Portion Control Diet
Losing weight is a challenging task, and one of the reasons many people fail is because they do not control what they eat.
You can follow a crazy and very restrictive fad diet for quick results or engage in as many physical activities as possible without dropping the pounds.
However, changing your entire way of life will reward you with long-lasting and healthy results.
One of those changes is portion control, a simple but smart way to take control of your life and boost your confidence in the kitchen.
What Is Portion Control, And How Does It Differ From A Serving Size?
Many individuals are familiar with portion control, supported by many diet regimens today, particularly those that promote weight loss or blood sugar regulation.
Distinguishing between portions and servings, on the other hand, can be difficult.
Portion control is consuming the appropriate quantity of food from all food groups. A serving is the quantity of food from each food group suggested on the nutritional labels.
The portion size might be smaller or larger than the required food servings, and it may consist of many servings of the same food.
Portion management allows you to consume anything you want, including fats and carbohydrates, but in smaller portions.
8 Portion Control Diet Tips
If you are unsure how to go about portion control, the following tips will help you out.
1. Use Smaller Plates
You can eat less by using smaller plates than you usually do. Using a large plate may trick you into thinking that what you have is not enough, so you add some more.
Overindulging means you consume more calories than you need. A smaller plate compels you to deliberate about the portion size of each food item you choose.
2. Measure Your Portions
One of the other reasons many people eat more than they should is because they do not measure their food.
You do not even need sophisticated measuring tools to maintain a portion control diet. Use your hands as a guide. It is the easiest and most convenient way to keep to your portion control.
For example, when eating meals high in protein, men should consume two portions the size of their palm, while women should have only one serving.
Salads and other vegetables should be in portions the size of a fist for males and one serving the size of a fist for women.
If you are serious about following a portion control diet, you will need to know how much food each serving is.
Using two cups of salad as an example, you can practice measuring it until you get a sense of how much is the proper serving size.
3. Eat Your Food Slowly
Eating too fast can cause you to eat more than you should. You will overeat without the body realizing that it is full, leading to weight gain.
If you eat more slowly, you are more likely to enjoy your food and consume less.
4. Drink Plenty of Water before Meals
Some people experience hunger because they are thirsty, and drinking a glass of water may be all that they need to satiate their hunger for a short period.
You can learn how to limit your portion sizes by taking one full glass of water 30 minutes before a meal because you will feel fuller.
5. Do Not Eat From the Package
Eating directly from a package or container is a definite way to eat more than you should.
When following a portion control diet, it is necessary to place snacks and other food items on a plate or in a bowl to recognize the amount you are consuming.
6. Keep a Food Diary
Maintaining a food diary or journal might help you monitor what you consume daily.
Consider what you might be able to do away with or substitute after evaluating the information in your journal.
7. Be Cautious When Eating Out
If there are no half-portion services, ask them to box for you one half while you take the other half.
Make sure that you stick to the 50/25/25 ratio (50 percent carbohydrates, 25% fat, and 25% protein). The ratio can help you feel full and energized at every meal.
8. Avoid Any Distractions While Eating
Distractions can lead to overeating. Practice mindful eating by putting away anything that might distract from your food.
Limiting distractions and eating your food at a slower pace will help you accomplish portion control and its benefits.
Sample 7-Day Portion Control Diet Plan
You can customize your portion control diet to suit your preferences, but the following 7-day sample will give you an idea of what to include on your plate.
Do not forget to measure your serving sizes.
Breakfast: Greek yogurt with strawberries, peaches, and pancakes
Lunch: Deli meat with veggies and tortilla spread
Dinner: Grilled chicken breasts with rice, veggies, and berries
Breakfast: Omelet with mandarin oranges, mushrooms, and cereal
Lunch: Teriyaki chicken with grapes, zucchini, feta cheese, and rice cakes
Dinner: Ground beef with peas, blueberries, broccoli patties, and pasta
Lunch: Lean beef with carrots, lettuce, avocado, and rice
Dinner: Chicken with pasta, carrots, cucumbers, berries, and oranges
Breakfast: Eggs with toast, banana, and sautéed peppers
Lunch: Ground beef in spaghetti sauce with spaghetti squash, bread, and cherries
Dinner: Steak strips cooked in fajita seasoning, with corn or flour tortillas, bell peppers, and salsa
Lunch: Lamb chops with fries, a mix of cauliflower and broccoli, peaches, and a granola bar
Dinner: Chicken with pasta, mixed veggies, and raspberries
Breakfast: Eggs with toast, mushrooms, strawberries, and bananas
Lunch: Ham with fettucine, roasted zucchini, peppers, and apples
Dinner: Salmon with quinoa, green beans, and peaches
Breakfast: Fried egg with mushrooms, zucchini, and granola
Lunch: Chicken with rice, veggies, and avocado
Dinner: Chicken with pasta, carrots, cucumbers, berries, and oranges
The ultimate goal for everyone is to eat a diet that makes them feel their healthiest and something that may become a lifestyle they like doing.
One of the main differences between following a portion control diet and adopting a fad diet is that you can maintain this new way of eating for the rest of your life without depriving yourself of your best foods or recipes.
Printable 7 Day Portion Control Diet Plan (PDF)
|1||Greek yogurt with strawberries, peaches, and pancakes||Deli meat with veggies and tortilla spread||Grilled chicken breasts with rice, veggies, and berries|
|2||Omelet with mandarin oranges, mushrooms, and cereal||Teriyaki chicken with grapes, zucchini, feta cheese, and rice cakes||Ground beef with peas, blueberries, broccoli patties, and pasta|
|3||Fried egg with peaches, zucchini, mushrooms, and granola||Lean beef with carrots, lettuce, avocado, and rice||Chicken with pasta, carrots, cucumbers, berries, and oranges|
|4||Eggs with toast, banana, and sautéed peppers||Ground beef in spaghetti sauce with spaghetti squash, bread, and cherries||Steak strips cooked in fajita seasoning, with corn or flour tortillas, bell peppers, and salsa|
|5||Waffles with sweet potatoes, grapes, and pumpkin seeds||Lamb chops with fries, a mix of cauliflower and broccoli, peaches, and a granola bar||Chicken with pasta, mixed veggies, and raspberries|
|6||Eggs with toast, mushrooms, strawberries, and bananas||Ham with fettucine, roasted zucchini, peppers, and apples||Salmon with quinoa, green beans, and peaches|
|7||Fried egg with mushrooms, zucchini, and granola||Chicken with rice, veggies, and avocado||Chicken with pasta, carrots, cucumbers, berries, and oranges|