Did you know the danger zones in the diet can cause you to gain weight unknowingly?
A recent study found that we underestimate how effective fattening food is clipped from someone else’s plate.
A study for the Journal of Consumer Psychology found that nosh appears to be less fat when shared because you don’t feel like you own it.
So when you help a friend or their partner with their chip, you’ll consider it 18% less fattening than you would if you stuffed your own pocket.
But this if not the only dietary illusion to look for.
Here we reveal more, and nutritionist Rhiannon Lambert tells Katy Docherty and Amy Jones how to avoid them.
MANY of us have gained weight during the lockdown because our plans were canceled and food became even more important.
In May 2020, the nation’s total calorie intake was 15 percent higher than normal, according to the Institute for Fiscal Studies.
In the second half of that year, it was still up 10%.
RHIANNON SAYS: “Stay-at-home temptations are limited to whatever you have at the time – so make sure you have healthy snacks on hand like nuts and fruit.”
The enjoyment of crisps, candy, chocolate and cake while sitting at your desk during the workday is quietly increasing.
The average loss is an extra 2,240 calories per week.
RHIANNON SAYS: “Having quirky passions can be really good for you, but try to make sure it doesn’t always happen.
“Keep a food and mood diary and make sure you eat well-balanced meals three times a day, with a few snacks if needed.”
We all enjoy a snack or three while watching a movie – especially when the action gets intense.
But as a result, we consume an average of 13,000 calories a year at the cinema, a recent survey found.
RHIANNON SAYS: “Exchange crisps for regular or lightly salted popcorn. Popcorn is high in fiber and contains much less salt than crisps.
“Dark chocolate is another great option. It contains iron, magnesium and more minerals than choc milk.”
After just a few drinks, we are more likely to get drunk after high-fat foods.
So even moderate drinking before a meal increases calorie intake by 11%, according to a 2015 study in the journal Appetite.
RHIANNON SAYS: “Try to avoid takeaway food after drinking – you will be tempted by unhealthy foods.
“It is best to stop drinking after one drink.
“But if you can’t do that, try alternating alcohol and water — and don’t drink on an empty stomach.”
Eating out has always been a treat – especially now that we’re allowed to do it again.
But doing this for lunch, rather than eating at home, typically adds 158 calories to your daily intake, a study by the Economic Research Service found.
Eating out can mean an extra 144 calories.
RHIANNON SAYS: “If dining out, consider grilling or steaming options – and swap out for new fries, extra veggies or a salad.
“Also, ask for any sauces and dressings served on your plate.”
With a variety of tempting foods on offer, it’s easy to top up.
Studies have shown that we can mock up to a third more, while US research shows you are more likely to choose fatty foods in a buffet.
RHIANNON SAYS: “Try These Healthy Foods”
- 1 brush contains protein, eg. chicken and fish.
- A handful of carbohydrates, for example. rice, oats, starchy vegetables and fruit.
- 2 handfuls of non-starchy vegetables, eg. broccoli, spinach, peppers.
- 1 thumb of healthy fats, for example. olive oil, avocado, coconut oil and nut butter.
The more spiritual among us believe that the full moon can affect our appetites – and science backs this up.
This is because softer evenings can affect sleep and disrupt the production of the hormone melatonin – both of which cause feelings of hunger.
RHIANNON SAYS: “Studies show that sleep-deprived people have greater cravings and tend to eat more calories.
“But a high-carb meal eaten a few hours before bed can help you fall asleep faster and improve sleep quality.”
Dinner on TV
We all love getting together for dinner on TV – enjoying a hearty, rich meal before our favorite show.
After a tiring day at work, we feel like we deserve it – and feel much better for it.
But be careful. Research from the University of Liverpool shows that eating when distracted can increase intake by up to 25%.
RHIANNON SAYS: “Consider scheduling family mealtimes by eating together at the dinner table and in an electronic-free area.”
Rhiannon is the author of the Sunday Times bestseller The Science Of Nutrition.
https://www.the-sun.com/lifestyle/4466694/diet-trick-hotel-buffet/ Use this smart diet trick at your hotel buffet to never gain weight again