Eating low calorie foods first prevents overeating
When hunger strikes, the first thing that is visible to you becomes what you want.
How often have you eaten something, didn’t want it, and ate it anyway? Ensuring healthy foods are around you and eating them first is a simple but effective way to feel good about what you eat. For example, increasing consumption of vegetables, fruits, and beans, eating more whole grains instead of refined, and choosing olive oil. Limiting sweets, refined carbohydrates such as white bread and pasta, and unhealthy fats from fried foods helps as well.
You eat with your eyes first
Food is meant to be enjoyed. When it’s no longer enjoyable — stop. Research shows that excess caloric intake causes lots of issues.
Research: Excessive caloric intake acutely causes oxidative stress, GLUT4 carbonylation, and insulin resistance in healthy men. Link