When it comes to losing weight or maintaining it, naturally, the choice of food items is crucial. Some research also points to the importance of meal timing. However, according to a report on Eat This Not That sourced from the journal Scientific Reports, findings from a new study suggest that another significant aspect of eating habits that can aid in rapid weight loss is specifically chewing food more slowly.
#### Three Experiments
To determine the potential effects of slow chewing, researchers asked 11 healthy men of normal weight to conduct three experiments: consuming liquid food normally every 30 seconds, consuming liquid food while holding it in their mouths for 30 seconds before swallowing, and chewing food for 30 seconds before swallowing.
#### Unique Findings
All three methods led to the same level of fullness, but it turned out that slow chewing was unique because it increased what is called the diet-induced thermogenesis (DIT), which refers to the amount of heat generated in the body after eating and how it affects metabolic rate. A low level of DIT tends to promote weight gain, while a high level produces the opposite effect.
#### Cumulative Effect
Although this seems like a simple step, increasing the time spent chewing among participants led to an increase in DIT. Researchers noted that the difference with each meal or snack might be slight, but the cumulative effect each time food is consumed can be significant.
#### Eating Less
While the study has limitations based on the small sample size, it is not the first to link slow eating with weight loss or maintenance. For instance, a clinical trial published in the Journal of the Academy of Nutrition and Dietetics found that increasing the number of chews before swallowing decreases meal size partly because eating takes longer, leading to smaller portions.
#### Mental Impact
Another study in the journal Frontiers in Psychology suggests there may also be a mental component, as participants who paid particular attention to chewing their food longer showed changes in brain areas associated with feelings of reward or fullness, resulting in less impulsive eating behaviors.
#### More Enjoyment
Among the other benefits of eating slowly, according to nutritionist Vanessa Risito from New York, is that a person becomes more aware of what they are eating and simply enjoys the taste more. She adds that it is possible to feel overwhelmed when trying to eat every bite with great attention, but it is worth trying repeatedly until it becomes a consistent behavior. She explains that one should follow the strategy of chewing slowly regularly, as it is likely to help improve eating habits to achieve weight loss goals, especially if one questions while eating: "Am I eating because I am really hungry, or because I feel bored or tired?" The answer will inevitably lead to understanding the reason for the meal, which can make a big difference if it is unnecessary. Risito emphasizes that with this level of awareness about food, healthy eating habits can be acquired without feeling deprived along the way.
