Distinct foods with smaller unit would be an effective approach to achieve sustainable weight loss

We studied the effects of food type and food unit size on food intake and satiety using fried rice mixed with Kimchi in healthy Korean young women (n=31). Amorphous fried rice (1st week), distinct large fried rice balls (100 g/unit, 2nd week) and distinct small fried rice balls (20 g/unit, 3rd week) were served in the same content and volume (500 g). Subjects ate significantly (p<.001) less distinct large fried rice balls (243.5 g) compared to amorphous fried rice (317.2 g). Despite consuming more amorphous fried rice, subjects did not feel significantly fuller after eating amorphous fried rice compared to distinct large fried rice balls. When distinct fried rice balls were served as smaller unit, subjects ate significantly less them (small unit; 190.6 g vs. large unit; 243.5 g, p<.01). Although subjects ate more distinct fried rice balls provided as large unit, they rated similar satiety and hunger levels for distinct small and distinct large fried rice balls. In conclusion, we propose that distinct foods with smaller unit would be an effective approach to achieve sustainable weight loss.