Chewing thoroughly and eating slowly confer several health benefits. Chewing is important, as it breaks down the food in the mouth. This is where the first step in digestion takes place. If you eat very quickly, without chewing well, gas bubbles get trapped in the food. They give you that bloated feeling, resulting in the production of gas and belching.
How long should we chew? Ayurveda, the ancient Indian healing science, tells us that we should chew each bite or mouthful 32 times before completely swallowing.
Eating slowly will help you eat less. How can you feel full by eating smaller servings? By eating them slowly and chewing them well. The stomach takes around 20 minutes to let the brain know that it is full. Which means that if you eat quickly, you will tend to consume more food and end up full long before your brain realizes it. As a result, you will eat too much. You’ll feel bloated later on, but more importantly, you’ll consume far too many calories and add stored fat to your body.
If you’re still hungry after eating a meal, you’ve probably eaten too fast. Slow down and count the number of chews. Try to reach 32 for each mouthful. Once you swallow your food, put your fork down, take a pause, and smile. If you’re enjoying your meal with others, dazzle them with some clever conversation. Always wait at least 15 minutes before putting a second helping on your plate. Give you stomach time to tell your brain that it’s full.
When I went to college after the Marines, the other kids wondered if I had learned my eating habits in prison. I had to make a conscious effort to slow down and chew my food properly, instead of swallowing each mouthful whole like a carnivore. At business lunches later in life, I often ended up uncomfortably watching others finish their meals for 15-20 minutes after I had performed my magic trick of making my food disappear. To this day, I have to continually remind myself to shift down into first gear when I eat.
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