French Eating Habits - Dieting Tips & Effective Weight Loss Strategies
Variation in the Diet
Variation in our diet is necessary to obtain the large diversity of nutrients the body requires to function. This is a natural tendency in humans which evolved in part to cope with the changing seasons and food availability according to Darwinian Theory of Evolution. Methods of eating from ancient civilisations however do not necessarily translate well in postmodern society. In highly developed countries almost every food type is now available all year round due to the emergence of large chain supermarkets and world trade. Where variation in our diet was once necessary to maintain weight and life, we now need to evolve new eating habits that limit weight gain.
A Natural Weight Loss Strategy
Training ourselves to adopt new eating habits that limit weight gain requires that we first understand what drives these habits. People seem to have a tendency to underestimate serving sizes, and therefore calorific intake, if there are too many food types on the plate. Researchers have termed this observation the ‘buffet effect’. For example, if a plate is filled with the same food item it appears to us to be in a large quantity. However, if there are several smaller servings of different food items on the same plate we perceive the total of the separate amounts to be less. This is the explanation from the marketing perspective of Joseph Redden to be published in the Journal of Consumer Research. Here we have the basis for a natural weight loss strategy.
French Eating Habits
What is it about French eating habits that keep them slim on a diet that seems so rich and high in calories? Perhaps it is the way in which they apply variation to their diet. According to French medical nutritionist Laurent Brondel from the University of Dijon, the ‘buffet effect’ is not only created by our visual perception of quantities but is possibly also to do with the way our appetite is affected by taste. For example, we are more likely to stop eating earlier if presented with a plate full of mashed potato, rather than with a plate full of a meat and different vegetables. Not only do our taste buds become bored with eating a lot of the same food type but we also feel full sooner and even begin to feel nauseous if we continue.
A typical French main course might include a meat dish and one other item such as a vegetable or pasta. The meal does not include a large variety of flavours and the result is that they tend to eat a smaller quantity of food. On social occasions they will eat several courses, but the servings of each are much smaller than we are used to in the Anglo-Saxon culture.
The variety of food types is influenced by cultural factors. Although of course large supermarkets also exist in France, the culture dictates a preference for local produce within each geographical region. This means the variety of foods from which they choose are subject to soil type, climate and seasonal availability. Sufficient variation of food can be obtained at different meals during the day and from day to day variation in meals. It isn’t necessary to have a large variety of food at each meal.
Another important cultural difference is that the French never eat between meals. Meals are eaten at fixed times and they are very particular about what type of food is consumed at which hour of the day. Eating meals over a longer period of time with family and friends aids digestion, rather than eating quickly in front of the television. Eating in front of the television becomes habit forming, leading to food consumption outside of meal times increasing the daily calorific intake. They eat for pleasure rather than just for the sake of eating something, and so the tendency is to eat food of higher quality. It is also worth noting that the number of fast food outlets in France is very small compared to the United States for example. French people typically prefer to eat at home. Overall, French eating habits are more natural for the body.
Adopt French Eating Habits and Limit Weight Gain
Follow the natural weight loss strategy below:
* Restrict food choices to foods that are produced locally
* Restrict food choices to foods that are available in season
* Limit the number of food items at each meal
* Do not snack in between meals
* Eat fresh rather than processed food
References
Redden J. and Hoch S. 2009, The Presence of Variety Reduces Perceived Quantity, viewed 2 April 2009, https://www.carlsonschool.umn.edu/assets/136663.pdf