Janelle

“If you ask people to double their baseline number of chews per bite, they end up eating about 15 percent less pizza, feeling just as full eating more than one hundred fewer calories.2996 Even just asking them to chew 50 percent more times than normal may cut their consumption by nearly 10 percent.2997”
― Michael Greger, How Not to Diet

“Overweight women were randomized to eat calorie-restricted weight-loss diets with or without a teaspoon of added cumin a day (half a teaspoon at both lunch and dinner). Over the three-month study, those in the cumin group lost about four more pounds and nearly an extra inch off their waists, in addition to significantly dropping their triglycerides and cholesterol.2727 Since cumin can be purchased in bulk for less than a dollar an ounce, a teaspoon would cost less than ten cents a day.”
― Michael Greger, How Not to Diet

“Preload studies, where people are fed a first course one, five, fifteen, twenty, thirty, or sixty minutes before the main meal, show that this fullness feedback loop may take about twenty minutes to fully tamp down our appetites.”
― Michael Greger, How Not to Diet

“When people are randomized into diet-and-exercise interventions versus diet alone, the diet-and-exercise groups do better, but the difference in weight loss only averages about two pounds.3095 The studies lasted between three and twelve months, and all that extra prescribed exercise seemed to translate into only a few pounds lost.”
― Michael Greger, How Not to Diet