Before dinner nibble on a dill pickle, nuts, guacamole or veggies and a vinegarette salad. These are sugar blockers....or make a cucumber, chopped onion and shredded carrot salad in vinegar. It is also sugar blocking....the vinegar helps deactivate an enzyme the body needs to convert starch into blood sugar and can reduce blood sugar peaks and valleys which can make you more hungry. Vinegar can reduce blood sugar peaks and valleys that even normal people have.
Have a fatty snack 10 to 30 minutes before your meals and you will stay full. A salad will soak up sugar and starch...Include protein with your meal...even an apple with a tad of peanut butter before a party will help...take along a raw veggie tray and snack on those veggies as well.
We used to do this all the time with multi course dinners. Soup and salad before a smaller dinner. You should be eating salad greens before a meal ( watch the dressing ), and eating plenty of vegetables at each meal with some lean protein.
The best example of this is in a restaurant nowadays, but they give you bread, soup AND salad, as well as an appetizer many times, and then 3 servings of dinner on one plate, followed by dessert, which you probably shouldn't be eating more than around 6 special days a year. Unless of course, you consider fruit to be dessert.
Sticking to a large salad, with maybe 1 slice of bread before a meal will help, as long as you cut dinner down some to offset the fact that you won't be as hungry. If you cook it, you will most likely eat it. Make a smaller dinner of 1/2 vegetables, 1/4 starchy carbs,1/4 lean protein, and see if that helps.
Filling up on salad, or vegetables pre-dinner may help control your appetite some, but probably not enough to turn down food sitting on your plate. If you just add a plate of vegetables, and keep dinner the same size, you will most likely just overeat, and be bloated.
It is basically about volume of food, and pre-eating low caloric, high volume foods will result in you feeling full, even after a smaller dinner. This lets you eat less, and lose weight. Just don't forget to cut the size of dinner.
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12/12/13 6:30 P
I've been doing this for years. I fill up on salads and veggies first. By the time I go up for other foods, I'm not hungry enough to pile my plate with a bunch of stuff I don't need to be eating.
This is a great tip.---new to me too. Thanks for sharing. Any other ideas??
Becky Your SP Registered Dietitian Nutritionist
12/12/13 3:08 P
The Today Show had a segment this morning about 3 weight loss stories. One woman went from 410 lbs. to 148 lbs. in 3 years (262 pound loss). One of her tips was, when she was faced with a buffet, she would fill one plate with produce and eat that first. She then allowed herself a second plate which she would fill with sensible portions of whatever she wanted.
I love this idea for holiday parties coming up. Facing a table of delicious, fattening food when I am HUNGRY is a dicey situation for me. A plate of vegetables and maybe a little fruit will take the edge off in a healthy way. Anyone else have a favorite holiday party tip?
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