Hi all,

Today I’m sharing with you an article on portion size control from Julienne Roman. She describes that there is a less difficult but better solution to loose weight that is just as healthy ; portion control. Portion control helps dieters continue eating what they want while reducing their portion size.

Brian Wansink is a reputed professor in nutrition that has based his interest on studying the way our immediate environment (supermarkets, packages, households etc) influences our food habits and preferences.

He puts forward that in order to eat better and less, some slight modifications need to be made in our homes and daily routines.

In his book Mindless Eating, Brian Wansink develops the idea that the best diet is the one we are unaware of.

Following the studies he has conducted, he showed that moving from a plate that measures 12 inches to 10 inches allows the eater to serve himself and eat up to 22% less and to significantly reduce his speed of food intake (in particular the fork serving size; we granted him the paternity of the Small Plate Movement=movement in favor of small plates).

An individual consumes in average 92% of food when he helps himself.

Plate size matters

One advantage from taking smaller portions is that you consume less calories. The Center for Disease Control and Prevention put forward that individuals are more subject to mindlessly eat more when a bigger quantity is served or when serving in a large plate. Reducing meal sizes means that people can cut hundred of calories.

A lower calorie intake also means less sugar peaks. Consuming a lot of calories is correlated to a rise in blood sugar level and the body response is to release more insulin to lower it. The issue is that as soon as the sugar is completed, a sugar decrease can make you eat more. This is why eating smaller portions reduces these sugar levels.

Looking at the scientific research from our slow control website on portion size, one study from 2012 by Timmerman and Brown shows that children’s bite size and intake of an entree are greater with large portions than with age appropriate or self selected portions. The children consumed 25% less of the entrée when allowed to serve themselves than when served a large entrée portion.

Julienne Roman also states that some studies demonstrate that small meal size are not linked with sugar spikes.

Dr. Gareth Hollands in one of his studies has shown that cutting food portions « can help control calorie intake ». Additionally, he says that in order to reduce the risk of overeating, it is important to help people not to overserve iStock_portionsize_Large.jpg. themselves, to avoid large portions in restaurants, at home. According to Hollands« there has also been a tendency to portray personal characteristics like being overweight or a lack of self-control as the main reason people overeat ». Of course, it will take time and discipline to adapt people to reduce their portion size and to use smaller plates.

A nutritionist Leslie Beck gives recommendations to beginners on how to eat slowly, use small plates, eat fruits, vegetables and food low in carbohydrates. She adds that controlling portion size is not deprivation and serving less food.It doesn’t mean that you will still be hungry. True benefits for your health will appear after doing the test of taking smaller portions such as a better digestion, higher energy and weight loss.

Eat slowly with 10SFork

Eating slowly with the 10SFork makes you gain tonus by acting directly on the drowsiness. Eating fast urges brutally your metabolism. A study in 2008 of Melanson, an associate professor of nutrition compares the calories ingested between slow and fast eaters. Results show that slow eaters ingest less calories than quick eaters.

If you are interested in learning more about the subject click here to be redirected to our slowcontrol website.

Slow Control team wish you a very good day !

Reference: http://www.techtimes.com/articles/85280/20150918/smaller-is-better-plate-size-matters-in-battling-obesity-and-overeating.htm

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