Does size matter? Portion control.
December 11th 2007 04:33
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Brought to you from Real Age available on the web.
Does plate size really matter when it comes to watching your weight? Or is it a silly trick your stomach probably won't fall for?
As it turns out, in this case, size does matter. Researchers found that when you dish up your meal, you're likely to clean your plate, regardless of serving size. And when you use a large serving spoon and a large plate or bowl, you're more likely to help yourself to over 50% more food than if you use smaller utensils and dishes. To avoid doubling the self-sabotage, think petite. Petite plates and petite spoons mean petite you.
It may be an optical illusion. The same amount of food that completely fills a small bowl may look lost in a large one, prompting you to spoon in -- and eat -- more. You also may find yourself more mentally satisfied if you eat from a small plate that's heaping full than from a large plate with a lonely-looking entrée in the middle of it, even though both have the same amount of food. Try using salad plates for dinner, martini glasses for ice cream, coffee cups for cereal, and petite salad forks and dessert spoons for all your meals. It may drive you or your family a little crazy at first, but you'll get used to it. And isn't it more fun to be unique?
Portion Patrol
Are overgenerous portions the cause of your burgeoning belly? Try using smaller plates.
Portion-control tactics like using 9-inch plates and doling out fist-size servings will help you restrict calories. Even more important, they'll help slow you down. And by slowing your calorie intake, you'll give your brain a chance to keep up -- and activate the right amounts of ghrelin and leptin, which are your "I'm hungry" and "I'm full" chemicals. Ghrelin is your enemy; leptin is your friend.
More: Leptin, a protein secreted by stored fat, shuts off your hunger and stimulates your body to burn calories. Ghrelin is a chemical that your stomach releases when it's empty. So when your stomach's growling, it's this hormone that sends you off in search of food.
But growling doesn't really tell you how hungry you are. It tells you to eat, but not how much to eat. That's why portion size is so important. So start with fist-size servings of food, take your time eating them, and then gauge your levels of satiety. If you're still hungry, have another serving (the size of a fist, not the size of a head) of a good-for-you food.
Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.
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Comment by Andy 2
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Comment by Aimzster
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Comment by Tracy
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I think portion control definitely matters and also eating your food slowly and enjoying it.
Great info,
Tracy
Comment by Lester Caudill
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My wife and I are on a diet, this is something I haven't heard before I am going to give it a try.
Comment by Lilla
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In this case, size certainly does matter, especially after you turn 40.
It is the single central way to control weight and when added to exercise, keeps you fit and agile... no doubts about it. Add a couple litres of water a day and you'll be positively radiant my dear!
*Leaning over the table and slapping your wrist*
"No second 'elpings" *giggle*
Great Info.
Cheers,
Lilla ...
Comment by tlcorbin
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Comment by katyzzz
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Aimz, chopsticks is a great idea,
Tracy, thanks LOL, portion control is good
Lester, a good thing for you to try
Lilla, giggle, I can take a slap over the wrist on second portions, I don’t have them
BUT , may I take it liquorice abuse and cake abuse is OK? Yum. Let me at it.
How’s your waist Raven?
Thank you All, you are all dolls, guys excepted of course, it’s great to have so many guys here at one time, not that I could live without the gals.
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