Diet Myths Debunked: Can Chewing Help You Lose Weight?

by in Diets & Weight Loss, September 23, 2011
man chewing
Will chewing a whole bunch make you lose weight?

One tactic some dieters use to shed pounds is chewing. They chomp each bite as many as 50 times before swallowing. Is chewing a legitimate was to shed pounds? We’ll delve into this longtime dieting strategy.

Chew On This
A 2011 article published in The American Journal of Clinical Nutrition compared the chewing habits of obese verses lean men. Researchers found that after 40 chews, the men took about 12 percent fewer calories than after 15. Even though the obese men’s bites were smaller than the leaner men, the obese folks ate more calories overall.  Although this study does show promise, we need to remember that there were only 30 total men tested (which isn’t very many).

Another Theory
Another theory is that it takes the body about 20 to 30 minutes to register that it’s full and satisfied. Chewing food slowly allows you to eat less food, giving enough time for the brain to realize that you’re full.

Try this experience (it’s worked on my husband): when it’s time for dinner, write down how hungry you are from a scale of 1 to 10 (10 being extremely hungry). Then eat a small vegetable salad or bowl of soup (like chicken or vegetable). Wait about 20 to 30 minutes, and then write down again how hungry you are. Many of my clients are surprised to find how much less hungry they are after that small amount of food.

The Bottom Line: Chewing food doesn’t magically melt away the pounds. However, the research does point to the fact that chewing may be a helpful weight loss technique. You don’t need to count every bit you take, instead stop rushing and shoving food down your throat. Instead take the time to enjoy your food.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. See Toby’s full bio »

You Might Also Like:

More posts from .

Similar Posts

When Cravings Call, What Are They Saying?

We all get cravings, but when they come in the form of high-sugar or high-fat, calorie-dense foods, it’s your waistline that suffers the consequence...

Comments (904)

  1. Alexis says:

    Being fat is not genetic. True, your entire family may be overweight but it doesn't mean that you have to be. There are success stories all the time of people overcoming their "genetics" and possibly increasing your chances of rapid fat loss. Just watch the TV show "The Biggest Loser" (google it if you've never seen it) It is full of people who have overcome their "genetics". If u wana more click on my snap guys…
    Best Fat Burner for Women

  2. Nice and good post. Then we will collect all the require information and for solving they slowly lose their heads crossword.They are obtaining slowly crooked and twisted into aberrations of they lost their humanity once they lose their compassion.This post was okay in writing, and it additionally includes a alallotmentment of helpful facts. I relished your distinguished means of composing the mail. Thanks, you have got created it terribly straightforward on behalf of me to know.

  3. OMG! I don't believe it. Some really good advice here. For me it was exercise and a high protein diet. No sugar at all. Water is all I drink .I was never really overweight , I just wasn't fit. I spoke to someone who told me what to eat and I dropped the weight .Also get plenty of sleep. Many overweight people don't get enough sleep. thanks a lot!~ Stephani G.

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>