The folk wisdom that to lose weight, "you should just eat less", — the case when the most obvious and straightforward solution is the most effective. To get rid of the abstract concept of "less", the activists of weight loss over the past century of hard struggle with excess weight has developed some of the most popular tactics volume limits on portions. For those who have long forgotten how it looks reasonable portion, one of the options diet can be a good guide.
One Cup or 250 ml
It is believed that 200-250 ml of food (well chewed) is the perfect volume corresponding to the physiological capacity of our stomach. To limit the portions you just have to ensure that all the contents of your dish in chopped or chewed form fits in a standard Cup.Half portion
Traditional dietary measure used in the days when the words "diet" and no one did not know: to lose weight, you must put in your plate is twice as less food than usual. Instead of two burgers — one is a roller coaster of potatoes — one potato, instead of "basin" soup bouillon Cup.5 tablespoons
To count the milliliters uncomfortable as and estimate by eye how much food will fit in a glass, but to count the number of spoons of pilaf, soup or stew — simple. Each meal should contain exactly 5 tablespoons of any food. Important point: while strictly limiting the volume of servings you should eat often — five times a day instead of three.Fist
The caloric needs of a young fragile girl and a six-foot fireman, of course, differ that takes into account the tactic of measuring the perfect portion is the approximate volume of the fist person. You have to squeeze your palm in a fist and placing the food on the plate to compare the size of the portions and the size of a fist. Particularly well this works for other dishes.Fractional power
At the same time you reduce the portion to a volume of about 150-200 ml and eat often — every 2-3 hours. This diet is considered one of the most simple, because when you are not hungry, but not overload the stomach.
All of the described tactics share one thing — small portions and the ability to eat regular food and not nettles with cheese-"nulevkoy". However, there is also a mixed approach in which you limit portions and try to eat nutritious low-calorie food. It would seem that this approach should be very effective, but in practice the person who gained weight on the buns and night races to the refrigerator, it is extremely difficult at the same time and indulge in your favorite dishes, and trim the portions.
In addition, in the process you can inadvertently deprive themselves of needed micronutrients: if the small amount of portions will be occupied exclusively by herbs, lean chicken breast and yogurt, you may have a shortage of healthy fats, iron and other necessary substances.
Why diet small portions work
The sense of restriction portions is not only to cut calories, but to "tame" the stomach, which are accustomed to overeating people accustomed to huge amounts of food absorbed. It is a vicious circle: you "break" the stomach in large chunks, and then can't get enough of the usual amount of food and are forced to overeat to satisfy your hunger, and so on.
Therefore, a diet of small portions works in two directions: on the one hand, naturally reduces caloric intake (even if you are eating usual meals, you will not be able to consume 3000 kcal per day, if your portions are very modest), on the other, accustoms the stomach to a healthy amount of food.
In psychological terms, the effectiveness of such diets due to the simple fact that the restriction portions does not imply the rejection of the favorite dishes: you can continue to eat fried potatoes and meat in batter, even in small quantities. Another undoubted advantage of this diet is that eventually you get used to eating moderately, not overeating to satiety that prevents you from returning to the old grotesque amounts of servings.
Tactics restriction portions sounds too good to be true, because with it, as with other systems of a healthy food, there can be problems:
Magic point that helps to reduce excess weight3 simple exercises to relieve fatigue of the whole body
- If a person has a serious eating disorder (for example, he suffers from bulimia or nervous overeating, stress induced), to withstand small portions for him to be unbearable. For a start he needs to deal with their relationship with food, otherwise it will not sustain such restrictions.
- Often people are inspired by the fact that you can have everything, though gradually, fall into such an extreme measure as the full transition to junk food. For Breakfast, a hamburger (well, and that, in the volume-it fits!), lunch — chocolate chip cookies for dinner — fried dumplings with mayonnaise. Not all just to maintain a reasonable approach to nutrition.
- Permanent restriction portions implies a high degree of awareness, and this can be tiring, especially when it takes a month or two, and the person relaxes. Ideally, you should eat at the table, seeing the volume of their food on the plate, think about what you eat, and when consciousness slips away, it's easy to start snacking on the go, take a Supplement — again — to overeat.published
Author: Olga Morozova