New research presented at the annual meeting of the Society for the Study of Ingestive Behavior suggests that manipulating our perceptions about how “filling” we believe food is could be the key to appetite control and weight loss. The study found that when people were lead to believe a portion of food they ate was bigger than it really was, they reported feeling more satisfied for longer periods of time.
In one part of the study, participants were shown the ingredients of a fruit smoothie. Half of them were shown what was called a small portion of fruit and half were shown what was called a large portion. After drinking the smoothies, people who were shown what was called the large portion of fruit reported feeling more full than people shown the small portion even though the portion sizes of fruit were exactly the same.
This brings up some interesting things to think about. If our beliefs about how satisfying a food is before we even eat it directly effects how full we feel after eating it, then consider the impact all the “low-calorie”, “light” or “diet” food labels might be having on our overall food intake. I’ve certainly eaten more of a food that was labeled light or reduced calorie than I would have the full calorie version. Or think of it this way...if people view salad as a “diet” food, they may feel less satisfied after eating a salad than they would a sandwich of the same calories.
This also brings to mind the popular weight loss strategy where people are told to use smaller size plates to reduce intake. A smaller portion of food is going to appear larger on a small dinner plate than it does on a large dinner plate, therefore causing a person to feel more satisfied.
At the end of the day what this really tells us is that portion control is just a much a matter of perception as it is a matter of weights and measures. That’s why it’s so important to foster a healthy relationship with food and continue to educate ourselves about food so we’re not tricked into thinking we want to eat more of something than we really should.
What do you think?
- Lauren
Read more about the study here.
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Labels: Lauren, Mindful Eating, Portion Control
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I have read about this & it makes sense, especially for the average population that is not into health & fitness & not "aware" of things we are that are into it.
I do use the smaller plates & bowls! I also eat mini meals so it makes sense in more ways than one!