How to Eat Loads and Stay Slim: Citations and Links

Recipes mentioned in How to Eat Loads and Stay Slim

You can find all the recipes on this website by searching for the word ‘recipe’ with the search box over there on the right (we add new ones periodically). However, here’s a list of those specifically mentioned in the book

If you think we’ve missed a recipe, drop us a line.

Della’s Eating Out Survival Guide 

Mentioned in the chapter entitled Surviving Social Eating, this can be downloaded and printed out here.

Calculating Your Star Rating

You can download a handy spreadsheet to calculate your star rating from this page


Below are links to the numerous scientific studies mentioned in How To Eat Loads and Stay Slim. Please notify us if any of the following appear to be broken, or if we appear to be missing a study mentioned in the book.

  • The Fatometer described in the book in the chapter How Hunger Really Works is our take on research performed by Dr Seth Roberts (PhD), and described in his scientific paper entitled “What Makes Food Fattening? A Pavlovian Theory of Weight Control” published in 2005 a paper. You can read it here.
  • Proteins suppress hunger, carbs fuel it: Early in the Smart Food Choices chapter Peter eludes to studies proving that proteins suppress hunger longer than carbs (which actually fuel your hunger once the initial satiation has subsided). This is based on findings by Dr David E Cummings (and his colleagues) of the University of Washington. See also this article at
  • The Bottomless Soup Bowl Experiment mentioned in the section Waste or Waist? (part of the chapter ‘Changing The Way You Think’) was part of research performed by Brian Wansink, James E. Painter, and Jill North and documented in their scientific paper “Bottomless Bowls: Why Visual Cues of Portion Size May Influence Intake“. You can read the paper here.
  • The Famous Popcorn Experiment mentioned in the section Waste or Waist? (part of the chapter ‘Changing The Way You Think’) was part of research performed by Brian Wansink and SeaBum Park, and documented in their scientific paper ‘At the Movies: How External Cues and Perceived Taste Impact Consumption Volume’. You can find out more on the Cornell University website or download a PDF of the paper here.
  • People who listened to a detective story during their lunch break ate, on average, fifteen per cent more than usual – so claims Peter in the section The Power of Focus (part of the Changing The Way You Thinkchapter). This is taken from research conducted by France Bellisle and Anne-Marie Dalix, and documented in their paper ‘Cognitive restraint can be offset by distraction, leading to increased meal intake in women’ (published by the American Journal of Clinical Nutrition). You can find the research on the AJCN website, or download a PDF of the paper here.
  • Capsaicin (found in chillis) increases metabolism – Della eludes to this research in the section Herbs And Hot Stuff (part of the This Chapter Is Not About Vegetables chapter). Teruo Kawada, Koh-Ichiro Hagihara and Kazuo Iwai documented their findings as such in their paper entitled ‘Effects of Capsaicin on Lipid Metabolism in Rats Fed a High Fat Diet’ (published the The Journal Of Nutrution). You can find the research on the Journal of Nutrition website, a summary here, or download a PDF of the paper here.