Obesity has become a global epidemic, prompting many to seek effective weight management strategies. Among these, portion control stands out as a simple yet powerful technique. Portion control involves consciously managing the amount of food consumed at each meal, and portion control containers can be a valuable tool. This article delves into using portion control containers for weight loss, providing practical tips and insights to help you achieve your health goals.
Understanding Portion Control
Portion control is the practice of managing the amount of food you eat during meals. A portion is the amount of food you put on your plate, while a serving is an exact, measured amount of food. By consciously selecting specific amounts of food for each meal, you can control your caloric intake, which is essential for achieving and maintaining a healthy weight.
The 21 Day Fix: A Container-Based Approach
One popular diet and exercise plan that utilizes portion control containers is the 21 Day Fix. This program aims to help participants lose up to 15 pounds in three weeks through a combination of structured workouts and a color-coded container system for meal planning.
Calculating Your Calorie Needs
Before starting the 21 Day Fix, it's crucial to determine your individual calorie needs. The program provides a mathematical equation to estimate your daily calorie target:
- Calculate your calorie baseline (BMR): Multiply your current weight in pounds by 11.
- Add workout calorie burn: Add 400 to your calorie baseline.
- Subtract calorie deficit: Subtract 750 from your calorie needs. This is your target calorie intake for weight loss.
Based on your calorie target, you'll fall into one of four "Container Plans," each specifying the number of servings from each food group you can consume daily.
Read also: Effectiveness of Portion Control Diet Containers
- Plan A: 1,200-1,499 calories
- Plan B: 1,500-1,799 calories
- Plan C: 1,800-2,099 calories
- Plan D: 2,100-2,300 calories
Understanding the Color-Coded Containers
The 21 Day Fix uses color-coded containers to represent different food groups, making portion control straightforward:
- Green container (one cup): Vegetables (e.g., kale, spinach, broccoli)
- Purple container (one cup): Fruits (e.g., blueberries, strawberries, apples)
- Red container (3/4 cup): Protein sources (e.g., chicken, fish, Greek yogurt)
- Yellow container (1/2 cup): Carbohydrates (e.g., sweet potato, quinoa, brown rice)
- Blue container (1/3 cup): Healthy fats (e.g., avocado, almonds, hummus)
- Orange container (two tablespoons): Seeds and dressings (e.g., pumpkin seeds, sunflower seeds, 21 Day Fix dressing recipes)
Depending on your assigned plan, you'll have a specific number of each container to consume daily. The kit includes tally sheets to track your container consumption throughout the day.
Approved Foods and Meal Planning
The 21 Day Fix encourages a diet rich in fresh produce, lean proteins, and healthy fats. The program recommends certain foods and recipes, but you have the flexibility to choose your preferred "approved" foods within each container category.
A sample list of foods to eat on the 21 Day Fix includes:
- Vegetables: Kale, watercress, collard greens, spinach, Brussels sprouts, broccoli, asparagus, beets, tomatoes, peppers, cauliflower, etc.
- Fruits: Blueberries, blackberries, strawberries, pomegranate, guava, star fruit, passion fruit, watermelon, cantaloupe, oranges, tangerines, apples, etc.
- Carbs: Sweet potato, plantains, quinoa, beans, lentils, edamame, cassava, peas, nonfat refried beans, brown rice, potatoes, buckwheat, amaranth, etc.
- Proteins: Sardines (fresh or canned in water), skinless chicken or turkey breast, lean ground chicken or turkey (≥93% lean), fish (cod, salmon, tuna, catfish, tilapia, trout), whole eggs, egg whites, 1% greek yogurt, Shakeology, tofu, etc.
- Healthy fats: Avocados, almonds, cashews, peanuts, pistachios, walnuts, pecans, hummus, coconut milk and cheeses (feta, goat, cotija and parmesan).
- Seeds and dressings: Pumpkin seeds, sunflower seeds, sesame seeds, ground flax seeds, olives and 21 Day Fix dressing recipes.
- Oils and nut butter: Extra-virgin olive oil, extra-virgin coconut oil, flaxseed oil, walnut oil, pumpkin-seed oil, nut butter (peanut, almond, cashew, etc.) and seed butter (pumpkin, sunflower, tahini).
- Seasonings and condiments: Lemon or lime juice, vinegar (cider, white wine, or red wine), mustard, herbs, spices (except salt), garlic, ginger, unsweetened hot sauce, flavor extracts and 21 Day Fix seasoning mix recipes.
- Approved beverages: Water, fruit-infused water, sparkling water, coffee, green tea and unsweetened iced tea.
Foods to Avoid
While the 21 Day Fix doesn't explicitly forbid certain foods, it advises against unhealthy options like sugary beverages. The Beachbody organization generally discourages:
Read also: A guide to portion control plates
- Added sugars: Sugary beverages, sweetened yogurts, candy, baked goods, table sugar, etc.
- Refined carbs: White pasta, sugary cereals, white bread, bagels, white rice, corn chips, tortillas, etc.
- Processed foods: Fast food, processed meats (hot dogs, deli meats, bacon), packaged snacks, canned foods packed in syrup, energy bars, etc.
- Greasy and fried foods: Fried chicken, French fries, potato chips, burgers, pizza, deep-fried foods, etc.
- Alcohol: Beer, wine, liquor, etc.
Tracking Your Progress
To monitor your progress on the 21 Day Fix, take "before" pictures and body measurements (arms, chest, waist, hips, and thighs) before starting. Compare these to "after" pictures and measurements upon completion to assess your results.
Benefits of Portion Control
Portion control offers numerous benefits for weight loss and overall health:
- Weight Loss: By controlling portion sizes, you can reduce your overall calorie intake, leading to weight loss.
- Healthy Eating: Portion control encourages the consumption of whole, nutrient-dense foods, such as vegetables, lean proteins, and complex carbohydrates.
- Teaches Portion Awareness: Using portion control containers or other measuring methods helps you become more aware of appropriate serving sizes, preventing overeating.
General Portion Control Tips
Even without a structured program like the 21 Day Fix, you can incorporate portion control into your daily life:
Use Smaller Dinnerware
The size of your plates and bowls can influence how much you eat. Using smaller plates can make food appear more abundant, helping you feel satisfied with smaller portions. Research suggests that using large plates can make food appear smaller, often leading to overeating. In one study from 2023, people using a heavy serving bowl served themselves greater amounts of Chex Mix and baby carrots than those using a lighter serving bowl. In another 2023 study of Iranian students ages 13-18, researchers found that plate size and color contributed to feelings of satiety. Specifically, food served on large, white plates led students to consume more and delayed feelings of fullness.
Use Your Plate as a Portion Guide
If measuring food isn't appealing, use your plate as a visual guide. A balanced meal should consist of:
Read also: Portion Sizes on Keto
- Half a plate of vegetables
- A quarter of a plate of protein
- A quarter of a plate of carbohydrates
- A small portion of high-fat foods in the center
Use Your Hands as Serving Guides
Your hands can serve as a convenient, portable measuring tool:
- High-protein foods: Palm-sized serving for women, two palm-sized portions for men
- Vegetables or fruit: One cupped-hand portion
- High-carb foods: Fist-sized portion for women, two fist-sized portions for men
- High-fat foods: One thumb-sized portion for women, two for men
Ask for a Half Portion When Eating Out
Restaurant portion sizes have increased significantly over the years. When dining out, ask for a half portion or a children’s dish to save calories. Alternatively, share a meal with someone or order a starter and a side instead of a main dish. Other tips include ordering a side of salad or vegetables, asking for sauces and dressings to be served on the side, and avoiding buffet-style and all-you-can-eat restaurants where it’s easy to overindulge.
Start All Meals with a Glass of Water
Drinking a glass of water 30 minutes before a meal can help you feel fuller and prevent overeating. One study of 40 adults with type 2 diabetes observed that, compared to the control group, drinking 1 liter of water before each meal was associated with lower body mass index (BMI), body weight, waist circumference, fasting blood sugar, triglyceride levels, low-density lipoprotein (“bad” LDL) cholesterol level, and scopeptin levels. Therefore, having a glass of water before each meal can help prevent overeating and aid portion control.
Take it Slowly
Eating quickly can make you less aware of feeling full, increasing the likelihood of overeating. As your brain can take around 20 minutes to register fullness, slowing down your eating pace can reduce your overall intake. In addition, eating while watching TV is associated with a greater consumption of food and higher BMI, according to a study from 2022. Eating more food, in turn, may then lead to weight gain and obesity. Therefore, focusing on your meal and refusing to rush increases the chances you’ll enjoy it and control your portion sizes. Taking more chews per bite with every mouthful of food is also linked to less energy intake.
Don’t Eat Straight from the Container
Eating directly from large packages or containers can lead to overeating. Instead, portion out snacks into small bowls or opt for snack-size packages. For family meals, re-portion food onto plates before serving to prevent overfilling.
Be Aware of Suitable Serving Size
It may help to invest in a scale or measuring cup to weigh food and correctly assess your intake to decrease daily energy intake. Reading food labels also increases awareness of proper portions. Knowing the recommended serving sizes for commonly eaten foods can help you moderate your intake. Here are some examples: Cooked pasta or rice: 1/2 cup (75 and 100 grams, respectively), Vegetables and salad: 1-2 cups (150-300 grams), Breakfast cereal: 1 cup (40 grams), Cooked beans: 1/2 cup (90 grams), Nut butter: 2 tablespoons (16 grams), Cooked meats: 3 ounces (85 grams).
Use a Food Diary
Writing down all food and drink intake can increase awareness of the type and amount of food you’re consuming. This likely occurred because they became more aware of what they ate - including their unhealthy choices - and adjusted their diet accordingly.
Potential Downsides of Strict Portion Control
While portion control can be effective, overly restrictive approaches may have drawbacks:
- Short-Term Focus: Programs like the 21 Day Fix may lead to rapid weight loss, but maintaining that loss long-term can be challenging.
- Restrictiveness: Relying solely on containers and tallying intake can be too restrictive for some, potentially leading to disordered eating tendencies.
- Arbitrary Calorie Deficits: Some programs suggest a fixed calorie deficit for everyone, regardless of individual needs, which may be unhealthy.