Feeling hungry all the time? Do you always eat for two? Believe it or not, you can have smaller portions and still feel full.
Certain foods, especially those high in protein, fiber, and healthy fats, increase satiety and reduce appetite. Sugary treats have the opposite effect. Due to their hyperglycemic properties, they cause blood sugar spikes followed by crashes. This leaves you hungry and low on energy.
Portion control and weight loss go hand in hand. Eating too much of anything can cause you to pack on pounds. Healthy foods are no exception. For this reason, it’s essential to watch your portions and stick to the recommended serving size. Consider your daily calories goals as well as the amount of protein, carbs, and fats in your diet.
Ready to tweak your eating habits? Here are some clever ways to reduce portion sizes without feeling hungry:
When prepping your meals, fill at least half of your plate with veggies. Cucumbers, zucchinis, lettuce, iceberg salad, radishes, and green peas are high in water and have just a few calories per serving. They also pack a lot of fiber, which keeps you full longer and stabilizes blood sugar levels. The same goes for spinach, kale, Swiss chard, broccoli, and cabbage.
By filling your plate your veggies, you can eat more and still lose weight. Let’s say you’re having a big tuna salad for lunch. Mix tuna with green peas, tomatoes, lettuce, garlic, onions, and apple cider vinegar. Add mustard seeds to boost your metabolism. You’ll not only feel full quickly but also eat less throughout the day.
Eat Protein with Every Meal
Few foods are as filling as chicken, beef, eggs, or fish. Just think how you feel after eating chicken breast or a can of tuna with lots of veggies.
According to science, high-protein foods increase satiety to a greater extent than high-carb and high-fat foods. Moreover, they stimulate thermogenesis, raising your body’s core temperature. This leads to a faster metabolism and fat burning.
To stay full longer, eat protein with every meal. If you’re a vegan, opt for tofu, organic soy beans, kidney beans, nut butter, hummus, or seeds. Depending on your activity level, consume 25 to 50 grams of protein at once.
Use Smaller Plates
Switching to smaller plates could bring you closer to your weight loss goals. Studies indicate that smaller plates help reduce portion size and overall food intake by up to 30 percent. The explanation is simple.
Large plates make food portions appear smaller. This is known as the Delboeuf illusion. Small plates, on the other hand, trick your brain into believing that you’re eating more. Downsizing your plates can help prevent overeating and give you more control over the amount of food consumed.
Buy Single Servings
Nowadays, most meals and snacks come in oversized portions. A medium bag of nuts, for instance, contains at least five servings. The same goes for ready-made meals and frozen dinners, which are large enough to feed two or three people.
If you’re concerned about portion size, buy single servings. This way, you can enjoy your favorite treats without going overboard. It’s easy to eat an entire chocolate bar in one sitting. But if you only buy a small bar, you’ll have better self-control. Still feeling hungry? In this case, a natural supplement can help. Consider using Garcinia Cambogia Black 95, a plant-based formula that suppresses appetite and speeds up fat loss. It not only promotes satiety but also prevents fat storage in the body and curbs sugar cravings. Try it yourself – it’s natural, safe, and convenient.