How to chew to activate your metabolism


Correct and slow chewing is closely correlated – positively – with the digestion and assimilation of food nutrients. Not only that, it significantly influences the sense of satiety, the reactivation of the metabolism, the appreciation of the consistency and taste of the foods consumed, playing a fundamental role in combating weight gain and obesity.

According to some scientific studies that have analyzed the topic, humans chew between 7 and 35 minutes a day. A relatively short time if we consider the more than four hours of the monkeys. A study published in the journal Science Advances would highlight the connection between facial morphology and chewing, and therefore with metabolism. The size of the jaw and the shape of the teeth made chewing more effective. However, the processing of foods, which are increasingly refined and processed, but also more chopped, minced and cooked, compared to a decade ago, have significantly reduced chewing time and the effort of the facial muscles involved. Which leads to less energy expenditure thanks to chewing.

Why is weight loss related to chewing?

Chewing increases energy expenditure associated with food metabolism and intestinal motility. This generates more heat in the body, aka “diet-induced thermogenesis” or DIT. The processes of chewing and digesting food require the consumption of a certain number of calories. This mechanism is defined as “diet-induced thermogenesis” (DIT or thermic effect of food consumption) and obviously affects the total amount of calories that the body burns every day

When “diet-induced thermogenesis” requires an energy expenditure higher than the basal metabolic rate – the amount of energy used by a subject who has fasted for at least 12 hours – it is possible to counteract weight gain and prevent the accumulation of kilos. It is for this reason that overweight subjects are often advised to eat many small meals throughout the day, dividing the calorie intake, in order to keep the metabolism active.

Chewing and metabolism, in summary

  • Slow and thorough chewing helps you lose weight
  • Chewing and reactivation of the metabolism are related
  • Slow chewing improves blood circulation to the vital organs of the abdomen
  • Improves digestion and absorption of food
  • Improves the functioning of the thyroid
  • Increases the sense of satiety
  • Fat accumulation at a visceral level is reduced
  • Meal duration: no less than 30 minutes
  • Chew each bite 15 to 30 times

I study

The researchers' study aimed to determine the amount of energy needed for chewing. The sample in question was made up of 21 men and women between 18 and 45 years old who were made to wear a helmet similar to the one used by astronauts, connected to a tube with which they measured how much oxygen and how much carbon dioxide was exhaled during chewing gum free of any taste, odor or heat, for 15 minutes. Why is this gum “sterile”? Because the absence of flavors, odors and temperature does not reach the digestive process.

Results. The levels of carbon dioxide are increased. When the rubber was soft, the metabolic rate of the subjects increases by about 10 percent compared to when they were at rest; a harder tire instead recorded an increase of 15 percent.

Chewing and face shape

Chewing needs, determined by the consistency of the food, the types of foods themselves, and consumption habits, may also have shaped the morphology of faces. Food is softer, less coarse, easier to chew, which determines the evolution of more delicate faces, with fairly small jaws, teeth and chewing muscles. Flatter faces and shorter jaws they allow more effective chewing which involves less expenditure from a metabolic point of view.

How to chew

Consuming less refined and fiber-rich foods requires more effective and demanding chewing. The reduced consumption of raw foods, meat, raw vegetables, whole grains and ancient wheat, and the spread of processed foods, quick to eat and generally soft or dense, chopped, if not even spoon-fed, has led to a reduction in chewing and, moreover, to no longer appreciate textures and flavors of unprocessed food.

How to chew. Chewing slowly a process occurs by which thehistamine, that is, the neurotransmitter involved in allergic reactions binds to its own H3 receptor in the hypothalamus. In this way, appetite decreases and the lipolysis of visceral adipose tissue is also activated. Not only that, with slow chewing it improves the functioning of the thyroid, speeding up the metabolism.

How much to chew. Everything is fine meal it should last at least 30 minutes. Everything is fine bite it should be chewed 15 to 30 times.


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