The size of a portion and the speed at which a person eats directly determine whether they will eat more than their body needs, according to researchers from Pennsylvania State University who studied the eating habits of adults of different ages.
How the experiment was conducted
The study involved 44 men and women aged 18 to 68. About two-thirds of the participants were women, and almost half were overweight or obese. They were given a macaroni and cheese lunch each week for four weeks, but the portion size was randomly varied. The meal consumption was monitored using video to assess the speed and size of bites.
Main conclusions
When portion size was increased by 75%, participants ate 43% more food. While the rate of consumption did not change with portion size, those who ate faster or took larger pieces tended to eat significantly more.
According to the author of the study, doctoral student Paige Cunningham, this is directly related to the body's reaction: the less time food is held in the mouth, the weaker the signal of satiety reaches the brain.
What do scientists advise?
Experts recommend consciously controlling portion sizes and taking your time when eating. To avoid overeating, you can:
-
choose foods with fewer calories per gram,
-
increase the proportion of vegetables,
-
reduce fat,
-
diversify dishes with spices and herbs.
Interestingly, when scientists artificially reduced the calorie content of dishes by 30%, the participants did not notice this. The taste remained attractive, but overall calorie intake decreased.
So even small changes in eating habits—smaller portions, a slower pace, and lower-calorie ingredients—can have a significant impact on weight control and overall health.
