In a multicultural country like India, food is considered sacred and wasting just one bite is considered disrespect. “Clean your plate before you get up” is a practice that has been ingrained since childhood, to ensure we are getting adequate nutrition in our growing years, and most importantly, to ensure that no food is wasted. While our parents’ best interests in adulthood have our best interests in mind, this can lead to unhealthy eating habits, disruption of the body’s hunger-fullness mechanism, and weight gain and obesity-related diseases. It doesn’t help either that the majority of us eat from large 10- and 12-inch plates. The tendency to finish all the food on the plate even after the hunger is satisfied is known as the “clean plate syndrome”. If you tend to, you are now welcome to the Clean Plate Club. “As mentioned earlier, clean plate syndrome can lead to overeating. The concept of continuing to eat even after you have achieved satiety is not a good eating practice because it leads to weight gain and prevents you from losing weight. If you are a member of the Clean Plate Club, the first step in losing weight is to leave the club. In this post, we’ve listed 10 ways you can get out of the Clean Plate Club once and for all.
What is Clean Plate Syndrome?
Clean plate syndrome consists of consuming all of the food that is on the plate even though it is full and full. As children, we were instructed to finish all the food that was served on the plate, but after we grow up the guilt of throwing food away eats our moral conscience. We also often underestimate the calories present in the last bite and keep overeating to finish off everything on the plate. Interestingly enough, clean plate syndrome occurs mostly with sugary and high-fat foods, not healthy foods or vegetables.
9 ways to leave the Clean Plate Club:
1. Stop overwhelming yourself: when trying to lose weight, stop looking at the amount of food, instead measure the amount that is served and do not monitor any food that is you Difficult to finish later.
2. Eat up to 80% full: This one simple rule can increase your weight loss and also improve overall health – “Hara Hachi Bu” is an eating technique that originated in the Japanese region of Okinawa, where people live long and are not obese and rarely have metabolic diseases such as type 2 diabetes, stroke or cardiovascular problems. “Hara Hachi Bu” means “eat until you are 80% full”. This practice encourages stopping eating once a person reaches 80% satiety. Here is an in-depth post on how to practice eating until you are 80% full.
3. Portion Control: Weight loss cannot occur without a calorie deficit, and portion control is an essential factor in putting you in a calorie deficit. Read over 10 food portion control tips for weight loss.
4. Meal Preparation: Meal preparation promotes healthy eating and saves a lot of time on busy days when you don’t have time to do extensive cooking. Preparing healthy foods and keeping them in the refrigerator that will last most days of the week saves a lot of money and saves a lot of the calories that come from ordered food from restaurants and restaurants. In the Rati Beauty App you will learn how to prepare meals every week to lose weight.
5. Eating Mindfully: This practice will make you more aware of the types of foods you are eating, the amount you will serve, and will help you make the right type of food choices. All of these factors add up when you are trying to lose weight. Mindful eating will also make you more responsive to signals from the satiety hormone “leptin” if you stop eating as soon as you are full. Read about 9 Mindful Eating Hacks to Eat Right and Lose Weight.
6. Get the dog pouch: Restaurants are known to serve large portions. If you’re concerned about leftovers, get a dog pouch before you start eating and put half the contents of your plate in the pouch. This will allow you to reduce the serving size and reduce the chance of overeating.
7. Save the portion as leftover: If there is still food on your plate, save the extra as the leftover and get creative the next day. A tip would be adding it to omelets or mixing it with the chappati batter and making delicious rotis.
8. Eat on smaller plates: the larger the plate, the larger the space that more food can be served. Switch from a 10-inch plate to an 8-inch plate and you can finish everything on the plate without overeating.
9. Fill half the plate with vegetables: As mentioned above, you are likely to be eating too much sugary and highly processed foods, not vegetables. Fill half your plate with vegetables and you will find that you can clean the plate without wasting any food and without putting the extra calories into your body.
How To Eat Up To 80% Full To Lose Weight
9 Mindful Eating Hacks To Eat Right And Lose Weight