Everyone knows about the typical “cut out all junk food” diet, but does that actually work in the long run? The answer is no.
Your body will want to make up for that lack of satisfaction by over-eating other foods. All of those weight loss programs that you see on TV say the same thing: “I was able to eat the foods that I love.” So save yourself the weekly, monthly or yearly costs of these programs and look at what they all have in common: portion control.
Basically, you can eat that cake or those cookies that your mom made for you when you came home, that classic carb-filled dish that your grandma is known for, or that chocolate bar that says, “BUY ME” when you’re in the check-out line of the grocery store as long as they are eaten in moderation.
As far as a typical dinner goes, split your plate into thirds: one third for veggies, one third for fruit, and one third for protein the size of the palm of your hand.
Also, if you eat slowly and wait about 20 minutes after you’ve finished, you won’t even want those seconds. According to Cara Stewart, dietitian and nutritionist, in a "Penn Metabolic & Bariatric News" article, it takes your stomach about 20 minutes to tell your brain that you’re full.
In order to prevent that starving feeling when mealtime rolls around as well as prevent stuffing your face, have nutritious snacks in between meals.
A very common misconception is purchasing the “100 calorie packs." Although these do keep our calorie counts in check, they fail to provide any type of nutritional value since these things are actually chips, cookies, etc. When you eat these as a snack, you’re still left feeling hungry because these aren’t satisfying snacks.
An easy go-to is always fruit. Pair your fruit with a bit of protein to help you feel fuller and increase your feelings of satiety, report Harvard researchers in a critical review of high protein diets published. For protein, try a few slices of turkey, a spoon of peanut butter, or some type of nut, such as almonds.
For all other types of foods that fall into your typical food pyramid, refer to the sizing chart to find the correct portions for each type of food.
