2023-10-09 19:00:09
When it comes to losing weight and maintaining a healthy diet, we often focus on counting calories, increasing physical activity, and choosing nutritious foods. However, there is a essential habit that we often overlook but that play a crucial role in our weight loss efforts: chew food properly. Chewing not only facilitates efficient digestion, but it can also help control food intake and promote healthy weight loss.
Digestion begins in the mouth
“The first thing you should take into account: digestion begins in the mouth”according to him National Institutes of Health, Department of Health and Human Services of the United States Government. Although the stomach plays an important role in the breakdown of food, it is essential that we collaborate with this process by chewing our food properly.
But, What exactly does it mean to chew your food properly? Basically, it is regarding grinding food into small pieces that are easy to digest. During this process, saliva plays a crucial role as it contains an enzyme called amylasewhich initiates the chemical breakdown of food. Therefore, chewing slowly allows the substances to be in contact with saliva for longer, which Improves digestion.
Does the number of chews matter?
How many times should you chew food
It has been debated whether there is a specific number of times we should chew before swallowing. Some experts suggest at least 40 chews per bite., while others believe this can vary depending on personal preference and food texture. The clinic’s expert nutritionists London Nutritionistthey affirm that more than a fixed number, We should focus on how we feel when chewing.
A technique that they also recommend It is leaving the cutlery on the table while we chew and taking it back once we have swallowed the food. This prevents the pressure of the next helping of food right in front of us and allows us to focus on chewing the food properly.
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Benefits of chewing food longer and well
Chewing food properly not only benefits digestion, but also allows us to enjoy our food more. Additionally, it triggers a faster satiety signal to the brain, which can help avoid overeating. These benefits are essential for those looking to lose weight in a healthy way.
How to chew correctly
According to Obymed, a medical center specialized in the treatment of overweight and obesity, chewing properly can help you lose weight. It is recommended:
Chew each bite 30 to 50 times before swallowing: This practice allows food to break down and mix with saliva, facilitating digestion.
Take small bites and eat slowly: This gives the body enough time to process satiety signals, helping to avoid overeating.
Proper chewing and weight loss
Habits to lose weight: chew food 40 times and leave cutlery aside
Proper chewing has become an essential component for those seeking to lose weight. By collaborating with efficient digestion and controlling food intake, This habit can make a difference in the weight loss process.
According to the non-profit entity Mayo ClinicTo achieve effective weight loss, it is necessary to follow a healthy low-calorie diet and increase physical activity. However, it also highlights the importance of chew food well to facilitate digestion and avoid heavy digestion that can slow down the metabolism.
Other habits for a healthy diet
In addition to chewing correctly, maintaining a healthy diet involves other habits and food choices. It is recommended:
Eat at least four servings of vegetables and three servings of fruit a day.
Replace refined grains with whole grains.
Include healthy fats such as olive oil and seeds in the diet.
Limit the consumption of free sugars and processed foods with saturated or trans fats.
Avoid fried foods and fast food.
Besides, it is essential to stay well hydratedwith adequate water intake according to gender.
In summary, chewing food properly is a key habit for those looking to lose weight in a healthy way.
By aiding efficient digestion and controlling food intake, this simple act can make a big difference on the path to a healthier body weight. Along with other healthy eating and lifestyle habits, proper chewing can significantly contribute to achieving and maintaining weight loss goals and staying healthy.
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