Portion Control for Comfortable Digestion and Weight Loss

Weight loss today is a much more significant concern than any political turmoil. We feel hungry, and then hog down on things; we gain weight, increasing our hunger and food portions—a merciless chain to break out of. But not many do know that it isn’t that tough, either. All we need is the proper knowledge. 

Many fail at weight loss because of a lack of knowledge about portion control. It not only betters our digestion but also burns away that unhealthy weight. And the plus point? We don’t even feel hungry. So, let’s start making our nutritious plate by understanding portion control and adding the benefits.

What Is Portion Control?

The definition of the phrase is controlling the portion of food. It simply means the amount of food we keep on our plates to eat. Portion control controls this amount to attain what we aim for, such as weight loss. 

Portion Control – Its Importance in Weight and Digestion

Portion size is important because it empowers us to keep control of our diet. When we are in control, we can decide what we eat, how much we eat and how we can aid our weight loss journey. But what else does it work on?

• Digestive Comfort – We all know the feeling when our body is stuffed up with food. It’s never a good feeling. We keep on falling here and there just for a moment of relief. Having a light stomach without any hunger is always bliss. 
• Better Nutrient absorption – Each human body absorbs nutrients at different rates through the same food. Among the many reasons behind this, one is overeating. Portion control prevents us from stressing our digestive tract and keeping it healthy to do the right absorption.
• Mindfulness – When there is less food on the plate, we eat it more mindfully. Mindfulness leads to an uplifted mood and a peaceful life. You feel more energetic, your metabolism improves and your blood sugar also stays in control. 
• When you eat mindfully, you get better mental health as it takes away the chance of depression. Yes, you read it right. Portion control can contribute to better mental health. ^[1]  
• Weight loss – At last, when we eat mindfully, within the limits we should, and absorb nutrients, gradually, our confidence rises, and our weight falls. ^[2]

Now, let’s learn how to make this magic happen with ease. 

11 Best Practical Portion Control Tips

Before starting our list, just know that the journey will surely have some hurdles. There will be times when your mind will push you to become that old eater again. These are the times when you’ll have to show some will and some perseverance. 

The rest of the tips are here:

1. Incorporate 50% veggies in your meals

One of the many brilliant qualities of veggies is that they share their colours and make our lives more colourful and happy. Vegetables are good because they contain

• Lots of fibre
• Complex carbs
• Vitamins and minerals
• And phytonutrients such as antioxidants

So, the goal is to fill half of your plate with slightly cooked vegetables and salad. And know what? You might not even feel hungry after that. This is because vegetables contain less calories and more volume. This leads to weight loss in the long run.

However, there is one thing that you must take care of – vegetables get digested quickly as compared to high-fat foods. As a result, your stomach might start making sounds after a couple of hours. You don’t have to eat here. You’ll see the solution in the upcoming strategies.

So, add non-starchy veggies to your diet. Examples include – 

• Amaranth
• Cucumber
• Cauliflower 
• Carrots 
• Beans 
• Broccoli 
• Green Leafy Vegetables(e.g., spinach, kale, arugula, lettuce. Your desi saag like methi, gongura, bathua, ligru, kalmi, etc)
• Brussels sprouts 
• Cabbage
• Bell peppers
• Zucchini
• Tomatoes
• Mushrooms
• Asparagus
• Celery
• Radishes
• Eggplant
• Onions
• Artichokes
• Bamboo shoots
• Sprouts (e.g., bean sprouts, alfalfa sprouts)
• Swiss chard

2. Practice protein intake

There is one thing that is lacking in the Indian diet when it comes to wholesome eating for weight loss is– protein. Protein is vital as it helps us gain a good body shape and back weight loss with all its might. And you know the good thing about protein is it also makes one feel fuller and more satiated. This is a good addition to your portion-control diet. ^[3][4]

So, if you eat enough protein, you will not feel hungry, especially when you have half your plate filled with veggies.

But how much protein should one take for weight loss?

The general protein recommendation is 0.8 grams per kilo of body weight.^[5]

Note that this will surely increase according to your activity level. So, if you are into working, you’ll have to take more protein.

Some good sources of protein include: 

Non-vegetarian sources

• Chicken 
• Fish 
• Eggs

Dairy sources 

• Paneer 
• Greek Yoghurt or curd 
• Milk 

Vegetarian sources 

• Beans 
• Lentils 
• Chickpeas
• Tofu
• Quinoa
• Nuts and Seed (Almonds, Chia Seeds, Pumpkin seeds)
• Broccoli 
• Spinach, etc

3. Say Hi to ‘Hara Hachi Bu’

Where has this strange phrase come from suddenly? Hara Hachi Bu! Well, it is a Japanese concept about how one should eat mindfully. This Confucian teaching translates to “eat until eight parts full” in Japanese.

This means that you must eat until you feel 80% full. These teachings are followed in several Japanese hotspots such as Okinawa, where people live longest in the world, with many crossing the 100-year mark, that too consistently. These zones are called blue zones. Here, people practice a healthy lifestyle and stay in shape.^[6]

You can follow this mantra and see weight loss happening. 

4. Say Bye to Big Cutleries

Science says that we tend to fill 70% of our plates no matter how big or small. So, if you take bigger plates, you will anyhow bring in more food. And this has no relation to hunger. ^[7]

The impact is so huge that even shifting from a 10-inch plate to an 8-inch plate reduces food consumption by 33%. You’ll see this being practiced everywhere in Japanese blue zones. ^[8]

So, what to do? Buy small bowls, spoons, plates, glasses, etc. Just shrink down everything and it will shrink down your portion of food and weight. 

5. Add the healthy spices to your food

Wondering what role spices have in portion control and weight management? Science says that it has. A study found that adding hot peppers to your food reduces your appetite and calorie intake by quite some margin. The difference was a whopping 190 calories in a single meal. ^[9]

If your tongue denies pepper, go for ginger. It has the same impact as well. 

Apart from bringing down your appetite, these two spices also enhance your metabolism. As a result, our bodies burn more calories than they’d have if we never tasted pepper. ^[10]

Ginger and fenugreek also make one feel less hungry. You may sip a cup or two of ginger or fenugreek tea to curb your hunger. So, add these to your portion control diet as well. 

6. Serve some soluble fibre to yourself

Fibre, be it soluble or insoluble, is a must-have part of any portion-control diet. Both these fibre types serve their role in making any diet nutritious. However, when it comes to hunger, soluble fibre is the key.

Soluble fibre, when mixed with water, forms a gel-like sticky substance. You might have noticed this in oats as well. When this happens inside the stomach, the food becomes bulky and moves slowly through the intestines. This keeps us full for hours, and we stop munching every now and then.^[11]

Here are some foods rich in soluble fibre to add to your portion of food:

• Oats
• Flax seeds, chia seeds, etc.
• Avocados
• Broccoli 
• Sweet potatoes
• Kidney beans
• Carrots
• Barley

These are just a few examples. 

Also, chia seeds can actually bring down the levels of hunger hormones called ghrelin. This same stands true for flax seeds as well. You may simply add these seeds to your smoothies, shakes, salads, oats, etc.^[12]

7. Practice mindfulness

Most of us like watching our favourite shows and movies while eating food. It might seem like a wonderfully entertaining and time-saving thing, but it is both unhealthy and obesity-inducing. 

Eating mindfully makes you more conscious of what you eat, your hunger levels, and your hunger signals. Eating while watching shifts your focus to the movie. This always makes you skip your brain’s signal that you are full. ^[13]

Also, your body acts according to your thoughts. This is why we salivate as soon as we think of an apple. So, when you watch a movie while eating, your brain thinks of the movie instead of the food. You do not salivate. Our saliva contains enzymes that help us digest food and absorb nutrients. Fewer enzymes mean less digestion and more weight. Be present. It will help you lower your weight. ^[14]

8. Eat in order

The best advice here is to start with some soup or salad. Have these in your starting portion of food. This will give some volume to your stomach, taste to your tongue, and halt your cravings. It’s so impactful that your calorie intake might come down by around 20%. ^[15]

This magic can be attributed to a few things:

• High water content
• High fibre content
• And low-calorie count

Just note: 

• That your salad isn’t dressed up with high fat.
• Use olive oil, lemon, pepper, fresh citrus fruits, tahini, cashew paste, honey, etc as dressing for your salad instead of store-bought dressing.
• The soup should be free from preservatives, sauces and artificial compounds. Instead, add coriander leaves for a pinch of freshness and flavour.

9. Hydrate 

Most people recommend avoiding water during the meal. We also recommend the same. However, gulp a glass of water half an hour before your meal. This will give you a sense of fullness and you’ll likely eat less. 

One such study found that people ate 13% fewer calories when they drank 2 cups of it before their meal. ^[16]

Also, keep yourself hydrated throughout the day. It helps your body function well and thus prepares the right ground for weight loss. 

Avoid juices or other soft drinks as they contain sugar and calories. This will work opposite to your needs. So, embrace water and make it befriend your portion plate.

10. Practice portion past your plate

Portion control for weight loss goes beyond the plate, too. Alright, you’ve taken care of your plate. But you do not stay around your plate all the time. Sometimes, you might be at a party and botch it all.

Apart from your plate, you also have to show control over your drinks and snacks. They don’t fill your tummy and yet load you with calories. Avoid them at any cost. Instead, if you want, go for sugar-free drinks.

Observe each small eating habit throughout the day and make changes where required.

11. 20 min rule

The “20-minute rule” for eating is often suggested to promote mindful and conscious eating habits. The idea behind this is to slow down the pace of your meals and take at least 20 minutes to finish your food. This allows your body and brain to communicate effectively about your satiety or fullness, and you can practice portion control effectively. 

• It takes time for your body to send signals to your brain that you are full. By eating slowly and giving yourself at least 20 minutes to consume a meal, you are more likely to recognize these signals and avoid overeating.
• Eating slowly allows you to savour and enjoy the flavours and textures of your food. This enhances the overall dining experience and satisfaction from your meal.
• Chewing your food thoroughly aids in the digestion process. It helps break down food into smaller, more digestible particles, making it easier for your body to absorb nutrients.
• The 20-minute rule encourages mindful eating practices. Being present and focused on your meal can prevent mindless or emotional eating, promoting a healthier relationship with food.

To incorporate the 20-minute rule into your eating habits:

• Chew Thoroughly: Take the time to chew each bite thoroughly before swallowing.
• Put Down Utensils: Pause between bites and put down your utensils. This can prevent you from rushing through your meal.
• Sip Water: Take sips of water between bites. This can also help create a sense of fullness.
• Avoid distractions: Avoid watching TV or listening or reading while eating. Try not to have conversation during your meal time to fully focus on your eating

The Bottom Line

Weight loss is a challenging thing. But it’s not even that tough when you have the right knowledge. And in this journey, portion control works wonderfully. Portion control for weight loss is all about taking control of not just what is on your plate but also the size of your plate. 

The journey starts with shrinking down the size of your plates. Once done, understand the delicate balance of nutrients and mindfulness. This unlocks the secret to a healthier and happier life. Incorporate abundant veggies, embrace protein, and adopt the wisdom of ‘Hara Hachi Bu’ from the Japanese tradition. These are all the potential rungs. 

Apart from this, embrace pepper and ginger. This can help. And don’t forget the soluble fibre. It’s an important part of portion control diet. Eat mindfully and in the right order.

But portion control also transcends the plate — it impacts drinks and snacks. Ensure that the glasses you gulp down are not loaded with calories and unhealthy substances.

The key lies in will and wisdom. Embrace the power of portions for a life well-nourished and beautifully balanced.

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