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Pile up your plate and lose more weight

by TonyBerkman (editor), Costa Rica, September 22, 2012

Credit: creative commons

Recent studies show that increasing the amount of food you eat can result in losing weight.

If you're having a challenging time losing those pounds you may want to start putting more food on your plate. If this sounds just like the kind of diet you've been waiting to hear about then you're in good company. There is a catch to this eat more diet.

The food you place on your plate has to be healthy and low in calories. Numerous studies show that our hunger is satisfied by the volume of food consumed and not necessarily the calories contained within the food, explains USA Today.

What's this mean? If you increase your serving while not increasing your calorie count you will lose weight without that crazy feeling of needing a snack.

So how exactly do you do this? The studies include the following suggestion.

  • More veggies — add sliced cucumbers, zucchini, radishes, carrots add volume, color and texture to your food. If this doesn't do it for you then create some vegetable purees. One recent study where they included purees found that participants could be equally satisfied with 350 fewer calories. Interested though don't know how to make vegetable puree? Visit for some easy ways to whipp up your puree.
  • Slice food— when you cut up your food it food up makes it seem more plentiful. In one study, participants given chopped up pieces of bagels ate less than those given whole ones, yet were equally satisfied.
  • Aerate—Adding air to your meals makes portion sizes seem longer, making snacks like popcorn or puffed grain cereals better than crackers or granola bars.

Time for a vegetable run?

Read more about the various studies at

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5 comments on Pile up your plate and lose more weight

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By Barbara MacDonald on September 22, 2012 at 09:57 pm

Interesting, I was hearing something about this on Dr. Oz...seems like it might really be helpful to some who do struggle with weight issues.

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By melanie jean juneau on September 22, 2012 at 09:58 pm

smart and easy- good tips for my husband and I did gain 4-5 lbs.

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By Uttam Gill on September 22, 2012 at 10:23 pm

Tony in the mixed bag of my impressions about various kind of food, I always remained in state of flux that what causes what...I have no problem of obesity...With Gods grace I don’t have to go for some drastic change in my food intake…But I would like to share with you my recent visit to eating joint “California Pizza”…Let me say, I am very rigid, when it comes to experimenting with food…However to my surprise I decided to experiment…I never had “Mediterranean salad” before…I had and enjoyed with other things which we ordered for…To my utter surprise I felt unusually so hungry after 4 hours again…was that a magic of “Mediterranean salad”…Again in dinner I had my stomach full with Indian meal and morning got up fresh…I have understood that it is better to experiment with food but right now “Mediterranean salad” is rolling on my tongue…

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By Rum-Punch Drunk on September 23, 2012 at 12:27 pm

Now that is what I love to hear. Pile the plate high to the sky and still lose weight. I agree that healthy foods should be eaten at abundance providing the calorie count is low, but not use to hearing it. I'm going to start this diet right away, and watch that fat melt.

As for adding the air part, does that mean you will end up having to pass more wind? Only asking.

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By Angie Alaniz on September 24, 2012 at 02:17 pm

rum drunk I would really hate to smell your wind

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