It seems that every day there is a new fad diet on the market that promises to melt away belly fat while eating the foods you love. If you’re like most people, you’ve probably even tried a few of these diets for yourself. While there is a lot to be said about fad diets and quick weight loss schemes, let’s just sum it up by saying if it sounds too good to be true – well, you know.
No matter which methodology you choose to employ in fueling your body with food, I can almost guarantee that none of them addressed this important topic. This one simple tip could make the difference between a health or weight loss break through and simply another failed attempt. The best part is, it is completely FREE and requires no special foods, schedules, or fancy supplements.
Decoding Digestion
First things first, we need to establish the fact that your diet is only as good as your digestion. When I say digestion, I am referring to the physiological process of ingesting an energy source and utilizing it efficiently to fuel your body’s processes. Notice that I DIDN’T say “going to the bathroom.” Many of the digestive supplements on the market can quickly move food through your bowels, but without absorbing the nutrients contained in that food it amounts to a healthy (and often expensive) flush.
The complexity of each step in the digestive process is outside the scope of this article, but we can break down the process into several general steps and identify the most common limiting factor.
Digesting any food can be summarized as follows:
1. Chewing
2. Swallowing
3. Stomach Digestion
4. Small Intestine Digestion
5. Absorption (various locations)
6. Excretion of wastes
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Let’s break this list down into two categories: Voluntary and Involuntary. The Voluntary steps are actions that you can control, the rest happen automatically under normal circumstances.
1. Chewing - Voluntary
2. Swallowing - Voluntary
3. Stomach Digestion - Involuntary
4. Small Intestine Digestion - Involuntary
5. Absorption (various locations) - Involuntary
6. Excretion of wastes – Voluntary/Involuntary
In the Voluntary category, we are left with two of the six steps, a mere 33% of the process that we can voluntarily control! Since step six (excretion of wastes) is the “end of the line”, we are left with Step #1 – Chewing.
No matter what it is that you are eating, digestion BEGINS with chewing. It seems simple, but what do you think would happen if this step were performed incorrectly? Would you expect each of the subsequent steps to be effective? Of course they would not be, and attention needs to be paid to this critical step.
WHY?
Without getting into great detail, there are several key reasons why we should be chewing our foods properly and completely.
- Inside the mouth, special enzymes (molecules that kick-start reactions in the body) are produced, such as Salivary Amylase, which begin to break down food particles as soon as they hit the tongue. This is the reason why your “mouth waters” when you encounter your favorite foods. Your body is preparing to break those foods down! Enzymes contained within saliva are the chemical complement to the mechanical action of breaking apart food with your teeth. These two actions take that bite of steak, and transform it into a soupy mix of partially digested molecules that are smaller and more easily absorbed. Small particles are easier on the stomach and lead to ease of digestion.
- As food is being broken down chemically and mechanically in the mouth, signals are being sent to the brain regarding the composition of your meal. The brain then sends signals to the other components of the digestive tract alerting them to what’s coming.
- It’s good for your teeth. The mechanical action of grinding foods into small pieces helps to keep teeth strong while also washing away harmful bacteria which can contribute to tooth decay.
CHEWING YOUR WAY TO BETTER HEALTH AND WEIGHT LOSS
There is some convincing scientific literature to suggest that chewing your food completely and adequately can promote weight loss without changing your diet at all, and here’s why:
- Proper chewing leads to greater absorption and better gut health.
- Chewing completely slows down the pace of the meal. Research suggests that eating slower leads to eating less. It take approximately 20 minutes for the brain to signal to the stomach that you’re satisfied (feeling full), so slowing down while eating can help to avoid over-eating and the painful feeling that goes with it.
HOW TO CHEW PROPERLY
Following a few simple rules will help you to achieve all of the benefits listed above without changing your diet at all. It only takes some discipline and attention until you create new chewing habits.
- Chew each bite MORE THAN 20 times. If that seems like a lot, you’re not chewing your food completely. Seriously, count each time you take a bite. If you find yourself swallowing before you get to 20 or more, you need to slow down.
- Take smaller bites
- Chew slowly, until the food in your mouth has lost its texture and becomes liquefied
- Swallow before taking another bite
If you commit to this practice for a month you’ll create new habits and reap the benefits of more complete digestion. Don’t be surprised if you shed a couple pounds in the process!