Consuming low-energy-dense salad before rather than with the main course increased vegetable consumption by 23%. To moderate energy intake, maximizing the amount of salad eaten may be more important than the timing of consumption.
problem of obesity, it is important to identify effective strategies for decreasing energy intake.
Research has shown that reducing the energy density of foods and meals is one promising approach for moderating energy intake in both the short and long term (Rolls, 2009; Ello-Martin, Roe, Ledikwe, Beach, & Rolls, 2007).
In multiple controlled studies, consuming a preload of a low-energy-dense food such as soup, fruit, or vegetables reduced meal energy density and energy intake. It is unclear, however, whether the effect of consuming a low-energy-dense food depends upon eating it as a first course, or whether it would be as effective eaten as a side dish along with the main course.
For me it works if I have it as a first course and take atleast ten to fifteen minutes to have it
Maximizing salad intake was an effective strategy for reducing meal energy intake.
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264798/
https://www.deepdyve.com/lp/elsevier/salad-and-satiety-the-effect-of-timing-of-salad-consumption-on-meal-HJ6u0sj8Dr
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