What Are Whole Grains
The outer shell, or “bran,” of a kernel of wheat, rice, barley, or other grain is full of fiber, vitamins, and minerals. Fiber helps you feel full on fewer calories and keeps your bathroom visits regular. But to make white flour from a kernel of wheat, food makers get rid of the bran. With it goes much of the fiber and vitamins.
How Many Carbs Do You Need
There are many factors that influence how many carbs you should eat, including:
- the type of training you do
- your activity level.
In my experience, most women can lose weight eating at least 130-160g of carbs per day. Theres usually no need to go any lower with carbs.
Some women can eat considerably more carbs, particularly if their primary goal isnt weight loss but rather performance and/or building muscle. Youve got to figure out what works for you but dont blame carbs on your inability to lose weight if you havent otherwise cleaned up your dietor if you dont create consistency and accountability for yourself by counting or controlling calories.
Heres a list of foods that will give you about:
30g of carbs:
Once youve figured out how much protein and carbs to eat, the remainder of your calories will come from fat. Usually fat will account for 25-30 percent of your daily calories. Despite the popularity of high fat Paleo diets, research suggests some women benefit from lower fat diets where the fat content is 25% or less .
Fat is calorically dense which means that its easy to overdo. Fat has 9 calories per gram as compared to protein and carbs which have 4 calories per gram. That means a serving size of peanut butter is usually a lot smaller than you think. Also, you cant just go dumping tons of coconut oil in your bliss balls or butter in your coffee because youll quickly blow through your calorie budget.
How To Calculate Portion Sizes For Weight Loss
31 July, 2019
Losing weight is synonymous with portion sizes and eating healthily. Thats why people who want to reach their ideal weight usually eliminate unhealthy food from their diets. Some examples of the things they may cut out include junk foods, fried foods, and sugary drinks. This is a very important step, but its not the only one you have to take in order to lose weight.
Eating healthy food doesnt mean you can eat as much as you want. Its important to keep in mind the right portion sizes if you want to lose weight. This is the only way to find a balance between healthy foods and appropriate portions.
In this article, well suggest a very simple method to check if youre really eating the right amount of food. Its called the hand method, a technique that uses your own hand to calculate the ideal portion sizes.
In the following paragraphs, well explain how big different food portions should be in comparison with your hand. Youll see how this method stands out in simplicity and effectiveness.
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How To Control Portion Sizes When Eating Out
An area of concern when attempting to portion control is dining out.
It seems like restaurants serve you twice the amount of food that you need.
Heres what Coach Justin does in the situation: ask for a to-go box as soon as you place your order.
Yeah, itâs a little weird, but as soon as you get your food, place half of it in the container.
Boom! An extra meal for later.
Another thing to consider: restaurants want you to leave feeling full.
They often do this by piling on the carbs. Think extra bread, lots of rice, plenty of pasta, etc.
So it might make sense to split these portions in two, and youâre set for lunch the next day.
Also, if you get hungry after eating only half your meal, no problem. Just eat the other half. Even if youâre still at the restaurant.
The point is to consciously think about how much youre eating. A break halfway through can be used as a decision tree:
Should I keep eating?
This question alone can help with portion control.
One last thing: we know eating out at restaurants is often a family or friend bonding experience, so weâd prefer you ENJOY the night. Food is more than just calories.
Just plan for it! If you eat a really large dinner for a celebration, eat slightly smaller portions for the next day or so and your body will be right back on track.
How Have Recommended Serving Sizes Changed
The U.S. Food and Drug Administration changed some food and beverage serving sizes so the labels more closely match how much we typically eat and drink. As a result of recent updates to the Nutrition Facts label, some serving sizes on food labels may be larger or smaller than they were before . For instance, a serving size of ice cream used to be 1/2 cup. Now its 2/3 cup. A serving size of yogurt used to be 8 ounces. Now its 6 ounces.
Remember: The serving size on a label is not a recommendation of how much you should eat or drink.
Figure 2. FDA serving size changes
- whether youre male or female
- how active you are
For example, if youre a 150-pound woman whose main physical activity is a short walk once a week, youll need fewer calories than a woman about your size who engages in intense physical activity, such as running, several times a week.
To help you figure out how many calories are just enough for you, check out the following resources.
- The Dietary Guidelines for Americans, 20202025 can give you an idea of how many calories you may need each day based on your age, sex, and physical activity level.
- The Body Weight Planner tool helps you make your own calorie and physical activity plans to reach and maintain your goal weight.
- The MyPlate Plan helps you form a healthy eating plan with the amounts of food and beverages that are right for you.
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The Food Pyramid And Portion Sizes
Grain Portion Sizes
|5 1/2 ounce equivalents|
- 1 small steak is about 3 1/2 to 4 ounceequivalents
- 1 small chicken breast equals 3 ounceequivalents
- 1 can of tuna is 3 to 4 ounce equivalents
- 1 small trout equals 3 ounce equivalents
- 1 cup split pea, lentil or bean soup is about 2ounce equivalents.
Oils portion sizes
Fill Up On Vegetables
Many people probably consider vegetables a superfood. This is because vegetables are low calorie, rich in fiber, and have high water content. They are also nutrient-dense and contain many essential vitamins and minerals. For instance, 100 grams of watercress contains 11 calories , while that of lettuce contains 15 calories .
But, how much is a serving of vegetables? A serving of vegetables is about one cup raw or ½ cup cooked. But for leafy vegetables, one serving is about 2 cups raw. So, for example, one cup of raw broccoli, ½ cup of cooked sweet potato, or two cups of raw spinach, kale, or lettuce is a single serving.
Since weight loss is about consuming fewer calories, vegetables are an excellent weight-loss food. With vegetables, you can eat more to fill you up while staying within your calorie consumption limit. Try adding a side of vegetables to every meal or use vegetables such as lettuce to make meal wraps and sandwiches instead of bread.
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Struggling To Lose Weight
- 5 Reasons You’re Not Losing WeightTrying to lose weight can be a difficult and frustrating journey. If you’re finding yourself stuck, the answer might be a lot simpler than you think.
This content is accurate and true to the best of the authors knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
But First Lets Talk About Calorie Counting
Everyone benefits from counting calories at least for a certain amount of time.
Do you know why programs like Jenny Craig and Weight Watchers are so successful? Its because they tightly control your calories.
Think about it this way for you to lose weight, the calories you take in need to be less than the calories you burn each day.Its that simple.
Heres why you should count calories :
- To figure out how many calories you are eating
- To get the optimal balance of macros and things like sugar and fiber.
- To find your minimal dose for weight loss
- To get the consistency you need to lose weight and keep it coming off
- If you want to reverse diet after youve lost weight.
In my experience, women only really start to understand what they should be eating when they track calories. Many women struggle until they start counting calories because they need the consistency and accountability to lose weight.
With that in mind, whether you count calories or not, its important to understand portion sizes so heres what you want to know!
One of the biggest mistakes women make with their nutrition is not eating enough protein.
If you have trouble losing weight, if you skip meals, or if your appetite is all over the place, I can almost guarantee you arent eating enough protein.
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What Is Portion Control
Portion control is the act of being aware of the actual amount of food you eat and adjusting it based on its nutritional value and the goals of your eating plan. The simple truth is large or unbalanced portion sizes can easily undermine that weight loss efforts. It’s easy to end up with more than you realize on your plate.
Portion control can help you create a nutrient-dense eating pattern. By honing in on how food makes you feel, you can learn how to adjust your portion sizes of those foods accordingly. This knowledge is the cornerstone of building good eating habits, which will increase your chances of achieving your health goals.
Salad And Water Diet: What Should You Know Before Trying It
Everyone knows about the importance of a healthy diet. In combination with other healthy habits, proper nutrition helps not only support your overall well-being, but also makes it easier for you to lose and maintain your weight. Smart eating choices provide your body with all the necessary nutrients and help it function properly. What comes first to your mind when you think about a healthy diet? Many people would say salad. Generally, yes, it is a go-to dish for those who are in a bid to lose weight. But is it sustainable? The thing is, there are a number of factors you have to pay attention to. The ingredients and the amount of salad you consume can significantly influence your weight loss progress. This article will shed light on all you need to know about the salad and water diet, including its risks and benefits. Lets take a look!
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Portion Sizes For All Types Of Wine
Weve talked on previous occasions about how healthy it is to drink a glass of wine with your meals. Despite being an alcoholic beverage, wine contains a multitude of properties such as antioxidants and astringents.
This doesnt mean you can enjoy it in large quantities its actually the opposite. The right portion size for wine would be the width of three fingers: your index, middle and ring finger. In other words, a glass of wine filled as tall the thickness of three fingers is the recommended portion if you want to benefit from this drink.
How To Cut Down Portions Without Feeling Hungry
If youre worried that eating smaller portions will make you feel hungry all the time, I totally understand. I think everyones been on that diet where you felt like you were starving from meal to meal, only to finally eat another meal that wasnt filling enough. This can cause un-needed stress, and is exactly what we want to avoid. So, take it one step at a time. Use this post to find out the ideal macros for you, then start to focus on your food portion sizes. Take note of the portions youre currently eating are they way too big? Try reducing them slightly, but do it progressively. If you want to be successful at the portion control, treat it like a marathon, not a sprint, and set yourself up for success.
Here are some more portion control tips to help you feel satisfied :
Try Easy To Remember Visual Cues
You can use everyday items around your home and kitchen to approximate the correct portion sizes. A computer mouse, tennis ball, dice, baseball, or golf ball, come in handy.
Below is a rough guide on how to use everyday items to eat the right portions:
- Three ounces of poultry, fish, or meat is the same as a deck of cards.
- One cup of vegetables and fruit is the same as one baseball
- One 2-tbsp serving of nuts and nut butter is the same size as a golf ball
- One medium potato is the same size as a computer mouse
- One slice of bread or waffles should be the same size as a compact disc
- A cup of cooked pasta or rice should be the same size as one baseball
- ½ a cup of desserts such as ice cream should be the same size as ½ a baseball.
You Might Lose Weight As A Result Of Eating Fewer Unhealthy Foods
One of the reasons why salad is considered a healthy choice when you’re aiming to maintain your weight or shed pounds is that it’s chock-full of fiberwhich is considered The #1 Thing To Eat Every Day To Lose Weight For Good.
A 2004 study found that when people had a small first-course salad before the rest of their meal, they consumed 7% fewer calories, and when they had a large salad beforehand, they consumed 12% fewer calories. So, by always starting your meal with a salad, you may avoid overeating other more calorie-dense foods.
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Fiber Promotes Weight Loss
When managing your weight, it’s important to restrict your calorie intake. You should strive to create a calorie deficit, or eat fewer calories than you burn. Reducing your daily energy intake by 500 calories can help you reach a healthy weight, suggests the National Heart, Lung and Blood Institute.
One of the best ways to achieve this is by eating salad every day for weight loss. This is partly due to the multiple benefits of fiber in fruits and vegetables, such as its satiating effect.
Your body cannot digest fiber, so it does not contribute to your overall calorie count. It passes relatively intact through your digestive system, where it acts as a bulking agent, slowing digestion and making you feel full longer. This may help prevent overeating and facilitate weight loss.
Read more: 19 High-Fiber Foods Some May Surprise You!
In addition to curbing your appetite, fiber contributes to good digestive health by normalizing bowel movements. Furthermore, it may lower your risk of developing hemorrhoids and diseases of the colon, states the Mayo Clinic. A high-fiber diet may also help reduce cholesterol levels and protect against diabetes and some types of cancer.
We’re Busier Than Ever So Why Do We Need Less Food Asks Susie Burrell
The rather ironic thing about modern life is that as technology advances and as we get busier, we actually need less food.
How can that be? A number of factors make this harsh reality the case.
Choosing the right food to eat is important – but it’s also vital to monitor how much of it you’re eating.
First and foremost, the less we move and the more time we spend in front of a computer, the fewer calories we burn. Second, the greater the number of modern appliances we use, or the more help we employ to do our gardening, cleaning and ironing, the fewer calories we burn. Finally, as we get older, we generally lose muscle mass over time and as such need fewer calories.
Yet the way we are eating, via larger portion sizes and regular snacking, means we are eating more calories than ever. So if your clothes are a little snug maybe it is time to do a portion review with your diet.
A large milk-based coffee such as a latte or flat white contains as many calories as a snack and in some cases a small meal. Cut back on your coffee calories by ordering a three-quarter or piccolo-sized coffee for just 40-60 calories a serve.
Meat/ chicken/ oily fish such as salmon
Grains rice, pasta, quinoa
Two to three squares can be a nutrient-rich addition to the diet, just not the entire block. Choose dark where possible and if you have trouble controlling yourself, buy it only in portion-controlled packs.
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