Many people tend to overeat on a regular basis. The disconnect between body and mind allows you to think you are still hungry and need more to be satisfied. However, a recent study published in an issue of the journal, Food, Quality and Preference, has shown the amount it takes to satisfy your hunger can be considerably smaller than you think it is, allowing you to consume smaller portions of snack foods and still receive the same amount of satisfaction. The study consisted of more than 100 adults who were given either small or large portions of the same snack. Those adults who consumed the large portions consumed 77% more calories than those who were given small portions. Both groups, however, reported significantly lower snack cravings 15 minutes after eating.
This evidence shows that the pleasure you derive from eating is driven by the amount of food in front of you rather than the amount you actually need to feel satisfied. A simple tip to condition yourself with smaller portion sizes is to take a few bites when snacking and wait 15 minutes. This allows your stomach to catch up to your brain. Just a few snack bites can satisfy hunger and not magnify it.
Keep Your Mind and Stomach in Synch
Eating smaller portions can provide numerous benefits to overall health including weight management, a healthy metabolism, and increased vitality. Taking the steps to curb the size of your snacks and meals along with supplementing your diet with the right vitamins and minerals will promote overall better health. You can also choose healthier snack options such as fresh fruit and nuts to add more vitamins and minerals to your diet (though be wary that fruit, like avocados, and nuts contain a lot of fat). Choices abound for you to satisfy your snack cravings and still be healthy, so be choosier about what—and how much—you eat.
- Smaller Snacking Is Smart Snacking: New Study Shows 'Just a Bite' Will Satisfy. Science Daily. Jan. 29, 2013. https://www.sciencedaily.com/releases/2013/01/130129144815.htm