Use a smaller plate[edit]
Plate size can affect calorie consumption
Using smaller plates helps to consume smaller portion sizes and this leads to the consumption of fewer calories. [6] Studies have shown that portion size influences energy intake. [7] People who are presented with larger portions do not report to have a higher level of satiety, which suggests that hunger and satiety
signals are ignored when a large portion of food is placed in front of them. [7] In particular, one study showed that participants consumed 31% less calories with the small portion sized of a 6-inch submarine sandwich compared with the large portion size of a 12-inch submarine sandwich. [7] Increased portion sizes have occurred simultaneously with the increase in obesity rates; hence, large portion sizes can be one of the factors contributing to the current increase in body weight of the US. [7] Evidence from a systematic review of 72 randomized controlled trials indicates that people consistently eat more food when offered larger portion, package, or tableware sizes rather than smaller size alternatives. [8]
Eat more soup[edit]
Soups have a significant satiety effect and studies have demonstrated that compared to solid foods, soup ingestion decrease the amount of energy intake. [9] Compared to having no soup, it has been shown that eating soup reduces total energy intake of a meal. [10] When soup is consumed before a meal, a decrease of 20% of energy is consumed in the meal. [10]
Choose low-calorie foods[edit]
A moderate decrease in caloric intake will lead to a slow weight loss, which may be more beneficial for long term weight management. [11] For example, choosing a black coffee instead of a full fat latte will save calories that will add up in the long run. Low fat meats reduce the total amount of calories and cholesterol consumed. [12] For example, traditional beef patties have 19. 2% fat and 272 kcal per 100 g of meat. On the other hand, lean beef patties have 9. 8%fat and 196 kcal. [12]
Eating more dairy can aid in fat loss[edit]
Studies have shown that a diet high in dairy decreases total body fat. [13] This occurs because a high amount of dietary calcium increases the amount of energy and fat excreted from the body. [14] Studies have shown that saturated, monounsaturated and polyunsaturated fats all have a higher excretion rate with a high calcium intake. [15] In these studies, a high calcium intake is considered 2300 mg and a low calcium intake is considered 700 mg. [15] A possible explanation to this phenomenon is that high intakes of calcium cause calcium soap formation and/ or binding of bile acids in the intestine. [15] Other studies specifically show that dairy sources of calcium demonstrate greater weight loss than supplemental calcium intake. [16] This may be due to the other bioactive components present in milk, which may aid in metabolic efficiency and fat loss. [16]
Incorporate more vegetables into your meals[edit]
Vegetables increase satiety
Fruits and vegetables have been shown to increase satiety and decrease hunger. [17] These foods have a low energy density, which is mainly due to the high water content and partly due to the fiber content. [17] The reduction of energy density has been shown to enhance satiety. The water adds weight, without adding calories and the fiber slows gastric emptying. Both of these factors contribute to the satiating effect of vegetables and fruits. Studies have also shown that fiber decreases hunger and also decreases total energy intake. [17]
Fiber[edit]
Dietary fiber has been suggested to aid weight management by inducing satiety, decreasing absorption of macronutrients and promoting secretion of gut hormones. [18] Dietary fiber consists of non-digestible carbohydrates and lignin, which are a structural component in plants. [19] Fiber recommendations range from 10 – 13 grams/1000 calories, with slightly higher recommendations for men. [20]
