How Much Do You Need To Eat In Order Not To Gain Weight? Calculating Portion Sizes

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How Much Do You Need To Eat In Order Not To Gain Weight? Calculating Portion Sizes
How Much Do You Need To Eat In Order Not To Gain Weight? Calculating Portion Sizes

Video: How Much Do You Need To Eat In Order Not To Gain Weight? Calculating Portion Sizes

Video: How Much Do You Need To Eat In Order Not To Gain Weight? Calculating Portion Sizes
Video: Know your Portion Size 2024, April
Anonim

As you know, one of the main reasons for excess weight is overeating, and all dietary advice agree on eating often, but in small portions. But how do you know which portion is small?

Serving and hand size

The easiest way to determine the serving size is by hand. For example, the volume of protein meals (meat, fish, cottage cheese, omelet) should roughly correspond to the size of your palm without fingers. Now open your palm and spread your fingers as wide as possible - this is the size of your serving of vegetables. Then clench your hand into a fist - it corresponds to a portion of carbohydrates (cereals, pasta, mashed potatoes).

If choosing a fruit for a snack, it should also fit comfortably in the palm of your hand. Have you decided to spread butter on your bread? Cut off a piece the size of a phalanx of one finger.

One serving is …

It is very convenient to calculate the serving size using the usual kitchen volume measures - a spoon and a glass. It is also a good idea to have a kitchen scale available.

1 serving of carbohydrates is:

  • 10 tbsp. whole grain muesli
  • 4 tbsp. spoons of boiled pasta
  • 3 tbsp. spoons of boiled rice or couscous
  • 2 small potatoes
  • 1/2 whole grain bun or pita bread
  • 1 slice of bread

1 serving of protein is:

  • 150g cooked fish or seafood
  • 150 g soy dish
  • 80g cooked beef or pork
  • 90 g cooked chicken
  • 2 eggs
  • 4 tbsp. tablespoons of cooked legumes

1 serving of fat is:

  • 2 tbsp. sour cream spoons
  • 1 dessert spoon of vegetable oil
  • 25 g nuts or seeds

1 serving of dairy products is:

  • 200 ml milk
  • 125 g yogurt or kefir
  • 25 g of hard cheese
  • 60 g cottage cheese

1 serving of fruit is:

  • 1 medium fruit (apple, orange)
  • 2 small fruits (kiwi)
  • 1 large piece of melon or watermelon
  • 1 cup berries
  • 1 tbsp. a spoonful of dried fruit
  • 150 ml juice or smoothie
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Sample menu for the day

And now we will draw up an approximate menu for the day, which will allow you to gradually lose weight. During the week, it is better to limit the calorie intake, and on weekends you can relax a little.

Daily menu for weekdays:

  • 6 servings of carbohydrates
  • 5 servings of vegetables and fruits
  • 2 servings of protein
  • 2 servings of dairy products
  • 1/2 to 1 serving of fat
  • light dessert for 100 kcal

Daily menu for weekends:

  • 8 servings of carbohydrates
  • 6 servings of vegetables and fruits
  • 3 servings of dairy products
  • 3 servings of fat
  • 2 servings of protein
  • and a light dessert for 200 kcal

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