Chewing can help you lose weight? Seriously?
it can, but only if you do it right, says Brian Udermann, a professor
at the University of Wisconsin-LaCrosse who studies health myths.
study published in the Journal of the American Dietetic Association in
2008 found that participants who ate a meal in eight minutes consumed 11
percent more calories than those who ate the same meal in 21 minutes —
645 for the fast eaters versus 579 for the slow eaters. The researchers
also found that the slower eaters drank more water during the meal and
rated the food more satisfying and pleasant.
said the 20-minute lag time between eating and the body's signal that
it's full may be one of the reasons for the calorie difference.
Here are some tips, tested by Udermann and his family, for stretching out meals:
eating on the run or in the car. Americans eat one in five meals in
their car. Set aside time to eat at the table without the television on.
Go for foods with more flavor, and concentrate on what your eating.
counting how many times you chew your food. Try for 15 or 20 chews and
purposely try slowing down the speed at which you chew.
two or three bites of food, put your fork down and take a drink of
whatever beverage you prefer. This can help you slow down a bit when you
eat and will also likely help you feel full a bit quicker.
smaller utensils and smaller plates. Some people eat until their bowl
or plate is empty. If it is smaller to start with, you will likely
consume less food, unless you go back for seconds or thirds.
while you eat. Chat with your kids. Ask how school went, how their
sporting events are going or music lessons. Tell them about your day and
discuss upcoming family activities.
Journal of the American Dietetic Association, July 2008;