If you feel full, you should stop. If you continue to eat a lot, chewing slowly will not have the effect of losing weight, but will only make your eating time longer.
I looked up some related materials, among which, there was an experiment by a research group led by Professor Lin Zhixiang of tokyo institute of technology: they invited 10 men with an average age of 25 to keep quiet for a period of time before eating a block of food with a calorie of 300 kilocalories, and compared the calorie consumption when eating as soon as possible and chewing slowly as much as possible.
As a result, the group that ate as soon as possible spent an average of 1 minute chewing for 43 seconds 137 times; The group that chewed slowly chewed 702 times in 8 minutes on average, 17 seconds. The research team measured the oxygen intake of these people at rest, during eating and 90 minutes after eating, and calculated the body heat production induced by diet.
The data shows that eating as soon as possible, within 90 minutes after eating, consumes 7 calories per kilogram of body weight. However, if the lump of food disappears after chewing, the value is 180 calories, and there is a significant difference between the two groups. This shows that the more times you chew, the more calories you consume.
The reason may be that after food enters the human body, the blood sugar in the body will gradually increase. When blood sugar rises to a certain extent, the appetite center of the brain will send a signal to stop eating, so as to avoid overeating and achieve the purpose of losing weight.
That is to say: when eating too fast, the brain has not had time to react, and the meal has been eaten a lot. When the brain finally sends a signal to stop eating, it has eaten too much food and consumed too many calories, which eventually leads to obesity.
Therefore, gorging will only make your stomach bigger. If you have a big belly, you will eat more. If you eat too much, your weight will definitely soar!
When you think of your friends, it really is. Those who wolf down their meals don't chew at all, and most of them are huge and obese. When I was in college, a friend was very fat. She ate a casserole, a mixed fried rice and a bottle of soda. Imagine that such a large amount is usually the appetite of two people. Surprisingly, when I only ate five jiaozi, she ate them all.
So in general, in order to better control food intake, chewing slowly is indeed a simple and easy way to insist. But losing weight is fat metabolism. Only when both calorie intake and fat metabolism meet the conditions of losing weight can we achieve the goal of losing weight. When you simply satisfy one, you don't necessarily lose weight.
Then the question comes, how to slow down the speed of eating and eat slowly? You can try the following methods, which are very effective:
Drink water before meals
Before dinner is the hungriest time. At this time, if you eat it right away, you can't help wolfing it down. If you drink some water to pad your stomach before meals, not only will you not. Feel full, but also slow down the speed of eating.
Have dinner with friends
Have a partner to enjoy the food together, and deliberately cooperate with each other to slow down, talk and chew more while eating, so that the speed of eating will be longer.
Chew enough times.
Horace Fletcher, the famous American father of health care, emphasized that chewing 32 times is enough to make saliva and food merge. It is suggested that 15 or 16 is enough. Anyway, no matter how many times you count it, the simplest principle is to ensure that the food in your mouth is not too big, just chew it all.
Put down chopsticks when chewing.
In the middle of eating every bite of food, putting down chopsticks and feeling the taste of food in your mouth can also slow down the eating speed and reduce the calories you unconsciously consume.
In fact, chewing slowly can not only lose weight, but also stabilize blood sugar and reduce the incidence of cancer. Therefore, we should change our eating speed:
Chewing food can cause reflex insulin secretion to stabilize blood sugar. I have observed many diabetics, and they all have the bad habit of eating fast. From the topic of losing weight, the most taboo is the fluctuation of blood sugar, because fluctuation will make you feel particularly hungry and want to eat more and more. When food enters the mouth, it needs to be digested, and saliva can participate in this digestion process well. Saliva has an oxidation function, which is very helpful for scavenging free radicals, and can decompose carcinogens in time and effectively, effectively reducing the occurrence of cancer in this decomposition process.