Our mothers indoctrinated us into it. Society tells us we shouldn’t belong. For those of you who are still diehard members (like me), here’s how to maximize your lifetime memberships:
1. Use smaller plates
2. Be extra choosy about what goes on the plates
A recent Penn State research study into comparing weight loss vs. caloric intake revealed that there are two effective ways to make calorie counting and/or portion sizes work to lose weight—but the two strategies combined produced the most sustainable long-term weight loss.
When a group of study subjects used normal-sized plates and loaded them with a 2/3 size portion of what they would normally eat in a meal. These test subjects were then moved to smaller plates with the same size portions, giving them the appearance of fuller plates.
Another group of study subjects used normal-sized plates, but loaded them normal-sized portions of less-calorically-dense foods, such as fruits and vegetables.
This study also included a third group component—those who both used smaller plates AND filled them with less dense foods.
All groups consumed fewer calories and had long-term potential for weight loss if the test regimens were maintained for long periods of time. The third group had the most weight loss and the best weight loss sustainability of all the study groups.
About the discount membership to the Clean Plate Club: discount your portions by 1/3, or learn to load your plate with less calorically-dense foods. The discount comes in the form of calories consumed, and it will work in your favor over the long term for weight loss sustainability and improved health—now there’s evidence to prove it.
Join me in raising your fork and shouting the club motto: SALADS RULE!
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4 comments:
We use the smaller "luncheon" size plates. The problem is you don't lose weight if you keep going back for seconds, and thirds. . .
How true! However, with salad makin's on the plate, you get so full from the first plateful that you don't NEED to go back for more.
get a dog or cat and save food from your plate for them to save money
also--fill the plate only once
Got news for you, sunshine: cats cannot digest beta carotene, and are strict carnivores. Dogs work perfectly as the household garbage disposal--they're omnivores, and can almost eat anything (within reason). Cats also shouldn't have carbs--it creates diabetes (go ahead, ask me how I know). If humans are supposed to eat no more than 3 ounces of meat twice a day, this doesn't leave much for the cat now, does it?
Have you actually SEEN a 3-ounce piece of meat? It's small, and gets smaller with cooking.
The Clean Plate Club's whole object is to fill your plate once and eat it all--in this case, filling a smaller plate with less calorically dense foods makes the best sense.
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