Buffets stack two well-evidenced drivers of overeating: variety, which raises intake by 44-60% compared with single-food meals, and eating in company, which scales with group size — up to nearly double at a large table. Research by Rolls established the variety effect. Counter this: survey first, decide before picking up a plate, eat protein-forward, use the one-plate rule. Or skip it entirely if your eating window hasn’t opened.
This companion covers why buffets are dangerous, the survey strategy, foods that serve you, and the identity check. (4 min read)
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