This may seem too good to be true, but if you’re looking for ways to eat less and shed pounds, increase the number of times you chew during meals, chew gum, and eat at a slower pace. Doing so appears to be an effective strategy to control your calorie intake for healthy weight management.
What Research Says about Chewing
Numerous studies support the hypothesis that chewing more during meals aids in calorie control and boosts satiety. A study published in 2014 in the Journal of the Academy of Nutrition and Dietetics reports that chewing more during meals significantly reduces food intake and increase the duration of each meal.
Another study published in 2011 in the journal Appetite also found that chewing more at meal time reduces food intake, increases meal duration, and boosts satiety.
How Many Chews is Enough?
The number of times you should chew your food to eat fewer calories may vary based on your usual chewing habits. The 2011 study in the journal Appetite reports that study subjects who chewed each mouthful of food 35 times ate less than people who chewed just 10 times per mouthful.
Another study published in 2011 in the American Journal of Clinical Nutrition found that study subjects ate less when they chewed 40 times per mouthful versus just 15 chews, and notes that boosting chewing activity may help combat obesity.
What about Chewing Gum?
Chewing gum may also help control your calorie intake for healthy weight management, according to a study published in 2011 in the journal Appetite. Researchers who conducted this study found that chewing gum for at least 45 minutes between meals reduced hunger, promoted fullness, and reduced snack intake after chewing the gum.
These researchers suggest that one reason chewing gum between meals appears to aid in appetite control and satiation is because of increased orosensory stimulation — with just a few calories — provided by the gum. Nevertheless, the act of chewing itself, including gum chewing, appears to be an effective healthy weight-management strategy.
That being said, make sure to choose sugar-free gum options and make sure not to overdo it as it may end up being more detrimental for your teeth and/or cause bloating – side effects that may not be worth it.
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