For years, dieting has focused on reducing calories and eating smaller portions.
However, researchers now point out that the body also reacts to how much food is actually placed on the plate.
According to National Geographic, many people feel hungrier when portions become too small.
This is especially true for ultra-processed foods such as chips, cakes, and ready-made meals, which contain many calories without providing long-lasting fullness.
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At the same time, it can take up to 20 minutes for the body to register fullness. As a result, people may quickly overeat before the brain signals that it is time to stop.
Filling foods
According to National Geographic, researchers believe that protein and fiber may support weight loss because they create a greater feeling of fullness.
This includes foods such as vegetables, beans, oatmeal, yogurt, and soups.
A study published in the Journal of Obesity and Metabolic Syndrome found that high-protein meals may help both with weight loss and with maintaining a stable weight.
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Fiber may also play an important role. An analysis from the Journal of the American College of Nutrition links high fiber intake to lower body weight.
Larger portions, fewer calories
Research indicates that people often eat the same amount of food measured by size and volume, even when the calorie content changes.
As a result, large portions of vegetables and other high-fiber foods may lead to fewer total calories than small portions of energy-dense foods.
In some cases, larger meals may actually make it easier to consume fewer calories and lose weight — the key is choosing the right foods for the plate.
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Sources: National Geographic, Journal of Obesity and Metabolic Syndrome, and Journal of the American College of Nutrition.
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