Table of contents:
- Tips for reducing food portions
- 1. Fill your plate with vegetables and fruit first, before taking carbohydrates
- 2. Use a small plate
- 3. Make sure you have food sources of protein on your plate
- 4. Before eating, try snacking snack high in fiber and protein
- 5. Don't do anything else while eating
- 6. Don't forget to drink before eating
When you want to lose weight, the first thing you might think about is eating less. For those of you who are accustomed to eating large portions, this may be a difficult thing. But, you will be able to if you get used to it.
Slowly reduce the portions you eat so that it is easy for you to adjust to these changes. Don't be afraid to feel hungry when you eat less, you can outsmart it in many ways.
Tips for reducing food portions
Be smart in choosing the foods you eat when you want to reduce portions. The foods you choose can affect your level of fullness. The following are some ways you can try to reduce the portion of your meal.
1. Fill your plate with vegetables and fruit first, before taking carbohydrates
Research shows that satiety is influenced by the amount of food you eat, not the number of calories that enter your body. Well, you can eat vegetables and fruit in large quantities without contributing to excessive calories.
Vegetables and fruit are a food group with a high fiber content, so they can keep you full longer. And, you also don't need to worry if you eat them in large quantities because vegetables and fruit have relatively few calories. At least, fill half your plate with vegetables and fruit, and you don't have to be afraid of getting hungry.
2. Use a small plate
It turns out that the size of the plate you eat with your meal can affect the portions of food you take in. This is because people tend to fill their plates with about 70% food, regardless of the size of the plates they use, according to one study.
So, if you use smaller plates, you may unconsciously eat less. Not only that, it turns out that the color of the plate can also affect how much you eat.
According to research conducted by Cornell University in 2012, when dishes and food have less obvious color contrasts, people tend to eat more. So, if you want to reduce your portions, you should use a plate color that is very different from the color of your food. Use a white plate, for example.
3. Make sure you have food sources of protein on your plate
Many studies have shown that protein sources of food can increase satiety, compared to carbohydrates and fat sources. So, this can help you reduce food portions.
Make sure there are food sources of protein on your plate at every meal. However, choose food sources of protein with low fat content, such as fish, seafood, eggs, skinless chicken, lean meat, tofu, tempeh, and nuts.
4. Before eating, try snacking snack high in fiber and protein
Who says it snacking or snacking is not healthy? Snacking before eating can actually prevent us from overeating.
Choose healthy snacks that are high in fiber and protein, for example those made from soybeans. Recent medical research has found that soy protein can keep us feeling full longer due to its high fiber and protein content. Consumption of soy can also prevent you from snacking on unhealthy foods in between meals, as well as preventing you from feeling hungry late at night.
Not only that, soy protein is also low in fat, low in carbohydrates, and has a low glycemic index, so it will not cause a rapid rise in blood sugar after eating. This prevents excessive insulin secretion. Stable blood sugar and insulin levels will reduce your hunger, and reduce the number of calories stored as fat in the body.
5. Don't do anything else while eating
Practice what is known as "mindful eating" when you eat. Eat mindfully and stay away from distractions, such as cell phones, televisions, and computers, while eating. This helps the body respond to signals of hunger and satiety. This way, you'll be better able to feel when to stop eating when you feel full.
6. Don't forget to drink before eating
Did you know that drinking water before eating can prevent you from overeating? Research shows that people who drank about 2 glasses (500 ml) before breakfast ate 13% less than those who didn't drink before eating. Water can quench your thirst before eating without increasing your calorie intake.
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