The elephant on your plate: portion control

What we eat (e.g. too many processed carbs), when we eat (e.g. too frequently) and why we eat (e.g. from anxiety instead of when hungry) typically receive a lot of consideration by those who are trying to lose weight. But how much we eat? Not so much. Why is this? With the exception of eating in restaurants, the quantity of food we consume in one sitting is not typically public knowledge so it is difficult to know how much more we are eating than what we should. Also, the thought of eating substantially less than what we are accustomed to can invoke the very real fear of being constantly hungry.

What are “correct” food portions?

For those trying to lose weight, appropriate portions vary greatly. Factors that contribute to this include several related to individual differences: height, weight, gender and age.

Health conditions can also be important. For example, hypothyroidism tends to slow down the weight loss process and prescription medications for certain conditions (e.g. antidepressants or steroids) can contribute to weight gain.

Level of physical activity can significantly affect how much food someone needs to eat in order to lose weight. Regardless of weight status, those accustomed to vigorous exercise regimes can probably accommodate higher portions while losing weight than those who exercise little or not at all.

Why does portion control matter?

There are three main reasons why portion control matters. The first is fairly obvious: it is important to get sufficient nutritional value from the food you eat. This means that the volume consumed should consist largely of nutrient-dense foods, and minimally from foods with low nutritional value such as cake, cookies, potato chips, etc.. (It is for this reason it’s possible to eat a lot but still suffer from malnutrition).

The second reason relates to the relative proportion of food intake that is protein, carbohydrate and fat. It’s possible to eat “healthy”, but if intake of these three nutrient groups is too far removed from optimal for an individual, then the result might be weight gain, or other health problems. There is much controversy around this topic that will not be pursued here[i], but we do know that there are 9 proteins (essential amino acids) that cannot be made by the body and must be sourced from food, as well as essential fats that must also come from food. (Interestingly, there are no “essential” carbohydrates, though humans rely on carbohydrates for quick energy).

The third reason for portion control has to do with glycemic load, a concept that’s a bit more complex. Glycemic load is a measure that takes into account the amount of carbohydrate in a portion of food together with how quickly it raises blood sugar levels, which correlate with weight gain or difficulty losing weight. Glycemic load is a function not only of the food itself, but also the typical serving size. For example, dates have a glycemic load that reflects its high sugar content, but also takes into account that people don’t usually eat a large number of dates at one time. Foods with high glycemic load such as all sweets and processed carbohydrates and many dried fruits are probably best eaten rarely when trying to lose weight[ii]. Several online resources including this one are available for quickly looking up the glycemic load of specific foods.

How to estimate appropriate portions

There are some “rules of thumb” that are suggested for those trying to lose weight when it comes to guessing appropriate food portions . One asks you to imagine a plate divided into sections: one for protein (meat, fish, eggs, legumes, etc.), another for vegetables and the third for starches (potatoes, rice, pasta, etc.).

Another suggests that you use your hand as a guide: your palm to measure protein, your fist to measure fruits and vegetables, and a cupped hand to estimate carbohydrates. (The number of palmfuls, fistfuls (etc.) is determined by whether you are male or female).

Using smaller-size plates is a more “psychological” suggestion based on the assumption that filling up a smaller plate will lower portion size.

Other rules of thumb focus on context. For example, in restaurants, where portion sizes are exceptionally large, it’s suggested that the dish be split with a friend or that half the meal be put in a to-go box to be eaten later. Another would be that while watching television, make sure to put food into a bowl or on a plate rather than eating directly out of the package, since people tend to eat far more than they realize if the portion is not measured first.

But the most precise way to estimate food portions is to actually weigh them. While it can take a while to get used to, weighing foods removes the guesswork and inaccuracy that can be associated with other rules of thumb. Combined with other individualized information along with recommendations for protein, carbohydrate and fat proportions, weighing foods can ensure that food portions enable healthy nutritional intake, prevent hunger and contribute to weight loss.

The Metabolic Balance® program

One example of a program that effectively incorporates food portions is the Metabolic Balance® program. Developed in Germany and based on 20 years of clinical experience, this individualized nutrition program provides the specific nutrients in the right proportions and weights that facilitate healthy weight loss.

The program begins with 36 blood tests that, along with body measurements and personal case history, are the basis of an individual nutrition plan that is divided into four phases. The first preparation phase is only two days. This is followed by Phase 2, consisting of a plan based on food lists for each major nutritional category (meat, fish, dairy, vegetables, fruit, etc.). If weight loss is the main goal, Phase 2 is followed until close to goal weight. Phase 3 is a transitional period where food lists are expanded and new foods are experimented with. Finally, Phase 4 is “the rest of your life”: the ultimate aim of personalized nutrition, which is to maintain optimal health and a healthy weight over a lifetime.

A study involving 524 participants published in 2010 found that one year after starting the Metabolic Balance® program, metabolic syndrome (the combination of chronic conditions including high blood pressure, high cholesterol and Type 2 diabetes) had declined by 76% and average weight loss was about 16 lbs[iii]. This is significant because these are long-term-- not immediate-- improvements.

If you would like to learn more about how to achieve healthy weight loss by eating the right proportion and quantity of foods that are individualized for your needs through the Metabolic balance® personalized nutrition program, which I am certified to coach, call me for a free 15-minute consultation or schedule one on the online scheduler.

[i] Koliaki, C, T Spinos M Spinou M Brinia D Mitsopoulou N Katsilambros (2018) “Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults” Health Care 6(3): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163457/

[ii] He, F, C Chen F Li Y Qi X Lin P Liang M Ren L Yan (2021) “An optimal glycemic load range is better for reducing obesity and diabetes risk among middle-aged and elderly adults” Nutrition and Metabolism 18: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00504-5

[iii] Meffert, C and N Gerdes (2010) “Program adherence and effectiveness of a commercial nutrition program: the Metabolic Balance study” Journal of Nutrition and Metabolism 2010 Dec 21: 197656 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3010672/