THINKING YOU ATE A LOT MAY HELP YOU FEEL FULL LATER

 When it comes to our perceptions of fullness and food satisfaction, our minds play a central role.  For example, in numerous studies it has been found that when people are lead to believe what they are eating is decadent they like the item better than when they are told the item is healthy.  And, when people visualize eating an item, not just having a passing thought about a food, but going through the mental process of the action of consuming the food, their perceived hunger and cravings for the item are diminished.  Adding to these findings, a new study has demonstrated that when people believe they have consumed a large portion, even when the actual portion is small, they feel less hungry hours after the meal.

This study included volunteers who were given what appeared to be either a small or large portion of soup for lunch. The researchers, however, manipulated the amount of soup the volunteers actually consumed by using a hidden pump that could refill or empty a soup bowl without the eater noticing.

They found that immediately after they ate, the volunteers' level of hunger matched the amount of soup they had eaten, not the amount they had seen just before eating. But two to three hours after lunch, those who had seen a larger portion of soup had significantly lower levels of hunger than those who had seen a smaller portion.  And, 24-hours after eating the soup, more of the volunteers who had seen a larger portion of soup (but had in fact consumed a smaller portion) believed that the portion they had consumed would satisfy their hunger

Lead researcher Dr. Jeffrey Brunstrom and his colleagues said their results demonstrate the independent contribution of memory processes to feelings of satiety after a meal.  "This study is exciting because it exposes a role for cognition in the control of hunger - appetite isn't governed solely by the physical size and composition of the meals we consume,” said Burnstrom.

What to do:  To help you reduce your portions while feeling satisfied, serve your meals on dishes that make the portion look bigger such as shallow bowls, small plates, and glasses that are tall and thin (rather than short and wide).  Engage your mind in the process of eating.  Remove distractions such as television and phones and eat your food slowly, savoring each bite. 

Adapted from articles available at:

http://www.nlm.nih.gov/medlineplus/news/fullstory_132005.html

http://www.foodnavigator-usa.com/Science/All-in-the-mind-Meal-memories-may-influence-later-feelings-of-satiety

Source:

Brunstrom JM, Burn JF, Sell NR, Collingwood JM, Rogers PJ, et al. (2012) Episodic Memory and Appetite Regulation in Humans. PLoS ONE 7(12): e50707.doi:10.1371/journal.pone.0050707