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[dadatwe]

Hija i just want to find out what i can do to reduce the portions of food i eat becouse i always intend to eat allot and i dont know what tricks are there i can use to reduce my portion intake.

thanxxxxxxxxxx

[swanso5]

first have 2 glasses of water before each meal and then serve your food on a small plate, not a dinner plate and only cook enough food to fill that

[Boss Man]

Good trick.

The Water expands the Stomach lining, creating a feeling of partial satiety, so when you eat, you feel fuller quicker.

The only real downside I could see to this is, if you finish less than the full amount of food, (from feeling fuller sooner), you can't accurately assess how much of the Proteins, Carbs and Fats you've eaten, unless you have a simple meal, that splits them, like Chicken, Broccoli and Olive Oil, as opposed to a meal with 5-6 ingredients in, you might hand prepare before cooking, where all the Macros are mixed together.

I read somehwere once the possibility of this causing diluted Stomach PH, which reduced digestion efficacy, and Juice being better, as the Sugars have a lesser effect on PH reduction.

Can't say I agree with this whole-heartedly, or that it is bunkem either, but I would still think as a way of portion control, the Water method does have some merit, and is worth trying.

If you find you have difficulties eating all the meal, and end up with , (for example), a large proportion of Carbs left on the plate, then the possible solution, to digesting a possibly meagre amount of Carbs or Protein, is to have a mouthful of Protein source, then a mouthful of Carb source etc etc, then if you have anything left, you should have at least consumed a reasonable amount of Macros, in the kind of ratios you set out to have.

[dadatwe]

Hmmm i have try'd the water trick but it has no effect on me. i just intend to eat again and agin, ,boss man,, do u think it will be a good idea to eat
some fruits before my meals? maybe that might help?

[Boss Man]

Not really, unless you gave the Fruit 10-15 minutes to digest, so there's no real combination issues, and didn't eat Fruit later one in the day when it's thought you don't need Fruit Carbs then.

I'd not bother with that idea personally.

[swanso5]

have 3 glasses then

mate just get some self control

eat what's on the plate then walk away..


don;t eat when watching tv either

[katiesuarez]

Try a broth-based soup: Simmer 1 can of chicken/beef broth with a clove of fresh garlic and a stalk of chopped green onion (aka scallion). One can of broth contains only 20 calories and has zero carbs. Just be sure to watch your sodium intake. The fresh garlic (Allium sativum) and onion (Allii fistulosi) will also support your immune system. They are both anti-fungal and anti-bacterial, they can help lower cholesterol and they are great sources of antioxidants.

Also, try having a large salad: Try mixing shredded cabbage, baby spinach (in lieu of lettuce) and fresh broccoli. These nutrient dense, low calorie foods should be in everybody’s diet. Skip the croutons and beware of “diet” dressings. They often contain hydrogenated oils and high levels of sodium and sugar. Try making your own dressing with things like olive oil, lemon juice, rice vinegar, herbs/spices, etc… Toss your veggies with the dressing so they are evenly coated. This way you won’t need as much. People often make the mistake of putting dressing on top. They end up eating the top layer of salad with all of the dressing so they have to add more when they get to the bottom, which will add extra calories. Eat as many of these veggies as you like, as they will fill you up quickly. It would be very difficult to overeat when it comes to veggies.

Lastly, follow the 20-minute rule. It is summed-up quite nicely in this article:

http://www.t-nation.com:80/readArticle.do?id=1815343&cr=dietAndNutrition

I hope this helps! Good luck!