How much are we really eating? More than what and why we are eating, the portion has become a great concern to maintain fitness and avoid weight gain. Portion control doesn’t want us to eliminate any food items, but control stuffing them excessively to maintain balance. If you think your diet isn’t working effectively, these portion control facts can help you rectify your mistakes for eating intuitively.
Understanding that all portions aren’t the same
A bowl of fruits and a bowl of fries never have the same number of calories. If you think switching to a small plate or bowl is good enough, you aren’t changing anything in your diet. Major food components like carbs, proteins, fats, and fibers have varied densities and satisfying levels, which satiate our hunger differently. Thus, our portions should depend on what we are eating.
Calorie comparison is essential
Fats are more calorific than nuts and seeds, which are even denser than simple carbs like bread or rice. Along with nutritional values, calorie comparison also plays an essential role in maintaining balance among all food components. According to many dieticians, we should eat 50% proteins and fiber, 25% fats, and 25% carbs in every major meal. Say, if you have bread, the same slice of flour bread can have more calories than rye bread or oats bread.
Plate or bowl size doesn’t matter
A small plate or a dessert bowl won’t change the calories or food density but will often compel us to eat more servings if we aren’t satisfied with the titbits. Instead of drastically changing your cutlery, try to change your food to avoid calories.
Eat more raw and natural foods than those from packets or tins. Even if you take a big plate, never load up all the items once, but start with greens and salads. In the beginning, you can use alternatives like plant dairy for animal dairy products, air frying for deep frying, or fresh juices instead of milkshakes to have the same quantity but bring down the calories.
Follow the serving sizes for the packed items
Do you love chocolates? Or fries and crispy wafers? A portion-controlling diet never intends to stick with raw and healthy but also allows cravings and favorite indulgences to avoid mental stress and emotional eating.
However, if you are eating any packed food, never replace it with your meals or breakfast but follow the serving portions set for snacking. Use plates and bowls to take out the servings rather than digging into the packets.
Check for nutritional values too!
If you are using alternates for every item or meal to cut down your calorific values, you can be just starving yourself with no beneficial nutrients. As fats and carbs are equally essential along with other nutrients and vitamins, you should include a substantial portion in your meals.
Explore the nutritional values of comparable food items and eat nutrient-dense foods to gain health instead of weight. Say, a fistful of nuts is way better than having a fistful of candies for a snack. Get measuring tools for taking out proper portions or use the manual hand measurements as defined by food experts.
