Eating smaller portions is a simple way to help lower your overall total calorie intake.
This method replaces the need to track/count calories daily which is a more time-consuming process.
NOTE: Any food (even very healthy foods) can cause you to gain weight (or not lose any weight) if you are eating in a calorie surplus.
Your body needs to be in a caloric deficit for you to lose body-fat and body weight.
Carbs are not "bad", dietary fat is not "fattening", what makes people fat is eating ABOVE what they need calorically. What makes people "maintain" their weight is when they eat exactly the amount of calories to sustain their current weight.
You ONLY lose weight if you are in a CALORIC DEFICIT. Portion control helps with this!
Creating visual aids can be very effective in helping clients understand portion control for different macro-nutrients.
Method 1 - The Portioned Plate:
Use a divided plate. For example, divide your plate into the following:
Fill half of your plate or 50% with lean protein sources like...
chicken, fish, tofu, lean beef, eggs, Greek, yogurt, cottage cheese or plant-based protein sources if you're a vegetarian. (See grocery list for a full list of protein sources)
Fill a quarter or 25% of your plate with smart carbohydrates like...
jasmine rice, whole grains, sweet potatoes or fruits. (See grocery list for a full list of carbohydrate sources including fruits)
Fill the remaining quarter or 25% of your plate with smart healthy fats like...
avocado oil, olive oil, all natural, peanut or almond butter, walnuts etc. (See grocery list for a full list of healthy fats)
Some examples:
Breakfast Option A:
1/2 of the plate with scrambled eggs or egg whites, 1/4 of the plate with 1 slice of Dave's Killer Bread and 1/4 of your plate with some avocado slices.
Breakfast Option B:
1/2 of the plate with 0% Plain Greek Yogurt, 1/4 of the plate with blueberries or strawberries or both and 1/4 of your plate with walnuts.
Breakfast Option C:
1/2 of the plate with hard boiled eggs, 1/4 of the plate with one slice of Ezekiel bread and 1/4 of the plate with healthy fats like almonds or almond butter.
Breakfast Option D:
1/2 of the plate with hard boiled eggs, 1/4 of the plate with one slice of Ezekiel bread and 1/4 of the plate with healthy fats like almonds or almond butter.
Breakfast Option E:
1/2 of the plate with hard boiled eggs, 1/4 of the plate with one slice of Ezekiel bread and 1/4 of the plate with healthy fats like almonds or almond butter.
Method 2 - The Hand Method:
I find this method to be the easiest. You simply use your hand as a guide for portion control. Here are some examples.
Proteins (meats, fish, poultry): The size (and thickness) of your open palm (excluding your fingers) would represent a serving of protein.
This equates to approximately 3 to 4 ounces cooked.
Starchy/Complex Carbs (pasta, rice, sweet potatoes): A "cupped hand" represents one serving of carbs. This equates to approximately 1 cup cooked.
Fruits: One serving of fruit (small and medium fruits like berries, small apples, pears, oranges and peaches) are equivalent to the size of your clenched fist.
This equates to about 1 cup of fruit. Larger fruits, like large apples, grapefruits, mangoes or large bananas...your "clenched fist" would represent 1 to 1.5 cups so to play it safe, you should eat half of a much larger fruit to stay within the 1 cup range.
Veggies: Two "clenched fists" would represent about one serving or 2 cups (when raw) of leafy greens like spinach, kale and lettuce.
One "clenched fist" would represent one serving or about 1 cup (when raw) of non-leafy vegetables like broccoli, cauliflower, or bell peppers.
One "clenched fist" would represent one serving or about 1 cup (when cooked) of starchy vegetables, like potatoes, corn or peas and root vegetables like carrots, beats, or turnips.
Oils (butter, olive oil, avocado oil, all natural peanut or almond butter): The tip of your thumb (from knuckle to tip) would be equal to a "serving." This equates to approximately 1 teaspoon. For example, if you were to eat 3x this amount, that would be 1 tablespoon or 3 servings.
Method 3 - The Visual Comparison:
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Method 4 - The Measuring Tools:
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