{"id":22067,"date":"2024-05-21T18:02:02","date_gmt":"2024-05-21T12:32:02","guid":{"rendered":"https:\/\/www.fitterfly.com\/blog\/?p=22067"},"modified":"2024-05-21T18:02:43","modified_gmt":"2024-05-21T12:32:43","slug":"portion-control-tips-and-hacks","status":"publish","type":"post","link":"https:\/\/www.fitterfly.com\/blog\/portion-control-tips-and-hacks\/","title":{"rendered":"Are You Overeating? Try These Smart Portion Control Tips & Hacks"},"content":{"rendered":"

Yummmm, biryani! I can\u2019t resist it.<\/strong><\/p>\n

Yes, that\u2019s the first thing that comes to mind when we see our very own favorite biryani, and we end up eating it until our tummy runs out of space. \ud83d\ude04<\/p>\n

But hold on, have you ever thought that you might actually be overeating? If you have\u00a0diabetes\u00a0(and even if you don\u2019t!), this could negatively affect your health.<\/p>\n

In India, where our cuisine is typically rich with a lot of ghee, oil, masalas, and sweets, controlling portion sizes can be quite challenging. But, with a few smart portion control tips, it\u2019s possible to enjoy your meals while keeping your blood sugar levels in check.<\/p>\n

Let\u2019s see what are they:<\/p>\n

1. Do You Know the POWER of Ordered Eating?<\/strong><\/h2>\n

Yes, the sequence in which you eat your meal can really impact your digestion and hunger.<\/p>\n

    \n
  • Begin with a salad to help control your appetite, then move on to proteins like dal or paneer, and finish with carbohydrates like roti and rice.<\/li>\n
  • This order not only manages your hunger but also helps prevent sudden blood sugar spikes.<\/li>\n
  • It\u2019s a small adjustment that can make a BIG <\/strong>difference in how you feel after eating.<\/li>\n<\/ul>\n

    <\/span>2. Try Supplements Before You Eat a Meal<\/strong><\/h2>\n

    Ever felt cravings to eat something sweet after eating?<\/p>\n

    Taking fiber and protein supplements before a meal can help prevent that.<\/p>\n

    For example, a fiber supplement like Isabgol (psyllium husk) or a protein shake can slow down sugar absorption, giving you a steadier energy level.<\/p>\n

    This way, your body gets a heads-up to manage food better that you are going to eat, keeping your blood sugar more balanced and your energy consistent.<\/p>\n

    <\/span>3. Smaller Plates = Less Food, More Satisfaction<\/strong><\/h2>\n

    Did you know using smaller plates can make you feel fuller faster?<\/p>\n

    It\u2019s a simple but effective trick: a smaller plate makes your serving look bigger, so you eat less but still feel satisfied. For example, 2 servings of biryani look full on a small plate than on a big one.<\/p>\n

    <\/span>4. Start Your Meal with a Salad!<\/strong><\/h2>\n

    Did you know starting with a salad can help you eat less of your main meal?<\/p>\n

    Yes, it is packed with fiber and nutrients that fill you up early, so you\u2019re likely to consume fewer calories later on. This can also help keep your blood sugar levels stable.<\/p>\n

    <\/span>5. Consume Fluids First \u2192 Chass and Soup<\/strong><\/h2>\n

    Before we reach for the main meal, let\u2019s not forget the importance of fluids.<\/p>\n

    Our desi drinks like chass (buttermilk) or a warm bowl of soup can be consumed before meals to promote a feeling of fullness. These drinks prepare your digestive system, help in controlling the portion sizes of the main meal.<\/p>\n

    <\/span>6. Be Nutty Before You Eat<\/strong><\/h2>\n

    Did you know that munching on about 8-10 almonds half an hour before a meal can stabilize your blood sugar?<\/p>\n

    A\u00a0study\u00a0found that eating 20g of almonds before eating helps\u00a0manage blood sugar levels. Nuts aren\u2019t just tasty; they\u2019re loaded with healthy fats, protein, and fiber.<\/p>\n

    These nutrients help slow down how fast your body absorbs carbs and keeps you feeling fuller for longer.<\/p>\n

    <\/span>7. Opt for Smaller-Sized Foods<\/strong><\/h2>\n

    Choosing a sada dosa over a larger paper dosa, which we share with our friends or family, can help you eat fewer calories.<\/p>\n

    This idea works for other foods, too like, opt for a fulka instead of a chapati or a small sandwich instead of a large one. It\u2019s an easy way to manage portions.<\/p>\n

    8. Unlimited Khane ka Offer \u2013 Mat TRY KARO!<\/strong><\/h2>\n

    Ever been tempted by unlimited buffets or free refills? It\u2019s easy to overdo it, especially at events like weddings where food is endless and you don\u2019t have to pay.<\/p>\n

    Here\u2019s a tip: Choose individual dishes from the menu instead of a buffet or set meal when dining out. This helps you control your portions.<\/p>\n

    And remember, stop eating when your stomach says, \u201cab bass bhi karo, kitna khaoge\u201d. This way, you enjoy your meal without overeating.<\/p>\n

    <\/span>9. Do you also Fall for Combo Deals?<\/strong><\/h2>\n

    Combo offers like McDonald\u2019s \u201cExtra Value Meal\u201d, \u201cHappy Meal\u201d or KFC\u2019s \u201cCombo Meals,\u201d where you get multiple items like a burger, fries, and a drink for a cheaper price than buying them separately.<\/p>\n

    This makes the deal seem attractive and can lead to buying more food than you need, and end up adding more calories going in your tummy.<\/p>\n

    Similarly, using apps like Swiggy or Zomato to order food can tempt you to add extra items to your cart because of promotions or meal deals. This convenience often results in ordering larger portions than intended.<\/p>\n

    Being mindful of these tactics can help you control how much you eat and spend.<\/p>\n

    For example: When ordering say a Subway sandwich or even biryani for your lunch, you might find a promotion offering or a \u2018value deal\u2019 where you\u2019ll get a free Coke or a sweet dish (like gulab jamun or halwa).<\/p>\n

    This kind of deal tempts you to add more unhealthy carbohydrates and sugar to your meal than you intended.<\/p>\n

    <\/span>10. The Importance of Plate Eating<\/strong><\/h2>\n

    We get it, Lays chips and Kurkure are irresistible, right? But have you ever found yourself munching through an entire packet without noticing? Here\u2019s a simple trick:<\/p>\n

    Next time, serve your snacks on a plate instead of eating directly from the packet. This small step lets you see exactly how much you\u2019re eating and helps you keep those portions in check.<\/p>\n

    <\/span>11. Avoid Eating During Screen Time<\/strong><\/h2>\n

    Have you ever noticed how a jumbo pack of chips is empty by the end of a 40-minute Netflix episode?<\/p>\n

    Yes, when you\u2019re absorbed in a show, it\u2019s easy to munch away without paying attention to how much you are eating.<\/p>\n

    This kind of distraction can lead to eating much more than you planned or should, which isn\u2019t great for portion control or managing your blood sugar levels.<\/p>\n

    <\/span>12. Your Glass Size Matters!<\/strong><\/h2>\n

    When it comes to drinks, the size of your glass has a big impact on how many calories you take in. Think about it: a \u201ctapri wali chai\u201d is served in a modest cup, while a Starbucks beverage often comes in a much larger size.<\/p>\n

    This difference in size isn\u2019t just about volume, it\u2019s about the extra sugar and calories that can slip into your diet unnoticed.<\/p>\n

    By choosing the smaller tapri-style cups, you\u2019re more likely to keep your calorie intake in control without even thinking about it.<\/p>\n

    <\/span>13. Eat a Bit before you go Dining Out<\/strong><\/h2>\n

    To avoid overeating at special meals or when dining out, have a light snack like an apple or some nuts beforehand. This can help curb your hunger and make it easier to manage your portions at the meal.<\/p>\n

    <\/span>How We At Fitterfly Can Help You?<\/strong><\/h2>\n

    Understanding why and how you eat can help you to\u00a0control your portion sizes\u00a0and make healthier food choices.<\/p>\n

    Often, we are tempted to eat more because of special offers or because our food looks more appealing on a larger plate.<\/p>\n

    Our success coach can help you with techniques like mindful eating, enabling you to avoid overeating.<\/p>\n

    Our Nutrition Coach is also here to guide you on what\u2019s best for your blood glucose levels so you can continue enjoying the foods you love without worrying about your sugar levels.<\/p>\n

    At Fitterfly, we focus on such aspects to improve your lifestyle and help you manage and potentially reverse your diabetes.
    \nIf you want to know more, sign up for Fitterfly\u2019s\u00a0Diabetes Prime Program.<\/p>\n

    You can also\u00a0speak to us\u00a0or contact us\u00a008068507599\u00a0<\/strong>today!<\/p>\n","protected":false},"excerpt":{"rendered":"

    Uncover these easy tips and hacks for smart portion control to avoid overeating. Follow these smart portion control tips to keep your blood sugar levels in check.<\/p>\n","protected":false},"author":1,"featured_media":22070,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"wds_primary_category":468,"footnotes":""},"categories":[469,468],"tags":[],"acf":{"reviewed_by":false,"references":null,"author":"","table_content":null,"medically_reviewed":"","show_updated_date_in_post":"No","faq_list":null,"custom_schema":"","media_url":"","reviewer":null},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/22067"}],"collection":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/comments?post=22067"}],"version-history":[{"count":0,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/posts\/22067\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media\/22070"}],"wp:attachment":[{"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/media?parent=22067"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/categories?post=22067"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitterfly.com\/blog\/wp-json\/wp\/v2\/tags?post=22067"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}