1. Does portion control really work?
2. The amino acid that revs fat burn
3. SOS for diet boredom

Does portion control really work?   In a recent issue of First, my sister read about Mesü bowls, which help you eat food in the right portions. So she bought a set and has been eating only out of those. But I’m skeptical—what’s to stop me from going back for seconds?

That’s an excellent question! A report in the journal Psychological Science reveals that the brain can be “tricked” into ­eating less. When researchers offered two groups of subjects unlimited snacks in one of two portion sizes (such as a small scoop ­versus a large scoop of M&M’s), they ate the same number of portions, regardless of size. So when a portion simply looks like a lot, the brain is satisfied. This is why using a salad plate instead of a dinner plate, or using small bowls like Mesü Bowls ($50 for a set of six, at Mesu.US), helps people feel full on less food and drop pounds effortlessly.

The amino acid that revs fat burn!  Over the past eight months I’ve lost 50 pounds by eating only low-calorie foods and walking daily. But a recent fat-­composition test revealed I’m still at 35 percent body fat! My friend thinks I’m not getting enough protein, but it doesn’t always fit into my low-calorie plan. Do I need to eat more meat?

Adding protein to your diet can help jump-start your fat loss (while keeping calorie-burning muscle mass intact). In a study at the University of Washington at Seattle, people with a diet of 30 percent protein lost an average of 11 pounds, 8 of them from fat. Plus, subjects consumed 441 fewer calories per day than when they were on a diet of 15 percent ­protein, thanks to protein’s satiating effects. The great news is that you don’t have to eat fatty meats (which have the downside of elevating cholesterol). In fact, protein sources such as eggs, couscous, green leafy vegetables (like ­spinach and romaine lettuce) and soy (such as miso and tofu) are all rich in a superior fat-burning amino acid called leucine. Three to five servings of leucine-rich foods a day will provide the slim down-speeding benefit.

SOS for diet boredom!  In an effort to eat more healthy fats to keep my cholesterol in check, I increased my intake of flaxseed and fish. It’s been fabulous—I feel great, plus I’ve lost 23 pounds! But I’m becoming a little bored with these options. What other foods can I go for?

Fortunately, there are plenty of heart-healthy foods you can try. You’ll find beneficial fats such as monounsaturated fats and polyunsaturated fats in nuts, including pine nuts, almonds, macadamias, walnuts and hazelnuts. Regularly consuming these crunchy bites can reduce LDL (“bad”) cholesterol by up to 10 percent, while increasing HDL (“good”) cholesterol. And of course, there’s the waist-whittling bonus you mentioned! Some serving options: Enjoy nuts raw and unsalted in trail mix, slather nut spread on whole-grain bread or apple slices, or drizzle unrefined nut oils on soups, vegetables, pasta, fish and poultry. You can also eat more olives and avocados, which have the same good-for-you fats. I recommend serving sizes of about 6 olives or 1/4 avocado daily. Plus, you can use avocado oil (which doesn’t affect food’s flavor) for high-heat cooking and frying instead of other, less healthy oils.