Eating is a crucial aspect of our everyday lives; we eat whatever we want or crave, but we should be aware of proper portion sizes, as they play an important role in our daily nutritional needs.
We follow various diet trends, we try to include as many healthy foods in our diet as we can to meet our fitness objectives, but while doing all the efforts do we really know what our calorie requirements are?
Or are we just eating healthy without much attention to the portion size? Healthy food is no longer healthy if taken in the wrong quantity.
So if you are not getting desired health/fitness results even when you follow a healthy diet, look at your portions.
We can be tricked into eating more. It’s been reported that it takes our brain twenty minutes to recognize that we’re full. During this relay, our bodies release substances that increase satiety while suppressing the hormone that makes us hungry (called ‘ghrelin’). We can consume significantly less food by just slowing down our eating pace by the time our brain receives the signal that we are full. It’s easy to see how this could aid weight loss because it reduces appetite while also preventing us from overeating. Eating slowly also encourages us to chew our food more fully, which aids digestion. This is why I almost never eat watching tv or browse my mobile. Eat-in silence and blindness! Your body demands lesser.
People tend to eat more when they are served more; therefore arranging their plates is a difficult task. It’s critical to know how much of each macronutrient is present when plating. Have you ever thought of weighing your rice or bread! Do it once, memorize that quantity, and then in the future stick to that portion.
Those who can eat more simply by substituting their food with the same amount of food but with fewer calories( say salad vs rice ) will undoubtedly shed a few kilos. According to specialists, eating too much food can cause a range of issues, including poor digestion, weight gain, and acne, as well as gestational diabetes in pregnant women.
When it comes to losing weight and keeping it off, portion control is crucial. Portion refers to how much food you place on your plate, whereas a serving is an appropriate quantity of food. You would have observed that you end up eating more when you have been given greater servings.
Every individual, whether teenagers, adults, or children, requires a well-balanced diet. It is critical for the correct growth and development of children and teenagers and also to maintain blood sugar levels, heart health and blood pressure.
We often believe that we have everything under control and in moderation, but this isn’t always the case. You must keep track of your portion. You’ll be able to see if you’re eating properly or not by doing so. You can seek advice from a nutritionist or a dietitian, who can help you plan your diet intake in a structured scientific way.
Measuring calorie intake and calorie expenditure has a huge impact on one’s health. When a person keeps track of his calorie consumption, he knows how much food he needs, and when time and food are not factors, they can consume calculated calories by picking the appropriate portion size.
Nutrition is bio-individual, even healthy food in the wrong quantities will harm your body. My parting tip would be to discover your QUA and eat in the right portions to your capacity.
Ryan’s Guide To Eat Right
- Do a blood test and check nutrition markers
- Do a body composition analysis to check the Fat% to Muscle % ratio
- Determine your daily calorie requirements by calculating your energy input and energy expenditure
- Get a fitness tracker to record all the relevant health data
- Take a nutritionist help to plan a scientific nutrition plan for you
Ryan Fernando is a celebrity nutritionist & Health Coach, Nutrition Genetics Counsellor, Podcaster, Speaker, Lecturer, Radio Jockey, Author & the Founder of QUA NUTRITION CLINICS & https://institutenutrition.com/
Ryan has 2 Olympic Medals and 2 Guinness World Records from athletes under his nutrition coaching. The world’s best batsman Virat Kohli is on his sports nutrition plan. His celebrity list of athletes, film stars, and corporate bosses is one of the largest in the world.