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Supersizing Increases Calorie Intake for Several Days
WLR dietitian Juliette Kellow reports on new research which
proves once again that the more food we have in front of us, the
more we're likely to eat.
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Supersizing Increases Calorie Intake for Several Days
By WLR Dietitian
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Most slimmers know that supersizing a meal increases the calorie
content of that meal. But now new research shows that we tend not to
compensate for this at our next few meals – even if we’re once again
given a large serving.
The research published in the Journal of the
American Dietetic Association gave 32 adults the same meals and snacks
for two consecutive days over a three-week period. However, each week
the meals and snacks varied in their serving size or portion.
When
portions increased by 50 percent, daily calorie intakes increased by
16 percent, and when portions were doubled, calorie intakes increased
by 26 percent. Daily ratings of fullness were lowest on the days when
the smallest portions were received, but surprisingly they didn’t
differ significantly between meals that had 50 percent or 100 percent
more food.
WLR says:
This research proves once again that the more food we
have in front of us, the more we’re likely to eat – and unfortunately,
we can’t rely on appetite control to tell us when to stop eating.
Quite simply, bigger portions mean more calories and ultimately a
bigger dress size!
Try these tips on how to control your calories and portion size:
- When eating out, never supersize meals.
- Always go for the
smallest item available – that means opting for a regular hamburger
and small fries instead of a double cheeseburger with large fries; or
choosing the thin and crispy 7-inch pizza rather than the stuffed
crust 10-inch pizza!
- Never eat from packets or tubs – it’s easy to
polish off an entire 100g packet of tortillas or tub of ice cream if
you can’t easily see the quantity. Instead, always serve food on
plates so you can see the amount in front of you.
- Always follow
recommended quantities on packets of rice, pasta, couscous and
breakfast cereals – and don’t be tempted to throw in another handful
‘just in case’.
- Try swapping your usual plate for a smaller bowl –
you’ll be less likely to recognise the fact that you’re eating less.
- Always fill your plate with low-cal vegetables or salad first – they
should cover at least a third of your plate.
More Information You can access the calorie database and
keep an online food diary, free,
for 24 hours. |
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