How the 'Instagram diet' works

By Lisa Drayer, CNN

Updated 2044 GMT (0444 HKT) March 8, 2018

Photos: 14 ways to cut portions without feeling hungry

To lose weight, you need to burn more calories than you consume, which inevitably means one thing: portion control. But you're not necessarily doomed to a growling stomach until you reach your goal.

"Portion control doesn't mean you have to eat tiny portions of everything," says Lisa Young, author of "The Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating, and Losing Weight Permanently." "You don't want to feel like you're on a diet, but you have to eat fewer calories."

Here are 14 easy ways to cut portions, trim calories and lose fat without counting the minutes until your next meal.

Health.com: 16 ways to lose weight fast

Hide Caption

1 of 15

Photos: 14 ways to cut portions without feeling hungry

Drink 16 ounces (a big glass) of water before you eat, suggests Dawn Jackson Blatner, author of "The Flexitarian Diet." Filling your belly with water will naturally make you less likely to overeat, she says. Plus, some symptoms of dehydration may actually be what's causing your rumbling belly, so sipping some water before you eat may eliminate your "hunger" altogether.

Health.com: 10 ways your personality affects your weight

Hide Caption

2 of 15

Photos: 14 ways to cut portions without feeling hungry

We're not suggesting you squeeze into pants that are too tight. However, wearing an outfit with a waistband or perhaps a jacket with buttons can serve as a tool to prompt you to slow down and assess how you feel during your meal, says Young. As your clothing begins to feel a little snugger, it may keep you from going back for seconds.

Health.com: 25 ways to cut 500 calories a day

Hide Caption

3 of 15

Photos: 14 ways to cut portions without feeling hungry

Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach can be used as a sandwich topper or can add fiber and nutrients to pasta and stir-fries, says Blatner. Other ideas to eat more veggies: swap in mushrooms for half the ground meat in most recipes, make oatmeal more filling with diced apples, and use a whole-wheat pita in place of bread so you can stuff it with more veggies.

Health.com: Lose 10 inches in 10 days

Hide Caption

4 of 15

Photos: 14 ways to cut portions without feeling hungry

The color of your plate may influence how much you eat, according to a 2012 Cornell University study. The researchers discovered that when a plate and the food on it had a low color-contrast (like pasta with Alfredo sauce on a white plate), people at a buffet served themselves 22% more than when there was a higher color-contrast (like pasta with red sauce on a white plate or pasta with Alfredo sauce on a red plate).

The study conclusions suggest that if you want to eat less, select plates that have a color contrast to the food you're eating for dinner. Or if you want to eat more healthy foods, like a bigger salad, eat greens from a large green plate or bowl!

Health.com: 9 foods that boost metabolism naturally

Hide Caption

5 of 15

Photos: 14 ways to cut portions without feeling hungry

Rethink the way you use grains and starches. Take a breakfast parfait: Instead of starting with a granola base, fill your cup with yogurt and then sprinkle just a tiny amount of granola on top for crunch. Making a stir-fry? Load up your plate with veggies and a serving of lean protein, and then add a quarter-cup of brown rice.

Health.com: Best superfoods for weight loss

Hide Caption

6 of 15

Photos: 14 ways to cut portions without feeling hungry

Dim lights and listen to relaxing music to set the tone for a more leisurely meal, suggests Blatner. "Taking your time while eating increases enjoyment and decreases portions," she says. Remember to chew slowly, put down your fork between bites, and sip water to make your meal last longer.

Health.com: 20 snacks that burn fat

Hide Caption

7 of 15

Photos: 14 ways to cut portions without feeling hungry

Here's another way to slow down your eating: munch on foods that require shelling, peeling or individual unwrapping, suggests Blatner. Oranges, edamame and pistachios in their shells are healthy options.

Health.com: How to lose 12 pounds in a month

Hide Caption

8 of 15

Photos: 14 ways to cut portions without feeling hungry

When you sit down with a bag of chips, do you really know how many you're eating? Researchers from Cornell University sought to answer this question in a study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. So if you buy a bag of pretzels or tin of nuts that contains 10 servings, divide the contents of the container into 10 smaller baggies ahead of time.

Health.com: How to lose weight and keep it off for good

Hide Caption

9 of 15

Photos: 14 ways to cut portions without feeling hungry

Before you dive into your entree, have some soup. Though it may seem counterintuitive to add to your meal, research shows that starting a meal with soup may help you reduce your overall calorie intake. In a 2007 study, people who ate soup before their lunch entree reduced their total calorie intake by 20%. Your best bet: a broth-based soup, preferably with veggies to help you feel full from natural fiber, says Young. Here are a few healthy soup recipes to get you started.

Hide Caption

10 of 15

Photos: 14 ways to cut portions without feeling hungry

In a Cornell University study published in the journal PLoS One, researchers observed people at two separate breakfast buffet lines that featured the same seven items: cheesy eggs, potatoes, bacon, cinnamon rolls, low-fat granola, low-fat yogurt and fruit. One line presented the foods from healthiest to least-healthy, while the other line had the order reversed.

Regardless of which line they passed through, more than 75% of diners put the first food they saw on their plates; the first three foods they encountered in the buffet made up two-thirds of all the foods they added to their plate. So take a stroll around the buffet or dinner table before you serve yourself, suggests Young.

Health.com: 20 best foods to eat for breakfast

Hide Caption

11 of 15

Photos: 14 ways to cut portions without feeling hungry

It's OK to have a cocktail with your meal if that's what you really want, but keep it to one glass and enjoy it slowly, suggests Young. To trick yourself into believing you're having more, pour your drink into a tall, thin glass. A 2005 study published in the journal BMJ revealed that practiced bartenders who poured what they thought was a shot of alcohol (1.5 ounces) into a short, wide glass poured 20% more than when the glass was tall and thin. Add extra ice to your drink to make it look like even more!

Health.com: Refreshing low-cal cocktails

Hide Caption

12 of 15

Photos: 14 ways to cut portions without feeling hungry

Turn off the TV and put your smartphone away while you eat. A recent review of studies found that people who watched television during meals tended to consume more than those who ate without any distractions. And for you office dwellers? Consider taking your lunch break away from your desk: In an American Journal of Clinical Nutrition study, people who played computer solitaire while having lunch felt less full at the end and went on to eat more later in the day than those who didn't play the game.

Health.com: 14 rules to get fit in 2014

Hide Caption

13 of 15

Photos: 14 ways to cut portions without feeling hungry

Turns out that even food experts aren't so savvy about eyeballing portion sizes. In a Cornell University study, 85 nutrition experts gathered for an ice cream social to celebrate the success of a colleague. They were randomly given either a small or large bowl, or a small serving scoop or large serving scoop. Then, the nutritionists were asked to complete a brief survey while the study researchers secretly weighed their bowls.

Those given the larger bowls served themselves 31% more without realizing it, while those who used the larger scoop unknowingly served themselves 14.5% more. Moral of the story: Dish up your own food with a small utensil onto a small bowl or plate, and chances are you'll eat less.

Health.com: 19 signs your thyroid isn't working right

Hide Caption

14 of 15

Photos: 14 ways to cut portions without feeling hungry

Many people have trained themselves to expect a sweet treat at the end of a meal, says Blatner. Swap in a healthier ritual after meals to signal that you're done eating. She recommends brewing a flavorful decaf tea like peppermint, cinnamon, chocolate or one of your favorite fruity varieties for a low- or-no-calorie sweet-tooth satisfier.

This article originally appeared on Health.com.

Hide Caption

15 of 15

Story highlights

Photo journaling meals creates accountability and builds social support
Pictures of food do not give useful nutritional information

(CNN)At 37 years old, Lisa Pessah-Bloom, a mother of three, was pre-diabetic, struggling with losing postpartum pounds and concerned about her health.

"I had gestational diabetes for all three of my pregnancies. After my third, my A1C (blood sugar measurement) kept rising, and the doctor told me for the first time to be careful, because I was on track for diabetes."

Pessah-Bloom knew that she had to shed her pregnancy pounds and get her blood sugar under control. She did a Google search on diets for diabetes and stumbled upon the Paleo diet, which includes protein-rich foods like meat, fish, eggs and nuts, as well as vegetables and fruit, but excludes grains, dairy, legumes, sugars and salt. "People said that their diabetes was reversed," she said.

Military diet: 3-day diet or dud?

She started eating more vegetables and unprocessed foods. But while following Paleo helped Pessah-Bloom eat a clean, lean diet, it wasn't enough to get her to her goal. She needed something else -- a support system of sorts -- and so she opened an account on Instagram under the handle @paleoworkingmama.

"I started my Paleo page for motivation, really for myself," Pessah-Bloom said. But it wasn't long before she found people with health issues like herself who were also using the photo-driven app. "I started following others who reversed Crohn's and IBS too, which I also had," she said.

"The more I followed people, the more I felt empowered. And then something unexpected happened. After some time, people who followed me told me that I -- me! -- empowered them. It was a chain of support," she said. "I got it from others, and I gave it to others. People asked me to come to their house to perform refrigerator cleansing! They are inspired by the pictures I post of the food I make and what I keep in my kitchen, like my spices."

Insta-community

The community support that Instagram provides may be its most valuable asset for those hoping to achieve their health goals.

"The first picture I posted was a mason jar of water with lemons," Pessah-Bloom said. "I had just learned about my high blood sugar, and I wrote, 'Making lemonade out of lemons.' " The post marked the start of Pessah-Bloom's new diet and exercise journey, and in her post, she encouraged others to follow and support her.

I love Instagram! I can find brave inspirational people who are taking the first steps to make big changes. I love the paleo community!! Let's give @thepaleoworkingmama our support!!! #Repost @thepaleoworkingmama ・・・ Making lemon juice out of lemons 🍋🍋. I just learned that my blood sugars are on the high end. I read that the #paleodiet can substantially lower the A1C.. So here I go. Follow me on this new journey of diet and exercise. This will be tough as I am a working mother of three kids. But will try my best 🙏🏻. Starting off with an easy morning detox before breakfast and a full glass of water before eating helps you feel full and not overeat. #lemonwater which flushes out bad stuff from your system. #paleodietbegins #weekone #momswhowork #lemonwaterbenefits #paleodiet #paleolifestyle #workingmoms

A post shared by Charissa | #nocookpaleo (@nocookpaleo) on Apr 30, 2016 at 9:24am PDT

"One person posted my post on her page -- she had over 15,000 followers, and she said, 'Let's give @thepalemoworkingmama our support' -- and then all of a sudden I had 100 followers. This was someone I didn't even know ... someone who has plenty of her own followers, but she really wanted me to succeed on my journey."

There's also the benefit of being part of a more intimate community. "With Instagram, you can have a separate part of your profile dedicated to food journaling, and you don't have to be worried that your family member or neighbor who just wants to see pictures of your dogs or vacations will be turned off," said Christina Chung, a doctoral student at the University of Washington and lead author of a study that analyzed women who consistently use Instagram to record and share what they eat, in order to learn about the benefits and challenges of using the platform to achieve one's health goals.

"Instagram is just pictures. There are no posts about politics. It's easy to navigate, with no chaos or clutter," Pessah-Bloom added. "If you follow someone, you're following them for a specific reason ... and often someone with a similar goal."

Pessah-Bloom also appreciates the convenience that Instagram provides. "People are so busy, and sometimes you can't go in person to a Weight Watchers meeting. With Instagram, it's in your face. You're seeing it all the time. When I eat something bad ... and I see someone preparing something wonderful, I say, 'Why did I do that?!' It keeps you inspired!"

Food pictures that create cravings for tasty, healthy food help, too. "When you see something so mouthwatering and appetizing, you're more likely to try it, and then you get hooked on eating well," Pessah-Bloom said.

#Paleo almond crusted fudge squares for my beloved who turned 40 today 🎈🎊. His dessert request was chocolaty and decadent. I also needed to wallow in some sweets as my two oldest left for sleep-away camp today 💔. Anyhooo...What if I told you this took about 15 minutes to make? And that this is vegan, dairy free, gluten free, refined sugar free, no bake, no blender and only SEVEN ingredients? Oh, and delicious. In a small bowl add: 1 cup blanched almond flour, 2 tbsp melted coconut oil, 2-3 droplets of organic stevia and 1 tsp vanilla extract. Mix together with spoon until mixture begins to stick together. Take loaf pan and with your fingers, spread evenly. This is your "pie crust". Next, in a bowl add: 1 cup unsweetened shredded coconut, 1/2 cup crushed almond pieces, 3 tbsp maple syrup and 2 tbsp melted coconut oil. Mix together and add on top of pie crust in loaf pan. Finally, in another bowl add: 1/2 cup of organic cacao powder, 1/4 cup melted coconut oil and 1-2 tsp stevia. Mix together to form chocolate sauce. Pour over crust/coconut. Place loaf pan in freezer for about 1/2 hr and serve 🍫. Leave uneaten squares in freezer, as it will melt if it's left out (much better when it melts in your mouth 😛) #dessert #chocolate #birthdaycake #vegan #glutenfree #dairyfree #soyfree #refinedsugarfree #treats #sweets #eatclean #cleaneating #foodporn #paleoporn #foodie #organic #recipe #feedfeed #nobake #easy #healthy #coconut #birthdayboy

A post shared by Lisa ✨✨ (@paleoworkingmama) on Jun 27, 2017 at 7:02pm PDT

Benefits of photo journaling

For those who use Instagram to track what they eat, the ease of snapping a picture is particularly helpful during a jam-packed day.

"The benefit of photos is that it's more fun to do than taking out a booklet or typing hundreds of words of description in an app," Chung said. "Plus, it's more socially appropriate for people who are trying to track their diets to snap a photo of their plate when they're out with friends: Everyone's doing it, and it doesn't look weird."

As one of the study participants noted, "if I was out with friends or something, then a quick snapshot of the food would be easier than saying, 'Hold on, guys, I need to pull up MyFitnessPal and put everything down and the right serving size.' "

No fat grams on Instagram

But just how accurate is Instagram as a tracker for weight loss? Can you really know the portion sizes, fat grams and calorie counts of what you ate -- or should eat -- when you swipe through photos?

"When it comes to losing weight, food pics may or may not help," said Angela Lemond, a registered dietitian nutritionist and spokeswoman for the Academy of Nutrition and Dietetics. "The food could be great quality, but even an excessive amount of 'good' food will cause weight gain."

If, for example, someone spots a picture of healthy chicken parmigiana as food inspiration for weight loss, it may be difficult to figure out the correct portion size, unless it is listed.

"It's not very accurate if you are looking for tracking information such as detailed nutrients, portion size and calories, since it might be difficult to assess this information from photos," Chung said.

Ten tasty snacks under 200 calories, and four disappointing ones

If you're looking for a 200-calorie meal, you might search using the hashtag #200calories and find some options. But in Chung's study, participants used the platform in conjunction with other apps if they were seeking more detailed nutrition data.

Calories aside, for those who use Instagram, the visual cues that the app provides -- actual pictures of food -- may be just enough motivation to continue eating on plan, or in some cases to eat less.

"Before (when using MyFitnessPal), I would have a small snack pack that was a bag of chips and be like, 'Oh, that doesn't really count because it's just a little tiny bag.' But I think with Instagram, it helped me because I was taking a picture of it: It's real, and it exists, and it does count towards what I was eating. And then putting a visual image of it up really helped me stay honest," one study participant said.

Tensions between tracking honestly and posting something perceived as more desirable were also observed in the study. That could present a dilemma, leading some to spend time on making photos look better, explained Chung. But the thought of posting something "off-plan" may also help people stay on track, she added.

Insta diet success

Over a year later, Pessah-Bloom's cooking skills have improved, and she is no longer pre-diabetic. Her IBS is resolved, and she weighs less than she did at her wedding about 12 years ago. Her husband, a huge Instagram fan, has lost 40 pounds with the help of the app and his wife's cooking, and her kids eat healthier now, too.

Follow CNN Health on Facebook and Twitter

See the latest news and share your comments with CNN Health on Facebook and Twitter.

Pessah-Bloom says she could not have done it without her online community that evolved from her photo journal.

"I love the people I follow on Instagram. ... They have become my online 'support' group. Everyone inspires each other. I work full-time and have three kids. I couldn't have done any of this without Instagram."

Lisa Drayer is a nutritionist, author and health journalist.