If you're trying to lose weight, you might want to put more stuff on your plate. Sound counterintuitive? Well, there's a catch: It has to be healthy, low-calorie stuff. A number of studies indicate that human hunger tends to be satisfied by the volume of food consumed, not the calories within, USA Today explains. So if you can pump up your serving size without pumping up your calorie count, you'll lose weight without feeling that snack-inducing hunger.
How do you do that? Here are some suggestions:
- Add vegetables—Some simple sliced cucumbers, zucchini, radishes, and more can add volume, while adding color and texture to the dish. Not fancy enough for you? Whip up some vegetable purees. One recent study did that, and found participants could be equally satisfied with 350 fewer calories.
- Slice your food—Cutting food up makes it seem more plentiful. In one study, participants given chopped up pieces of bagels ate less than those given whole ones, yet were equally satisfied.
- Aerate—Adding air to your meals makes portion sizes seem longer, making snacks like popcorn or puffed grain cereals better than crackers or granola bars.