Day 11: Portion Control

Say yes to portion ratio and no to portion distortion!

Let's talk portions, but let's be very clear - we are not about counting and weighing - at least not in the way many of us are used to with different programs. And the truth is, if you are doing this correctly you should never feel hungry or like you are denying yourself food.

Instead of thinking "portion control", we want to get into the habit of thinking portion RATIO. We already know what we can eat, but the ratio on your plate is essential, to keep your body working the way it is supposed to (see image below). The ratios that many of us are used to (with dairy and breads) are from government food guides that are 50-60 years old! Those guidelines have gotten us sicker and sicker as a society and there is new research that shows they just don't work. So even though we switch to a 80/20 clean eating/cheats, if your plate looks like this you will be able to maintain the results you've achieved after your 30th day. 













NOTE: Although we don't limit or count calories, we do listen to our body. That means you should eat until you are no longer hungry, not until you're full. (P.S. Make sure you eat before you go to the grocery store.)

Distortion
With restaurants offering enormous plates of food, drink cups often in "Big Gulp" sizes, and snacks sold in king-sized packages, it can be hard to know how much to eat sometimes.

It's difficult to avoid eating bigger at home, too. The size of dinner plates, muffin tins, and pizza pans have grown. Cars have larger cup holders to accommodate the drink sizes stores sell. As everything gets bigger, bigger starts to seem like the norm, distorting how we think about a serving size or the “right” amount. One study found that modern portion sizes of popular foods added an extra 50 to 150 calories. While that might not sound like too much, an extra 100 calories per day can pack on an extra 10 pounds of weight in a year!

Some meals appearing average in size can add up to a whole day’s worth of calories. A large order of french fries can contain as many as 1,000 calories. Add a hamburger and an extra-large soda, and you’re getting way more than 2,000 calories in one sitting. And this isn't unusual. A study published in 2012 found that 96% of restaurant meals exceed USDA recommendations for fat, salt and overall calories.

Serving Sizes: Then and Now











Portion Distortion is real. Don't let it take you back to your old ways since you've come to far!

◊These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Portion Distortion is real. Don't let it take you back to your old ways since you've come to far!