The best part is using it for your next meal
or snack.
Of course, what you eat
matters when it comes to weight loss or maintenance, and some studies suggest
that when you eat matters as well. However, according to a new study published
in Scientific Reports, another vital component of your eating habits can help:
chewing food more slowly.
Researchers put 11
healthy, normal-weight men through three trials to test the effects of slow
chewing:
- Drinking liquid food regularly every
30 seconds
- Consuming liquid food but
retaining it in their mouths for 30 seconds before swallowing
- Chewing food for 30 seconds before
eating
All three methods produced the same amount of satiation, but slow chewing stood out because it increased DIT (diet-induced thermogenesis). This is the amount of heat produced in the body after eating and how it impacts your metabolic rate. A low level of DIT promotes weight gain, whereas a high level promotes weight loss.
According to the study, raising chewing among participants increased their DIT; even though the difference between each meal or snack can be minor, the cumulative effect done every time you eat could be significant.
Even though the study has limitations due to its small sample size, it isn't the first to link slow eating to weight loss or maintenance, for example, according to a scientific experiment published in the Journal of the Academy of Nutrition and Dietetics, increasing the number of chews before swallowing reduced meal sizes in part because people ate for more extended periods, which led to eating less.
Another study published in Frontiers in Psychology suggests that there is also a mental component. Participants in that study who focused more on chewing changed their reward circuits, which led to fewer impulsive eating habits.
According to Vanessa Rissetto, R.D., co-founder of Culina Health in New York, another advantage of slow eating is becoming more mindful of what you're eating and simply appreciating the taste more. She believes it can be overwhelming to try to consume every bite with conscious attention but start small like meditation.
For example, consider being mindful of your next three bits of food. As you include the method into your eating habits more frequently, you'll be more likely to address the second important question about food, which can help you improve your eating habits and achieve your weight-loss goals.
"Are you eating because you're hungry or because you're bored, stressed, or tired?" Rissetto asks. "Are you becoming into the habit of selecting a sugary thing because it makes you feel good and you're on autopilot? It makes a big difference if you know why you're eating."
She says that developing healthier eating habits is possible without feeling deprived of that much knowledge.