According to Dr. Pooja pillai, Consultant at Aster CMI Hospital, Bengaluru (India), eating less does not necessarily mean you are hungry. Here are some scientific tips to help you control your portion sizes effectively:
Start your meal with water or soup
Drinking a glass of water about 20 minutes before eating will help you feel naturally full because water takes up part of the space in the stomach. In addition, a low-calorie bowl of thin soup also helps create a feeling of fullness, helping to control the amount of food in the meal.
Supplement more protein
Protein digests slowly and helps stabilize blood sugar levels, reducing cravings. Good sources of protein include eggs, Greek yogurt, lentils, tofu, fish and lean chicken. Adding protein to breakfast is especially important for longer sleep and eating less.
Prioritize foods rich in fiber
Fiber helps you feel full longer without consuming more calories. Whole grains, vegetables, fruits and beans are good choices. For example, replacing white rice with brown rice or white bread with whole wheat bread helps you feel full even if you eat less.
Eat slowly and mindfully
It takes your brain about 20 minutes to realize that you are full, so if you eat too quickly, you can eat more than you need. Eat slowly, chew thoroughly, rest between bites and enjoy the dish to easily control your intake.
Using smaller plates and bowls
Using small plates and bowls makes you feel like you are eating more, even though the amount of food is actually less, making it easier to control the portion sizes without feeling deprived.
Don't ignore healthy fats
Healthy fats such as avocado, nuts, and olive oil help you feel full longer because of slow digestion. However, portion sizes should be controlled because fat is high in calories.
Maintain regular eating habits
Eating offtime can disrupt hunger hormones, leading to overeating. Establishing a regular eating routine helps you control hunger and reduce cravings.
Note
You don't need to fast to eat less. The important thing is to choose the right type of food, eat consciously and maintain healthy habits. When you eat intelligently, your body will be maintained in balance, feel full and have a stable source of energy without feeling deprived.
