6 Tips to Reduce Portions Without Hunger

Illustration of healthy food

The important thing is smart to choose food when you want to reduce the portion of food. The food we choose can affect the level of satiety. The following are some ways you can try to reduce food portions.

1. Fill the plate with vegetables and fruit first, before taking carbohydrates

Research shows that satiety is influenced by the amount of food we eat, not the number of calories that enter the body. Well, vegetables and fruit can we eat in large quantities without contributing to excessive calories.

Vegetables and fruit are a group of foods with high fiber content, so they can make you full longer.

We also don’t need to worry about consuming it in large quantities because vegetables and fruits have relatively few calories. At least, fill half a plate with vegetables and fruit, and you don’t need to be afraid of feeling hungry.

2. Use a small plate

Apparently, the size of the plates we use when eating can affect the portion of food taken. This is because people tend to fill their plates with food about 70%, regardless of the size of the dishes they use, according to a study.

So that, if we use smaller plates, we may unconsciously reduce our portion of food. Not only that, it turns out the color of the plate can also affect how much we eat.

According to a study conducted by Cornell University in 2012, when dishes and food have a color contrast that is not too striking, people tend to eat more.

So, if you want to reduce the portion of food, you should use a color plate that is very different from the color of food. Use a white plate, for example.

3. Make sure there is a protein source on the plate

Many studies have proven that food sources of protein can increase satiety more than food sources of carbohydrates or fats. This can help reduce food portions.

Make sure there are food sources of protein on the plate every meal. However, choose food sources of protein with low fat content, such as fish, seafood, eggs, skinless chicken, lean meat, tofu, tempeh, and beans.

4. Eat soup or salad first

Starting a meal with a soup or salad can help reduce eating main dishes. Soups and salads have high water content, are rich in fiber, and have little calories.

This can help us control calorie intake when eating the next meal. (Note: choose a low-calorie salad dressing)

5. Don’t do anything else while eating

Apply what is called “mindful eating” when eating. Eat with full attention and stay away from disturbances, such as cellphones, televisions, and computers.

This helps the body respond to signals of hunger and satiety. So, we will be better able to feel when to stop eating when we feel we are full.

6. Don’t forget to drink before eating

Did you know, drinking water before meals can make someone not overeat? Research shows that people who drink about 2 cups (500 ml) before breakfast can eat 13% less than those who don’t drink.

Water can quench thirst before eating without increasing our calorie intake.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Create a website or blog at WordPress.com

Up ↑

%d bloggers like this: