Portion control is unquestionably important, especially with high calorie-density foods. You have more flexibility to consume larger portions of foods that have fewer calories per gram, than those that pack a lot in each little bite.That's why a huge bowl of green salad with one scoop of canned tuna or chicken breast (all of ~360 calories with olive oil dressing) is much more filling than one sandwich or burrito, which may have 600-900 calories.
So, the answer is to use both portion control and content control to stimulate you brain's satiety (or fullness) center.
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