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If you find using a smaller plate is not keeping your calorie consumption down, Michael suggests “ensuring every mouthful packs a punch”.
“Each meal needs to score highly on what dieticians call the ‘satiety factor’ — the feeling of fullness after eating, which suppresses the urge to graze between meals,” he continued.
“That means good-quality protein with most meals (a piece of fish, meat or perhaps tofu weighing about 100g or the size of your palm).
“Plus some healthy fats, such as olive oil (both of which keep you feeling fuller for longer), and unlimited quantities of vegetables.”
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