The usual misconception is that if you don’t eat before going to a buffet, you will be able to eat more food than you usually do but this is not how it works. If you skip a meal, your tummy will rebel and you’ll only be able to fill a plate or two at most.
In a way, going to a buffet on an empty stomach is a bad idea. As students, getting the most out of our dollar is a must so I did the research and put together some helpful tips on what to do before, during, and after the buffet to maintain your health while being able to indulge in a buffet.
Pre-Buffet Tips
Skipping a meal before heading to a buffet might seem like a good idea to maximize your intake, but it actually makes your stomach shrink, so you’ll end up eating less. Sure, you might keep stuffing yourself, but you’ll eventually feel sick.
Starving yourself all day before a buffet may leave room for more food, but it can have adverse effects. According to Matt “Megatoad” Stonie, the fourth-ranked competitive eater globally, it’s best to “not starve yourself” before heading to a buffet, as it can cause stomach cramps before you’re even done with your second plate.
Instead of fasting, have a light meal leading up to the buffet. Yogurt, soups and cereals are great options that won’t leave you full for hours.
Avoid filling up on the wrong foods, or you’ll only manage one plate. Consume easily digestible foods like yogurt, soups and cereal 2-3 hours before to help expand your stomach so you will be hungry again by the time you arrive at the buffet. For an extra boost, drink a glass of lime juice beforehand as this can aid digestion and prepare your body for the feast.
On the other hand, avoid carbonated drinks and sugary foods as these can fill your stomach and kill your appetite, making you crave more sweets.
Also, if possible, exercise beforehand. Physical activity can significantly impact your appetite. If you want to stimulate your hunger, you need to be mindful of the intensity and timing of your workout. Exercise physiologist Lara Douglas from Loyola University Chicago explains, “The harder you exercise, the more blood you’re pulling away from the gut, and the less hungry you’re going to feel.” However, hunger will return once you’ve recovered.
A study in The Journal of Endocrinology found that ghrelin levels — a hormone influencing appetite — remained suppressed one hour post-workout when workouts were longer, at 90 minutes versus 45 minutes. To feel hungry and ready to eat at the buffet, see to it that you are rested and recovered from your workout for at least an hour before going.
Lastly, dress comfortably. Your attire can influence how you think, feel, and perform at the buffet. If you’re aiming to get the most out of an all-you-can-eat buffet, then dress the part. Take a cue from three-time Nathan’s Hot Dog Eating Contest women’s champion Miki Sudo and wear “loose-fitting pants… with high elasticity.” A big, baggy shirt can help you feel comfortable and ready to tackle the buffet.
Comfort is crucial, but color psychology can also play a role. Many restaurant chains, particularly fast food joints like McDonald’s, use the color red and yellow in their logos and marketing materials. Red increases heart rate and blood pressure, boosting metabolism and making you feel hungrier. Yellow, in the case of McDonald’s, convey a sense of speed. To check the latest McDonald’s prices, click here.
What to Do During the Buffet
You’ve limited yourself to eating only cereals all day and are now sporting your comfiest stretchy pants and a red shirt — it seems you’re ready to conquer that buffet, right?
Not Quite!
If you want to really maximize your buffet experience, you first need to survey the options and devise a game plan. Going in without a strategy might result in filling your plate with appealing yet low-value items and you’ll end up too full for any of the higher-end stuff you truly crave.
So begin by scoping out the choices. Before you start piling your plate with familiar favorites, take a stroll around and evaluate all the offerings. This way, you won’t fill up on the first enticing dish you see.
Foods to Avoid
Although that fried rice looks tempting, it will quickly make you feel full. The same applies to other fillers like potatoes, pasta, and bread — anything high in starch or gluten.
Foods to Prioritize
To get the most bang for your buck, begin with the pricier items (think of foods you avoid buying due to their high cost) like seafood and high-protein options. However, don’t overindulge in one type of food – you need to pace yourself to leave room for additional rounds and dessert.
Understanding the Costs of Each Buffet Food on Display
Knowledge is key — even for something as seemingly trivial as feasting at an all-you-can-eat buffet. Knowing the usual cost of items can help you choose the most valuable dishes. Different buffets offer various selections, but here are some general guidelines you can go with:
High-Value Foods
- Carving station meats, ideally prime rib, which can cost about $17 per pound.
- Fresh, non-fried seafood like crab legs, lobster, oysters, and scallops.
- Complex sushi rolls, even with the rice, as sushi tends to be pricey.
- High-quality cheeses, which aren’t cheap.
- Besides the carving station and seafood, other meat options offer great value.
Low-Value Foods
- Rice, which cost only $0.71 per pound in 2018, with little price variation.
- Starchy dishes like potatoes and macaroni, costing mere pennies per pound.
- Processed foods like chicken fingers and french fries — great for kids, but not for maximizing value.
High-Fiber Foods to Limit
High-fiber foods that you should moderate at the buffet include:
- Leafy greens like lettuce, Swiss chard, and spinach
- Root vegetables such as carrots, beets, turnips, and potatoes
- Seasonal vegetables including broccoli, asparagus, artichokes, squash, and string beans
- Legumes like lentils, black beans, split peas, and chickpeas
- Nuts and seeds including sunflower seeds, almonds, pistachios, and pecans
- Fresh fruits like apples, bananas, peaches, oranges, and berries
- Cereals and grains like oatmeal, bran, quinoa, and brown rice
- Whole grain products including pasta and bread
Beverage Choices
Avoid carbonated drinks! Stick with water, hot tea, or iced tea if necessary. These drinks won’t fill you up and will aid in digestion (plus, tea helps cut the fat from the foods you’ve consumed).
After the Buffet
You might feel like you can no longer eat anything for days after all that food you have consumed at the buffet. Don’t worry you’ll recover in a few hours. In the meantime, do these:
DO
- Take a walk or some very light exercise to help aid digestion and alleviate that heavy, post-buffet feeling.
- Drink plenty of water or tea to help hasten the digestion process.
DON’T
- Lie down right away. Doing this can cause heartburn and slow down digestion.
- Consume coffee or alcohol. Doing so may also lead to discomfort and digestive issues.
- Heavy exercise. Avoid strenuous activities or jogging right after a large meal as this increases the urge to vomit.
Be sure to use these tips if you’re planning to go to a buffet.