Having a quick bite before a meal has been proven to help fill you up so you won’t want or need as much to eat to feel satisfied. If you eat a little fat 20 minutes before your meal, you will stimulate the production of a peptide in the gastrointestinal tract which will send a signal of fullness to the brain.
If you have a little of the right kinds of fat right before you eat, you can “trick” your hormonal system by sending the signal to your brain that you’re full. This helps you from overeating at a regular meal at home, when dining out or if you have a special event where you will know you be faced with a lot of foods. It will also help you make wiser food choices rather than dig right into the bread or chips and salsa typically served before a meal.
I’ve used this trick many times before dining out.About twenty minutes before a meal try and have one of the following …
6-8 raw walnuts
12-18 raw almonds
20 raw peanuts
1 cup of your favorite soup
A few hard-boiled or deviled eggs
1 cup greek yogurt with 2 tbsp. chia seeds
8 oz of water with 1 tablespoon of psyllium
Then when you sit down to your meal, you will be able to sit down for a meal and eat for pleasure, not for hunger which will help you eat less. And remember to eat slowly during your meal, which also helps you from over eating.