Everyone’s favorite deeply-offensive tabloid, The Daily Mail, sat down (maybe?) with personal trainer to Elle Macpherson and Rosie Huntington-Whiteley–James Duigan–and got some canned statements from him about always eating breakfast and such. They filled out the post with tips from their own in-house “expert nutritionists” Dr Marilyn Glenville and Kim Pearson. Their advice breaks down like this:
-Always eat within an hour of waking
-Pay attention to what you’re eating (don’t eat and do computer stuff, etc)
-Don’t overcook food (you’ll kill off nutrients)
-Eat fruit before (not after) meals
-Don’t eat after 8
-Don’t eat when you’r stressed
-Slice your food (?)
-Eat small meals frequently
-Something about water
-Something about mixing protein with starching carbs
So, basically variations on all of the exact same diet advice that US Weekly puts in endless sidebars next to 1000 photos of celebrities that are themselves placed beside slightly less flattering photos of those same celebrities. But what’s interesting about all that?
This, kind of: all three experts agreed that methodical chewing was a crucial aspect to weight loss and for a number of reasons. For one, more thorough chewing promotes more efficient digestion. For two, taking longer to chew means taking longer to eat, which gives your brain time to recognize fullness. Sayeth the Mail:
Experts believe chewing for longer prevents over-eating by giving the brain more time to receive signals from the stomach that it is full. It is also thought to lower levels of ghrelin, the ‘hunger hormone’, circulating in the digestive system, meaning eating more slowly can be a simple and effective way of tackling weight problems.
‘The mouth is the first part of your digestive system so chewing your food properly is the start of an efficient mechanical breakdown of what you eat,’ says female nutrition specialist, Dr Marilyn Glenville.
‘It also takes around 20 minutes for the stomach to register it is full so chewing thoroughly slows you down and can help prevent you overeating and gaining weight. Take your time chewing and you’ll find you don’t want or need as much food at meals.’
‘Chewing properly liquidises food to ensure your body can digest it efficiently and absorb maximum nutrients,’ adds James Duigan, author of Flat Tummy Fast and celebrity personal trainer (bodyism.com). ‘As it takes time to register you’re full, takes a 20 minute before your next course and you might feel you don’t need any more.’
So even though the Mail doesn’t cite any actual studies (who needs sources?), this is completely sound advice that moms everywhere would be glad for you to follow. And to those disappointed that the secret to “a Victoria’s Secret model body” is just some pretty sane and sensible mom-dispensed advice: the secret to a Victoria’s Secret model body is probably a combination of factors like 6 hourlong sessions a week of resistance training and cardio with a personal trainer, a private chef who prepares you handful-sized portions of egg whites and steamed broccoli around the clock, a profession that demands extreme diet and fitness discipline all the time and, of course, a particular body type and particular genes. See also.