Understanding Delboeuf illusion and how it can be used to one’s advantage

She added, “Studies have shown that if you switch from a 12-inch plate to a 10-inch plate then there can be a 22 percent reduction in the amount of food you eat and waste. Therefore, when it comes to appetite control, seeing the food is just as important as tasting or smelling it.”

 

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What is Delboeuf illusion?

Speaking with indianexpress.com, Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist Diet and Nutrition, Nanavati Max Super Speciality Hospital explained that Delboeuf illusion is a visual illusion that affects our perception of size. “It occurs when a circle (or in this case, food) is surrounded by another concentric circle (the plate). The illusion is that when the surrounding circle is larger, the inner circle appears smaller and vice versa. This phenomenon can be applied to portion control when it comes to eating,” she says.

How can Delboeuf illusion help in portion control?

Switching from a big plate to a small plate can help with portion control, as the Delboeuf illusion causes the brain to perceive the food on the smaller plate as more abundant. “This results in a person feeling satisfied with less food, which can help control overall calorie intake and prevent overeating,” explained Sisodia.

Other tips to avoid overeating

Sisodia shared some more tips to avoid over-eating. They are:

Mindful eating: Focus on your meal and be aware of your hunger and satiety signals. Eat slowly and savour each bite, which can help you feel full sooner.

Limit distractions: Avoid eating while watching TV or working, as these distractions can lead to mindless eating and overconsumption of food.

Start with smaller portions: Serve yourself smaller portions initially, and only go back for seconds if you are still hungry.

Incorporate more vegetables and whole grains: These foods are high in fiber and can help you feel full for longer periods. Opt for whole-grain chapatis, brown rice, or whole-wheat pasta instead of refined options.

Drink water before meals: Drinking a glass of water before eating can help you feel fuller faster, reducing the chances of overeating.

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