New Study Reveals 11 Tips to Help Decrease Caloric Intake
A recent study conducted by nutritionist Flavio Sirna has revealed 11 simple tricks to help introduce fewer calories into meals without leaving individuals feeling unsatisfied. Sirna’s study focused on the idea that portions do not always accurately represent the overall meal, as many meals consist of multiple ingredients and dishes.
The study’s recommendations include starting meals with a glass of water to help fill the stomach and eliminate the urgency of hunger. Sirna also suggests wearing clothes with a belt or buttons as a tool to slow down eating and evaluate feelings of fullness during the meal. Additionally, including vegetables in meals is recommended, as the fiber helps individuals feel full faster.
Furthermore, Sirna states that carbohydrates do not need to be completely avoided, but wholemeal options with fiber are preferable. He also recommends munching on foods that require minimal jaw work, such as oranges, pistachios, and shellfish. Consuming a small amount of soup before the main course has also been shown to reduce calorie intake by about 20%.
Sirna’s study also suggests avoiding buffets and food containers, as well as being mindful of the color of dishes, as similar colors may lead individuals to consume more food. Dimming the lights and listening to pleasant music while eating can also increase enjoyment and reduce portion sizes. Finally, chewing slowly, putting the fork down between bites, and drinking extra water can help increase the feeling of fullness sooner.
These simple yet effective tips provide individuals with a practical approach to decreasing caloric intake without sacrificing satisfaction. As Sirna’s study continues to gain attention, many are eager to implement these strategies into their daily eating habits.