Like most people, I'm concerned with the practical needs of everyday life, and therefore research issues of health and livelihood.
I'd gone on a low carb diet, trying my best to go all-out keto and go into ketosis so that I could use up fat as energy and cut out the carbs. Problem was, I found myself eating more food, though less carbs and forgetting to include vegetables. A lot of fatty meat and big portions of it.
Turns out, that doesn't work. If you want to lose weight. So this person called a girlfriend turned me on to this idea of not gorging myself.
Portion control is not that hard. For one thing, it's usually written right there on the label when you buy some food product. Or of course you can always Google it.
Point is, you simply limit yourself to a serving of any one item. Turns out it's enough food. For whatever reason, many of us with eating problems seem to think there's always a scarcity and we want to eat a lot. But it's unnecessary. Experiment by eating only servings of each item and wait to see if you feel full and satisfied. Sometimes you just need to let your body have time to adjust and give you the signal that you've had enough.
So you don't need any more than one burger patty and no more than a cup of mashed potatoes. I know what you're thinking, a lot of carbs in mashed potatoes. Well, there is about 32 net carbs (total carbs minus fiber) in a cup of mashed potatoes. I just try not to go over 60 grams of carbs in a meal. I do about 20 grams of carbs in a snack.
Make Sure You Add Veggies to Those Meals
For breakfast, I typically have a couple slices of bacon, maybe a piece of toast and cooked spinach all spiced up with soy sauce and hoisin or oyster sauce. It's good, I guarantee. And it's healthy. I just buy big bags of baby spinach and every morning I include spinach in my breakfast.
Typically I eat broccoli for dinner, along with maybe a reasonable serving size of chicken and a cup of brown rice. Again, I flavor the broccoli and season it, I don't want to torture myself with bland food. This is dieting not an endurance test.
For lunch, I'll include a green salad with Italian dressing with my sandwich.
Beware of Fast Food
I'm not saying to entirely avoid fast food but I watch carefully what I eat from one of these joints. I generally don't order french fries at all. I watch the carbs, never go over 60 grams of carbs and I try not to do the 2 for 1 deals; they just blow the portion control out of the water and then you're back to square one.
Here's a relatively reasonable Taco Bell meal:
- One crunchy taco
- One beef Chalupa
- One Pintos and Cheese
Believe it or not, this meal stays below the 60 gram carbohydrate threshold.
The obvious take-away here is to just not eat too much. The easiest way to control how much you eat is to observe what serving sizes are for each item of your meal. You don't need a huge steak, you don't need 3 cups of mashed potatoes, but veggies are generally pretty healthy and can balance out the meal so that you don't even need to eat as much of the meat and carbohydrate items anyway.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2021 Nathan Bernardo
Denise McGill from Fresno CA on May 06, 2021:
I think this is the right way to go. I have tried cutting my meals in half to see if that helps when I'm not sure of the standard portion. It helps.