Perception + Sensation

One thing almost every client and I discuss is the importance of sitting down to a completely built plate each time they eat. I explain how just the act of seeing a complete meal can have an effect on how satisfying it can be. This piece of advice isn't just from gut instinct (although, when I take my own advice, it works). It stems from research that indicates how both hunger and the feeling of being satisfied are linked to our perceptions of our meals. 

Here's the example the study gives:

• Day 1 : A group of people were given a three egg omelet, but were told that it was a two egg omelet.
• Day 2: The same group of people were given a three egg omelet, but were told it was a four egg omelet.

1. Results: Even though these individuals always received the three egg omelet, when they were told they only got a two egg omelet, they reported being hungrier and eating more throughout the rest of the day.
2. Special Notes: Hunger hormones were reported to have NO change, which basically means that your eyes can tell your brain that you're hungry. 
3. THE TAKEAWAY: Add low-calorie, nutrient dense volume to your meals. This goes right along with my recommendation to fill half of your plate each time with produce (mostly vegetables). When you do this, you'll be helping yourself feel more satisfied with a meal that might be lower in calories (albeit still nutritious) than a higher calorie alternative.

References

1. Kadey, M. "Pump up the Volume." (2018). Fitness Journal​. February 2018 Issue.