Most of us focus on portion control for weight loss, but starting your meal with a salad could be one of the simplest ways to eat less without trying, according to a registered dietitian.
Nutrition professor at Boston University Doctor, Joan Salge Blake, points to evidence showing having a large, low-calorie vegetable course before the main meal could reduce total calorie intake by up to 10 per cent.
The mechanism is simple: because vegetables are high in fibre but low in calories, they fill you up without contributing much to your overall food intake.
And in the Mediterranean diet, they are often consumed as a starter to help take the edge off hunger before richer dishes are served.
Having a vegetable-rich starter can curb the appetite for richer foods
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Prioritising large portions of low-calorie ingredients early in the meal ultimately makes it easier to eat less overall without consciously restricting food intake.
Water works in similar ways. In one study of more than 170 women who drank at least a litre of water daily, the habit was associated with losing around five pounds over 12 months.
“In my experience, working with individuals who want to lose some excess weight, some folks confuse their feelings of hunger with thirst,” Dr Blake told GB News.
“Drinking adequate amounts of water throughout the day may help hydrate folks and reduce mindless munching.”
The Mediterranean diet’s reliance on calorie-dense staples like olive oil, legumes and oily fish may seem at odds with weight loss – but they play a specific role.
Legumes typically replace other high-calorie animal proteins at meals, upping fibre intake while cutting calories.
Oily fish like salmon and tuna also feature widely in the diet but tend to be served as smaller portions with vegetables making up the bulk of the plate.
It goes to show structure, instead of restriction, can be instrumental in weight loss. Eating the right foods in the right order allows satisfaction to come before excess.
Registered dietitian Janelle Bober is also an advocate for volume eating, but stresses picking the right ingredients is absolutely crucial.
“The foods that allow you to eat larger portions while staying in a calorie deficit are low-calorie-dense foods, things like leafy greens, broccoli, cabbage, carrots, bell peppers, anything that is not potato, corn or peas,” she previously told GB News.
Restructuring meals can prove more helpful than abstinence for weight loss
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While fruits also work, it is worth noting their sugar content makes vegetables the better choice.
“Other options include whole grains, especially those with added fibre and protein,” Ms Bober added.
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