1. Manage your portion size
- Use smaller plates – Using smaller plates will “trick” your brain into thinking you’re eating a bigger portion. If you put the same quantity of food into a bigger plate you will think you are eating less.
- Chop your food into smaller pieces. It will take you more time to eat and also you can manage better how much food you eat.
2. Eat your veggies and your lean proteins first
- Vegetables have plenty of fibers that will fill you up quickly.
- The lean proteins will send signals to your brain that you are satisfied. Also, your body will take more time to digest the lean protein so it will keep you full longer.
3. Focus on your food and chow it properly
- Take your time with each bite and chew your food thoroughly. Chowing your food properly will mix it with the saliva and the digestion will be more efficient. When you chow more, it takes more time to eat your food and this will give your stomach plenty of time to send signals to your brain. It takes up to 15-20 minutes to feel the satiety feeling.
- Don’t eat in front of TV or computer. This will distract your attention and you will not pay attention on the quantity of food you are eating and also you will ignore the signals your brain is sending you (satisfaction, satiety)
- Eat the food using all your senses. Focus on the flavor, texture and the smells of food. This will bring you more satisfaction and your brain will enjoy the meal.
4. Leave food on your plate
- Many of us have been thaught that is not polite and that it is disrespectful to leave food on the plate. But when it comes to portion size and overeating, leaving some food on the plate will help you eat as much as your body needs and not more. We should not force ourselves to eat everything that is on the plate. Remember, the satiety feeling comes with a 15-20 minutes delay and by the time you feel stuffed, it may be too late. If you don’t want to waste food, pack it, put it in the fridge and have it later as a snack or you can use it the next day as a quick breakfast.
5. The color of your plates may affect your appetite
- Ha ha, who thought that a thing like the color of your plate can affect your appetite? But there are more and more studies that shows how colors can affect our brain and how we connect colors with food.
- Colors that suppress appetite:
- Blue: from all colors, blue has been shown to be a food suppressant. Put your food on a blue plate and it will look less appealing to you.
- Purple: there aren’t too many vegetables and fruits in nature with this color so purple is not associated with tastiness and our response to food served on purple plates will not induce an overeating behaviour.
- Gray: the color suggests the opposite of freshness
- Colors that boost hunger and appetite:
- Red: is the most emotionally intense color that will unconscionably make us eat more that we want.
- Green: is the color of nature and all food will look good on a green plate.
- White: a white plate will reflect the light and will enhance the natural colors making the food more appealing