Scientifically Proven Tip for Weight Loss

If you’ve done work with me before, you have already heard this tip for weight loss. Now there’s scientific evidence. Chewing enough is important to weight loss, as well as to good health and good digestion. I often tell people to chew each bite of food 32 times, one bite for each tooth. It’s part of the ancient Indian system of health called Ayurveda. And it works to increase satiety from the meal and naturally leave you fuller sooner. Then you just eat less.

Here’s an article from Scientific Reports that backs up this suggestion. In this research, there were three protocols being studied. “To determine the potential effects of slow chewing, researchers asked 11 healthy, normal-weight men to go through three trials: drinking liquid food normally every 30 seconds, drinking liquid food but keeping it in their mouths for 30 seconds before swallowing, and chewing food for 30 seconds before swallowing.”

The reported level of fullness remained the same for all three ways of eating. However, the slow chewing method increase diet-induced thermogenesis (DIT). This refers to the amount of heat generated in the body and it’s effect on metabolic rate.

The slow chewing increased DIT, helping to promote weight loss. This is good to keep in mind while eating for two reasons…

The cumulative effect of slow chewing adds up to significant weight loss over time.
If you think of this while eating, it can be a good incentive to slow down and be mindful of what you’re eating. Eat fast and you automatically promote weight gain. Plus, digestion is improved when you thoroughly chew your food. Plus, you will enjoy the flavors, smells, colors, and textures of the food with slow chewing.

Check out the article for more research on this topic.