When you want to lose weight, the first thing you might think about is reducing the portion of food. For those of you who are used to eating large portions, this may be a difficult thing. But, you will be able to get used to it.
Reduce the portion of the meal slowly so you can easily adjust to these changes. Do not be afraid to feel hungry when you reduce the portion of food, you can get this in many ways.
Tips for reducing meal portions
Be smart in choosing the foods you eat when you want to reduce your meal. The food you choose can affect your level of satiety. The following are some of the ways you can try to reduce meal portions.
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 the body. Now, vegetables and fruit can you 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. And, you also don't need to worry if you consume it 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 need to be afraid of feeling hungry.
2. Use a small plate
Apparently, the size of the plate you use when eating can affect the portion of food you take. 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, if you use a smaller plate, you may also notice that your portion of food is also reduced. Not only that, it turns out the color of the plate can also affect how much you 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 your food. Use a white plate, for example.
3. Make sure there is a protein source on your plate
Many studies have proven that food sources of protein can increase satiety more than food sources of carbohydrates or fats. So, this can help you reduce the portion of food.
Make sure there are food sources of protein on your 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 nuts.
4. Before eating, try snacking on high-fiber and protein snacks
Who says 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. The latest medical research has found that soy protein can make us feel full longer because of its high fiber and protein content. Consumption of soy can also prevent you from snacking on unhealthy foods 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 won't 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
Apply what is called "mindful eating" when you eat. Eat with full attention and stay away from disturbances, such as cellphones, televisions, and computers, when eating. This helps the body respond to hunger and satiety signals. So, you will be better able to feel when to stop eating when you feel full.
6. Don't forget to drink before eating
Did you know, drinking water before meals can make you 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 before eating. Water can satisfy your thirst before eating without increasing your calorie intake.
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