Nutrition

Eat the bulky thing first

A soup or salad before the main course quietly takes 100+ calories off the meal.

What it’s worth

7 to 20% less energy over the whole meal

Do this

→Broth-based soup or a plain salad, ten to fifteen minutes before the main.
→It works because of volume and water, so a creamy soup undoes the point.
→Don't reduce the main course to compensate. Let your appetite do it.

Why it works

Fullness responds to the weight and volume of food more than to its calories. Front-loading something bulky and dilute means you arrive at the main course with the stretch receptors already partly satisfied, and you stop sooner without deciding to.

The evidence

Preload studies consistently show total meal energy falling by 7 to 20%, roughly 100 to 135 calories, when a low-energy-density starter comes first. High confidence, replicated across labs.

The honest bit

This is a satiety aid, not a metabolic trick. It works by making you eat less at that meal. If you make up the difference later in the day, you've gained nothing.

Knowing it isn’t the hard part

You’ve just read the tactic. The difficult bit is the Tuesday in six weeks when you’re tired and it’s raining. Milo is a coach you text like a friend: it knows which of these you’re working on, notices when it slips, and brings it up once rather than nagging.

See how Milo works

Try next

Swap the sugary drinks — The single biggest win available to anyone who drinks their calories, and it costs almost nothing.
Put the protein at the start of the day — Around 30g at breakfast reliably reduces evening snacking.
Sleep a bit longer, eat noticeably less — If you're under about six and a half hours, this is a bigger lever than most diets.

General information, not medical advice. If you have a health condition, are pregnant, or are under 18, talk to a healthcare professional before changing how you eat or train.