Biologist explains the method: Why does chewing properly help you lose weight?

In our society it is often about what we can and cannot eat, or what is considered healthy and what is not. “We never paid attention to how we ate,” says Plaschka. A whole new world opened up since he started focusing on the “how” and no longer working against it but with his body. A joyful world where there are no give-ups and prohibitions. “I can easily leave half of the pizza on my plate because I am full.” His secret is quite simple.

Feel full

Since Plaschka chews consciously and for a long time, he can perceive his body’s signals very well. “Whether or not you stomach the food plays a very important role in losing weight,” she says. You save time by chewing carefully. The body needs this so that satiety signals can reach the brain. Someone who eats quickly does not feel full until he or she is beyond hunger.

When you chew and spit it out, the food becomes soft and bulky. The expert says: “The advantage of this is that the food binds to many places in the stomach lining.” There are receptors in the stomach lining that transmit information to the brain that the body is being provided with nutrients. If food reaches the stomach in lightly chewed lumps, fewer receptors are activated and the feeling of fullness takes longer to develop.

Chew but neatly

It is often said that you should chew each bite 20 to 30 times. “I quickly realized that this general rule was too general,” says Plaschka. The important thing is not to make a certain number of chewing movements, but to have the sense of taste, tongue and swallowing reflex work together.

Experts say that after you put a bite in your mouth, you should chew it slowly and pay attention to how the food tastes. “Then you have to pay attention to your swallowing reflex,” he says. “You can satisfy him when he comes.” But only with the part of the food that is already soft or liquid. This not only helps you lose weight but also strengthens your sense of taste. “You enjoy your meals much more.”

Plaschka advises not to start chewing carefully during regular meals. “We are competing with a habit we have carried with us for years.” Therefore, it is more logical to allocate a few weeks separately for chewing training. Best with different foods like nuts or crunchy vegetables. “At some point, the things you practice automatically kick in at breakfast or lunch.”