What are 3 tips for portion control?

Using smaller plates can make your meals look bigger and help you eat less. Starting with a salad can fill you up and stop you from overeating. Measuring food with cups or scales helps you know exactly how much you're eating and stay on track.

What is the 20-minute rule for eating?

The 20-minute rule suggests that you should eat slowly and wait at least 20 minutes before deciding to take a second helping. This is because it takes about 20 minutes for your brain to register that you are full. When we eat too quickly, we often overconsume before our body has a chance to recognise satiety signals. A practical way to follow this rule is by putting your fork down between bites, chewing thoroughly, and sipping water throughout the meal. This habit can help prevent overeating and improve digestion.

What are the 5 importance of portion control?

1. Helps prevent overeating and unnecessary calorie intake. 2. Maintains stable blood sugar levels, especially for people with diabetes. 3. Aids in weight management by keeping calorie consumption in check. 4. Encourages mindful eating and better digestion. 5. Reduces the risk of lifestyle-related diseases like obesity and heart disease. Practicing portion control allows you to enjoy your favorite foods without guilt and avoid the feeling of sluggishness that often comes with overeating. It also helps in building a healthier relationship with food.

What is the 30-30-30 rule?

The 30-30-30 rule is a simple guideline that suggests incorporating 30 grams of protein, engaging in 30 minutes of physical activity, and eating within 30 minutes of waking up. This approach helps in maintaining muscle mass, keeping blood sugar levels stable, and boosting metabolism. A practical way to implement this rule is by having a protein-rich breakfast such as eggs, paneer, or sprouts and scheduling a daily morning walk to kickstart your metabolism.

What is the golden rule of eating?

Eat until you are 80% full, also known as "Hara Hachi Bu," a concept followed in Japan. This helps prevent overeating and supports better digestion.

What should be the serving size of protein per day?

The recommended daily protein intake is about 0.8 to 1.0 grams per kilogram of body weight for a sedentary person. For example, if you weigh 60 kg, you should aim for around 48-60 grams of protein per day.

Can I lose weight just by portion control?

Yes, practicing portion control can significantly contribute to weight loss by helping you consume fewer calories without feeling deprived. Instead of drastic diet changes, portion control allows you to eat all types of food in moderation. For example, instead of having a full plate of rice, opt for half a plate with more veggies and protein to feel full while cutting down on calories. Combining portion control with mindful eating, such as savoring each bite and eating without distractions, further enhances weight management.

What is a healthy carb serving size for diabetes?

A healthy carb serving for people with diabetes is usually around 15-30 grams of carbohydrates per meal, depending on individual health goals and activity levels. It's best to consult a nutritionist to customize carb intake based on personal needs.

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