Portion Control for successful Weight Loss and Diabetes Control
Overeating will increase your blood sugars and weight. This is not good for weight loss or diabetes.
But portion control isn’t easy. Cutting back your portions affects you physically and emotionally. Our lifestyles revolve around the food we eat – like going out for dinner with friends and holiday meals with family.
If you want to change your eating habits you must understand what you eat, when you eat and where you eat. Portion control is an emotional journey. Mentally you must want to change your diet before you’ll be successful. It takes willpower, but anyone can make changes.
Where To Start?
- Use smaller plates and cups
- Read nutrition facts labels
- Order small
- Beware of big baked goods
- Share large entrees
- Don’t eat out of the bag
- Don’t eat in front of the TV
- Eat before you go out
Portion control is not eliminating certain foods. You can fit anything into your meal plan. It’s just a matter of how much. All foods can fit into a healthy meal plan, but not necessarily as much as you would like of all those foods.
Eat everything in moderation. Don’t eat a mound of pasta – have half a cup.
Use Visual References to Remember Portions
- 75g of meat = deck of cards
- ½ cup = golf ball
- 1 cup = tennis ball
- 1 teaspoon = tip of thumb (thimble)
- 1 tablespoon – whole thumb (AA battery)
We tend to focus on carbohydrate counting when we rather need to focus on portion control as well. Overall portions contribute to weight.
The heavier you are the harder it is to maintain your blood sugars in a healthy range. Here’s the bottom line. Every food you eat is made up of 3 nutrients – fat, carbohydrates and protein – that’s it, there’s nothing else that provides calories in food.
So if you come in fixated on carbs, what does that leave? Protein and fat. Don’t eat extra fat because your limiting your carb intake. Obese people and Diabetics are already at risk for heart disease. You don’t need to eat extra protein either, because that can damage your kidneys.
You must eat carbohydrates, in moderation, to be healthy. Stay away from regular soda, juice and refined carbohydrates like cake and cookies – things with no nutritious value. Instead, eat whole grains and fruit which are loaded with nutrients.
Download your FREE Manna Diet e-books from the Manna website. Use the Manna Blood Sugar Support supplement with each meal to reduce the GI of the food you eat and to control blood sugar levels for healthy weight loss.