You are alone or with your loved ones, presumably in a chat environment. Think back to the moment when you felt disconnected from the environment and then refocused. You see, you have finished all the plate in front of you. You do not realize that you are eating, because you remember the last time you put the first bite in your mouth.
Here are the analysis paths:
USE VISUAL PROOF OF WHAT YOU EAT
Studies have reported that the main reason for overeating is to consider external signals rather than internal signals such as hunger-satiety in food orientations. I wanted to share with you two studies carried out on this issue.
In the first study, unlimited chicken wings were served to participants who watched a televised sporting event. While the tables and food scraps of the first group were always cleaned, those in the second group were not. It was reported that the participants of the 2nd cluster, who saw the remains/evidence of the food consumed, consumed 34% less chicken wings compared to the other cluster.
In another study, the participants who were served unlimited soup were again divided into 2 clusters. While those in the first group were served in baseless bowls that would slowly refill while consuming soup, those in the second group were served in ordinary bowls and filled as they finished. As a result, it was reported that the group that drank soup with baseless bowls consumed 73% more and did not feel full.
Needing visual evidence is a natural consequence of being human. Therefore, you can make your food intake more conscious by having visual cues around you about what you eat and how much you eat.
PREFER SMALLER PACKS
Smaller packaging of consumed food provides a 25% reduction in the amount consumed. In a study describing this phenomenon, known as the “portion size effect,” participants were divided into two clusters. While 200 M&Ms were given to the first cluster in a single package; given to the other set in 10 M&M packs of 20. As a result, the consumption measure of the cluster, which was given as a single package, was found to be 33% higher.
USE SMALL PLATES
Studies show that people tend to consume 92% of the food they serve. Therefore, you can make a significant difference in the amount of power you receive by reducing the size of the plate you use in service. For example, choosing 24 cm dishes instead of 32 cm dishes provides a 27% reduction in food consumption.
REDUCE DIVERSITY
Increasing the variety of food in the meal increases the total nutrient intake by 23%. The name of this phenomenon is “Toughness for the Senses”. Our senses tend to become numb when we are exposed to similar stimuli, such as taste, many times. As diversity increases, this natural state of adaptation is delayed and we unconsciously consume more food.
EAT SLOW
As the rate of consuming food increases, the sense of taste/enjoyment and satiety decreases; the amount consumed increases. Studies show that it is healthy to finish a meal in the middle of 20-30 minutes. Thanks to this period, the body activates the satiety hormones and reminds you that you have eaten enough when you think about consuming the second portion.
An easy way to slow down may be to use your non-dominant hand while eating. In addition, chewing each bite adequately will also save you time while eating.
BEWARE OF “HEALTHY” FOOD
Foods that are reflected as healthy due to smart marketing techniques can cause unconscious eating in some people. For example, a granola labeled “low-fat” on its packaging; It is only 10% lower in calories than regular granola. One study compared the calorie intake of participants who ate at McDonald’s and Subway. Participants at Subway, who were considered to be healthier as a result, were reported to receive 34% more power than they thought. In addition, since Subway considers their menu to be healthy/low-calorie, attendees who dine here also rewarded themselves with cookies/potato chips.
PULL YOUR PLUG WHILE EATING
Eating distractedly; It causes faster eating, less satiety and more food consumption. It has been reported that individuals who eat while watching television consume 36% more food. In addition, as the duration of the watched program gets longer, the food consumption rate increases unconsciously. Therefore, avoiding distracting devices such as television, radio, computer, telephone and so on while eating is very valuable in terms of controlling the amount consumed.
