The essence of chewing your meals

Thanks to the progress of nutrition sciences, we now know that there are many nutrients that can help in slimming by stimulating energy expenditure or, to put it simply, accelerating metabolism. An example is green tea, which has such properties due to the large proportion of catechins. Would chewing gum also be responsible for speeding up metabolism? For some, the suggestion is simply rejecting. Chewing gum is a highly processed product, it may not contain much calories, but you will find in it a lot of sweeteners such as sorbitol, acesulfame K and acidity regulators, including apple and lemon acid. Not a completely healthy combination. More importantly, there is no ingredient that stimulates our body to burn calories. So how can gum help with weight loss?

1. The essence of chewing food

2. Scientific research

3. Practical recommendations

1. The essence of chewing food

Very often we focus on what’s on our plate, completely ignoring how it goes into our body. And rightly so! The composition of food, or what we eat, has the most important effect on the course of metabolic processes in our body and translates into significant changes in the appearance of the body. But! This second element – that is, how we eat – also affects our body.

The most important connection between chewing food

and the composition of the figure is to suppress hunger. Breaking the record in the speed of eaten meal can also be associated with a simultaneous medal for its size. This is because the gastrointestinal signal does not send information to the brain at a sufficiently rapid rate to introduce an appetite suppressing response. When we eat slowly, our stomach gradually fills up and we get an adequate response from the brain about the satiety of the meal. Eating slowly, you have more confidence that you will not eat more than you should!

There is also a second important aspect associated with rumination, which was disseminated by Dr. Yuka Hamada from Tokyo. In her study she showed that enjoying the meal, and therefore its longer chewing, allows you to burn extra calories! This makes sense when we consider that jaw movements depend on the activity of the respective muscles

and they require energy to crush food. In addition, some enzymes that support the digestion of food are already in the mouth. scientists

from Tokyo they went a step further and showed recently that after finishing the meal chewing gum allows for additional energy expenditure.

2. Scientific research

Four groups were distinguished in the study, which allowed for a precise presentation of the relationship between the length of chewing and energy expenditure

– a group eating a meal quickly;

– a group eating a meal quickly and chewing gum;

– a group eating a meal slowly;

– a group eating a meal slowly and chewing gum.

In each test, the meal contained 621 kilocalories, and chewing gum lasted

15 minutes.

It was confirmed what was observed in studies from previous years, longer meal intake allowed to burn more calories. Chewing gum immediately after a meal allowed this effect to be even more intensified.

3. Practical recommendations

Based on the above study, it is evident that chewing gum, although it may not be the best for dentition, it is able to support fat loss by stimulating postprandial thermogenesis. However, abstain from throwing the broccoli through the window

and going on a rubber diet, because a thorough analysis of the results of the study shows that slow meal intake and 15 minutes chewing gum allows you to burn an extra 0.35 kcal per kilogram of body weight, which for a man weighing 80 kilograms means less than 30 kcal. This is not a result that will revolutionize weight loss methods, and certainly not worth a rubber diet.

On the other hand, this is a satisfactory and predictable result. Other natural products that accelerate metabolism do not work much better.


Green Tea EGCG

A cup of green tea, mentioned at the beginning of the article, helps to burn about 42 kcal. All treatments allegedly accelerating metabolism are aimed at supporting our efforts, not replacing them. That’s why if you have a diet that’s buttoned up, you train hard and achieve results, you can take advantage of small tricks like chewing gum to burn some extra calories.

Posted on: July 1, 2019

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