Clean eaters: How do you control your portions?

[Kat2002]

I'm especially interested in portions for maintenance. I'm in the process of losing weight and I'm currently following the Jenny Craig program so it's all set out for me, no problems. But I need to keep the weight off, so when I gradually return to regular food, I'd like to know what I'm doing.

Looking at the clean eating threads, it looks as though most of you eat less food than I would ordinarily eat..so I'm wondering how you plan it all out.

I'm now realizing that I have a real problem with portion control on my own..ie: eating a foot-long sub for dinner and wondering why I wasn't losing weight.

TIA.

 

[tigerb8]

I'll just tell you how I keep track besides using fitday.com to track my actual calories. When I eat carbs like pork & beans, sweet potatoes or whole wheat pasta I try to keep it to 1/2 cup. Pasta will usually be 3/4 cup. I NEVER go back for 2nds. I eat 3-4 ounces of protein - about the size of a deck of cards. I NEVER go back for 2nds. I fill my plate with veggies and I sometimes go back for 2nds. I limit my dessert to ff,sugar free pudding with a T of cool whip or strawberries with cool whip. If I get hungry before bedtime I will usually just have a scoop of protein powder in 4 oz of water. I keep my calories to around 1500-1600 per day and 1200-1400 if I didn't workout that day. It seems to work for me.

 

[Kat2002]

Thanks, Tracy. I like your strategy.

 

[Winter]

Hi Tia,

I have the same problem you do. I have a major issue with portion control. I think I know what I need to do but have a hard time getting it done. Here is a list of things I have heard can help.

1. Drink water before you eat to fill you up.
2. Have a broth based soup or just broth before a meal to feel more full.
3. Use a smaller plate and eat slower so you stretch out your meal long enough to signal your brain you are full. It takes 20 minutes I have read.
4. Put your left over dinner away before you eat.
5. eat your meal and brush you teeth right after.
6. Eat until you are comfortable not full - I guess if we did this we wouldn't have an issue with portion control.
7. The other saying that helps me is "you don't have to eat it all today". Basically this is not your last meal on earth and will have many other meals to enjoy.
8. Watch your trigger foods - if I make a casserole or spaghetti I will stuff myself until I am really full.

I would love to hear others strategies for controlling portion control and better yet applying these strategies.

Good Luck,
Winter

 

[honeybunch1]

Good points - also one that I'll add is to get a food scale. This and measuring cups are some of the best portion control tools.
Just Do It!

 

[ldy_solana]

i measure portions for most foods except for veggies. i give them free reign b/c even if i over eat on veggies i never eat more then 2 cups anyway. i use measuring cups,spoons,and a food scale.

kassia



When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey

 

[kathryn]

If you eat clean according to my definition of the term (a term I don't really like), they you would be eating primarily whole foods, unprocessed, with a strong emphasis on plant foods and lots of raw foods. Following that type of 'clean eatiing," I don't think you have to keep track of portions, for the most part. The fiber and the minerals in the foods will satisfy your appetite and let you know when you hve had enough.

Just make sure to drink a lot of water (not at meals, or right after, but between meals and 30 minutes or so before meals), have a raw salad at the beginning of the meal (to provide enzymes to help with digestion, and fiber to help you feel full) or a raw, non-sugary fruit (apple, pear) at the beginning of your snack.

 

[toastythemosty]

I have 1/2 c of oatmeal in the morning. I don't really control portions other than the oatmeal. I try to eat every 2-3 hours and eat lots of protein and some good carbs until I am full. I don't like to eat too late in the evening as this was when I noticed I started to gain some weight in doing so.

Charlotte~~