Summer is coming! Are you ready your swimming attire? If not because you are still trying to lose weight, you might want to keep on reading. You will learn to do portion control with these various ways to reduce food portion size but without feeling hungry.
Tips to Reduce Food Portions without Being Hungry
1. Make Veggies Occupy at Least Half of Your Plate
A research on food and nutrition shows that the portion or size of the food you eat makes a big factor in feeling full. In fact, in an experiment, each participant was given the same amount of pasta with various amounts of different vegetables.
All kinds of vegetables play a very important role in human nutrition, especially in weight loss. Vegetables have lots of water and fiber, but just a few calories. So, why not eat more vegetables than your usual meal of having rice and meat?
2. More Protein Food, More Fun
Proteins consist of one or more amino acid residues chains. It performs a wide array of functions within human organism, metabolism, DNA replication, and transporting molecules from location to location.
Science, a study of human body facts or truths, has frequently shown that protein improves human’s feelings of fullness more compared to carbs and fat.
Fill sections of your plate in every meal and snack with food rich in proteins. Best sources of protein are eggs, skinless poultry, dairy products, seafood, and fish. Proteins that are plant-based are also a good choice. It may include beans and bean dips, tofu and nut butter.
3. Include Water in your Meal
Always remember that the amount of water you drink every day plays a very important role in sustaining a healthy body. Juice or sodas are beverages that are rich in calories. Drinking this kind of refreshments doesn’t make you feel full that is why there’s a tendency for you to eat more.
According to Science, when older adults drink glasses of water right before their meal, they will automatically fill full. And because of this, it can reduce the likelihood they will overeat. So why not drink a glass of water before your meal?
4. Start With a Soup or Salad
Starting your meal with a soup or salad can help you cut calorie intake from other food. Beginning off with a vegetable or any low-calorie soup or salad takes the turn off your hunger, leading you to eat smaller size of the main course.
Vegetable soups or any soup with low-calorie ingredients and salads are both high water content. Both are also fiber-rich and are very low in calories. A combination of this portion control and the “drinking water before meal” strategy is a great way to reduce succeeding calorie intake
However, always check out your salad dressing, which can quickly rise up the calorie percentage.
5. Eat More Soluble Fiber
Fiber-rich foods can help you feel full, according to Science.
Meanwhile, foods with soluble fiber are particularly filling because it holds more water. Foods that are soluble fiber-rich include oatmeal, pears, legumes, beans, sweet potatoes, and so much more.
Foods that are rich in soluble fiber produce a solid and concentrated gel that helps human to have slow digestion, and keeping hunger out of reach.