weight loss.
5. Exercise patience.
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It may seem difficult at first to chew 40 times, but with practice and patience, this habit will become more natural. Eating with patience gives the digestive system more time to work properly.
Good digestion supports healthy metabolism for weight control. By chewing food 40 times, you not only improve digestion and absorption of nutrients, but also support a healthy lifestyle that helps in weight control.