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Big deception of the food industry
13 tips for dealing with excesses in food
If the amount of food on your plate is much more standard portion, then you need to take action. Find out 13 best tips on how to say “enough” frills food.
When you are poured too large portions on your plate, you can not adequately control the amount of food you consume. You eat everything, and I can’t leave something, even if you are already full. Studies have shown that portion sizes have become 50% more than 20 years ago. Magicforum found out why.
Big deception of the food industry
According to many nutritionists, the food industry is able to use our biological and psychological weakness to increase our food consumption and growth of their profits.
Great product packaging can be a benefit for buyers, but it is not. Simply, they are the result of market strategies. The wide availability of unhealthy food leads to rapid weight gain and negative effects on our health. So we have to think about the consequences of excesses in food. The more we eat the more the body wants food because the stomach expands to adapt to large quantities.
The food industry also knows that the products, before which the most difficult to stand high in fats and sugars. This explains why we are so easy to eat a packet of biscuits, but very hard to eat a whole chicken, rich in protein.
Products that were seasoned with chemical flavorings that are created to ensure that we more and more wanted them. The abundance of food that make us dependent, making them difficult to eliminate. On a biological level, however, there are problems.
Recent studies have shown that too much foodlowers the level of hormone responsible for sending signal of satiety to the brain. In other words: the more you eat, the less you eat.
13 tips for dealing with excesses in food
1. Take a plate smaller
Optical illusion can make us eat more than we planned. Large plates can visually reduce a large portion, while small, can visually increase the same amount of food. During main meals, table served in small plates so you can reduce food consumption by approximately 30%.
2. Refrain from food additives
Control portions must rely on clever strategies that will make you experience the feeling of hunger, but at the same time will minimize the temptation. For example, you may be hard to give up the Supplement, if the pot remains on the table, put it on the hob or put away as soon as the portion of food will be in the plate.
3. Change the color of the plates
The use of new dishes can help reduce excess food. Research has shown thatred plates can reduce your food intake by 40%. The red color is actually associated with danger or stop signal.
4. Prepare only the necessary amount of food
To the control portion can more accurately when you are cooking. If you are cooking for one person, use the correct quantity of products, will eliminate the possibility of overeating.
5. Adjust the amount of protein and carbohydrates on your plate wisely
One of the mistakes that many people do, is the overflow plate with carbohydrates as they are easier to eat than fats and proteins. As a rule, not to forget, keep the pie chart on the fridge. It will remind you that half the plate should consist of vegetables, a quarter with protein and fat and a quarter of complex carbohydrates.
6. One or two snacks a day will not leave you hungry
To make one or two snacks during the day is the best way of getting rid of feelings of hunger. Hunger before a meal is a problem. Try to eat protein-rich snacks between meals to maintain a feeling of satiety.
7. Fill half the plate with vegetables
Vegetables always remain the best food, and dark leafy vegetables such as spinach and Kale, in particular, is not only rich in nutrients but contain very few calories. Fill half the plate low-calorie vegetables to reduce total food intake.
8. Chew food
We know that, and we often hear this: chew your food thoroughly — this is the main method of struggle with overeating. Spend some time to chew and put your fork between bites. Remember that the body needs time to understand what it is fed; the slower you eat, the less likelihood of overeating.
9. Buy products in smaller packages
We offer the products in the store, were approximately 50% more than 20 years ago, so no wonder we’re confused about their number. Studies have shown that larger packing force us to eat 20-30% more. The next time you will have to seduce this trick, choose a small package. Better yet, buy some fruit and vegetables instead of chips. It’s healthier and cheaper!
10. Note the rule is 20 minutes
If you want to control portions and avoid overeating, that is in front of the TV and the laptop is absolutely prohibited. Remember that it makes you eat without thinking, and your stomach takes 20 minutes to understand that he is full. Pay attention to the consistency of products, their color and fragrance, and you will be more happy with the food.
11. Drink plenty of water before a meal
The best way to combat hunger is to support water balance in the body. We often think we are hungry but actually we test only the thirst. Drink a large glass of water before each meal, and you will get rid of overeating.
12. Breakfast should consist of large amounts of protein
Without a doubt, Breakfast is the most important meal of the day. Proteins saturate better than us, causing us to eat less throughout the day. Start your day with a couple of poached eggs and toast whole wheat, protein shake or yogurt with seeds and berries.
13. Do not exclude healthy fats from the diet
Good fats help us feel satiated longer, so we eat less without even noticing. Nuts, seeds and avocados can help to curb the rumbling of the stomach and facilitate the struggle with overeating.
Was previously named five tips on how to lose weight.