Chewing for weight loss: How many times should you chew your food for shedding kilos?

R Madhavan amazed his fans recently with his stunning weight loss transformation that involved intense chewing of food, intermittent fasting, long walks in morning and early dinner. He shed those extra calories without gym or running sessions. What has intrigued his fans is the role of chewing in weight loss and the science behind it.
Chewing your food thoroughly can help burn calories at various levels.According to research published in the journal Obesity, chewing till no lumps remain can help you burn more calories during digestion, around 10 extra calories for a 300-calorie meal.

Chewing allows better nutrient absorption as the process itself breaks down food to small bits which helps the gastric juices in stomach to further reduce it to microscopic size, as per this study. This helps in better absorption of the nutrients and the fluids. Besides, chewing can also boost blood flow to the stomach and gut. Eating faster on the other hand however does nothing to burn calories.
As per Ayurveda, eating mindfully by savouring every bite and involving all your senses can enhance your digestion and this can help establish a deeper connection with your meal.

Chewing your food at least 40 times before swallowing can significantly aid in weight reduction, says Vanshika Bhardwaj, Senior Dietician, Marengo Asia Hospitals, Gurugram.
Chewing food 40-50 times also controls hunger and one tends to consume less food.
"It's important to chew food slowly and properly. Eating fast may cause indigestion and gastric trouble. According to few studies, one should chew at least 30 times in case of hard foods while 6-10 times is enough for soft foods," says Shruti K Bhardwaj, Chief Dietician Zydus Hospitals, Ahmedabad.
"We hear since our childhood that one must chew food for 32 times, 32 is not a magic number. Chewing of food depends on the bite size as well as texture of food. Dry foods may be needed to chew more than foods that are moist. But one must always focus on chewing the bite till its moist and mushy and then swallow it," says Nutritionist Priya Palan.
According to several studies, by increasing the number of chews, people experienced improved levels of gut hormones related to hunger and satiety, leading to better appetite control. This method encourages mindful eating, making you more aware of your food intake and helping you recognize when you are full, thereby preventing overeating.
"Chewing typically increases saliva production, which contains an Epithelial growth factor that nourishes the gut. If we eat too quickly, undigested food particles can lead to increased fermentation in the gut and bacterial overgrowth. So, how many times one needs to chew also depends on the texture of the food," says Dietitian Shruti.


Eat your breakfast
Starting your day with a healthy meal can prevent overeating later on, as an empty stomach often leads to excessive hunger and poor food choices. Planning meals ahead of time is another effective strategy. Deciding what to eat before you get hungry helps you make healthier choices and avoid impulsive eating, suggests Bhardwaj.
Prioritise nutritious options
Prioritising nutritious options like fruits, vegetables, and lean proteins can help you feel full and satisfied, reducing the temptation to overindulge in less healthy options. Eating small, frequent snacks throughout the day can also help maintain your energy levels and prevent overeating during main meals. Opt for healthy snacks like nuts, fruits, and yoghurt to keep hunger at bay.
How not to chew food
Not chewing your food properly or eating too quickly doesn't send your brain satiety signals, as a result you end up overeating. Taking your time in chewing food and savouring each bite can aid in satiation and help your brain receive satiety signals.