Food, obesity, and portion control for weight loss is a topic that gets great attention. Obesity tends to be a significant problem, which is increasing among children and young generations. Weight gain has accompanied the large size of food portions consumed at home, as a meal outside in restaurants, especially the all you can eat buffet style.
Obesity and Portion Control
Although a large amount of food consumption might not the only reason for obesity in all cases. Other health issues might explain the overweight status. However, eating habits are common reasons for weight gain. Several laboratory-based studies show that eating low and light density of foods, such as fruits and vegetables, keeps you satiated while your energy intake is not excessive. Some studies suggest that 80% of your weight loss depends upon your diet, and 20% on your workout. Studies in the US show that losing weight is not only about eating healthy, but it also depends on your physical activities and your workout routine.
Portion Control and How to Manage Obesity?
Portion control is the ability to eat all the food nutrients from all types of food groups in a controlled quantity. Eating healthy food reduces our weight and helps to cleanse our bodies. It is an ideal diet for diabetic patients. Moreover, eating meals in small portions keep our digestive system healthy and boosts metabolism. Portion control is not a diet but a lifestyle.
What are the food groups for a portion control diet?
Generally, the total consumption of women is around 2,000 calories (8,400 Kilojoules), while men consume about 2,500 calories a day (10,500 Kilojoules). However, people tend to consume more than the daily required calories and this becomes a habit.
According to a survey, 84 percent of the responding Canadians said they believe that nutrition prevents illness. There are mainly five food groups for portion control diet or healthy eating, and only a group of vegetables can be consumed as much as desired.
Now, let’s talk about some of the details and quantity of each food group.
Carbs are found in a wide range of both healthy and unhealthy foods. Dietary carbs are helpful for weight loss and reduce the body’s constipation problems. Mainly rice, brown rice, whole wheat bread, pasta, oats, buns, sweet potatoes, and potatoes are regular eating carbohydrates. However, if you take in a small portion of them, they will reserve the energy level in your body throughout the day. Also, carbohydrates are rich in Vitamin B. Women can consume 4-6 portions in a day, while men can consume 6-8 portions of carbohydrates.
Fish, eggs, chicken, meat, pulses, soya beans, quinoa, tofu, nuts, beans, and chickpeas are excellent protein sources. They improve the structure and functions of cells, muscles, and tissues in the body. However, like any other nutrient, the excess of proteins might deteriorate your health.
Portions of meat: 60-90g are considered one portion of protein.
Portions of fish: eat twice a week. Three-finger fish, 150g of white, and 140g for oily fish are considered one portion of protein.
Portion of eggs two eggs of chicken and one egg of duck are considered as one portion of protein.
Milk, yogurt and cheese, and cottage cheese are the primary dairy foods we consume in routine life.
Why is dairy essential?
Dairy contains protein and is also a great source of Calcium and Vitamin D, resulting in well-structured bones and teeth, but it also regulates muscle contractions. It also makes sure that our blood is clotting normally. However, excessive eating is not recommended in any food group except vegetables.
The portion size of milk is 200ml. Preferably skimmed or semi-skimmed milk to restrict the calorie intake. The reason for that is 1 g of fat got nine calories, which is a high-density calorie out of all nutrients. Lactose-free milk can also be taken in this diet for lactose-intolerant people, but it is better to get the version with fortified calcium.
The portion size of yogurt is 125-15 ml; this could be around 3-6 tablespoons. We recommend low-fat yogurt for better results.
The portion size of cheese is 30 g, which is matchbox size. Low-fat cheese can be taken to limit calorie intake.
Fats play a vital role in this diet if taken in small quantities. It is essential to add fats to your meal as they contain Vitamin A, D, E, and K. It also helps improve nerve function, and some fats are good for heart health. One must replace foods like sugar and salt high in fats with unsaturated fats, which are healthier options. Not only oils are a source of fats, nuts, mayonnaise, salad cream, fat spread, butter, cheese dressings, and creams are also fats. Overall, one must take each type of fat that high in energy in a small amount. Only 2 to 3 portions of fat in a day.
The portion size of fats
You should not consume more than 2 to 3 portions of fat in a day. One portion of fat equals one teaspoon of oil. So, three teaspoons of all types of oil and fats in a day.
Fruits and Vegetables
Fruit and vegetables are essential for a healthy diet and weight loss. These are the primary source of minerals, vitamins, and fiber. They work as an antioxidant in the body and help make a strong immune system. It is favorable for diabetic and obese patients to eat vegetables as much as possible, whether in raw form, cooked, steamed, or curried. It will help them stick whenever they want to snack or eat as a meal.
Portions of vegetables: There is no portion for vegetables.
Portions of fruits: You can consume 2-3 portions of fruits daily. The palm of a hand is one portion, equaling 80g.
Valuable tips for quick weight loss:
There are seven practical tips for healthy weight loss with the portion control diet.
Use small-sized dinnerware
Eating on a large plate always shows the small quantity of food that usually leads to overeating. Always use small size of containers for portion controls with satiety.
Make portions for each food group
Having meals in the accurate portions of every food group helps satisfy your cravings and is beneficial for quick and easy weight reduction.
Slowly eating food helps you better digestion, reduces weight, and keeps you fuller and hydrated.
Avoid eating from the container
Eating food like chips, biscuits, and all the junk food right away from the container is an unhealthy practice and always results in a gain in weight.
Increase your water intake
Drinking plenty of water is always very effective for weight loss and keeps you hydrated throughout the day. It also helps to purify the skin and helps to resolve kidney problems. Having 12 glasses of water in a day will also help you eat less.
According to research in the US, drinking less water is considered an unhealthy practice. Another study shows that the average weighted young man drinks 17 ounces (500ml) water before eating, which results in less food intake and a feeling of fullness.
Fixed sleeping hour
If you are looking for a healthy weight loss, sleep enough. 7 to 9 hours is an ideal number of sleeping hours.
20% of your weight loss depends on your workout; I would like to suggest doing cardio exercises like jogging and Aerobics, which increases your heart rate, helps you shed extra fat, and lean your muscles so that your body maintains a proper shape and makes you feel lighter.
I hope these healthy tips would benefit you if you are looking for a quick and healthy weight loss and an easy workout routine.
If you are looking for a KETO diet weight-loss, do have a look at our KETO diet article here.
Authored by Afifa Maryam Siddiqui
Edited by Yara Fakhoury
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