Many people who want to lose weight automatically reduce the portion size.
But nothing could be more wrong – of course you have to eat!
Just make the “right” choice and you can fill your plate, get full – and lose weight.
For many, dinner is the biggest meal of the day and constitutes a large part of our total energy intake. Your portions should consist of both fat, protein and carbohydrates. But since there is a different energy density in different foods, you can make small corrections in the distribution of your portion size, continue to eat the same amount – and lose weight at the same time.
Stick to your portion size
Sure, with energy-dense, high-calorie foods, you should limit your portion sizes, as even small amounts are high in energy. If, on the other hand, you eat vegetables with a lower energy value, the sizes of your portions can be as large as before – if not larger. Rice, pasta and potatoes, for example, have a higher energy value than broccoli, carrot and cauliflower. For example, 100 grams of rice corresponds to the same amount of energy as 500 grams of cauliflower. Vegetables are both filling and nutritious but contain fewer calories. Therefore, eat the same amount of energy, but increase the amount of vegetables, and you will stay full longer.
Tip 1: Trick the eye!
A large portion size of less energy-dense food can mentally feel more filling than a small portion that is more energy-dense. Therefore, it may be wise to increase the proportion of low-energy food for people who have a good appetite and like to eat a lot. If you cut back on rice, pasta and potatoes and put more vegetables on the plate, the amount of food in volume will therefore be greater without, for that matter, having more energy.
Substances that contain calories:
Proteins = 4 kcal/gram
Carbohydrates = 4 kcal/gram
Fat = 9 kcal/gram
Alcohol = 7 kcal/gram
Tip 2: Reduce the fat in the portions
By limiting the amount of fat in food when it comes to, for example, margarine, butter and fatty sauces in cooking, it is also possible to lower the energy density further.
Tip 3: Train your patience
Often many hours pass between lunch and dinner, and then hunger can lead to us eating both too large portion size and too quickly in the evening. Since the feeling of fullness comes later, it can also be difficult to know when the body has taken in enough, especially if the food is high in energy and we eat it too quickly. And this easily results in us overeating.
If you recognize yourself, you can try practicing eating more slowly to find a balance in your specific food needs. Also consider trying to eat food with a lower energy value towards the end of the evening.
Three examples
Below you will find three recipe examples of regular meals where the energy-rich ingredients have been partially replaced with vegetables. The volume of food and portion sizes will therefore be the same, while we easily save on calories.
Chicken with rice, béarnaise sauce and vegetables
- 150 vs 150 g chicken fillet (fried in fat)
- 200 vs 100 g basmati rice (boiled)
- 50 vs 100 g of broccoli
- 30 vs 100 g cauliflower
- 30 vs 100 g carrot
- 75 vs 10 g béarnaise sauce
- 5 vs 5 g rapeseed oil
Total energy amount: 715 kcal vs 497 kcal
Difference: -218 kcal
Wiener sausage with potato salad and lettuce
- 2.5 pcs vs 1.5 pcs (162 vs 96 g) wieners
- 100 vs 40 g potato salad
- 15 vs 50 g arugula
- 3 pcs vs 90 g cherry tomatoes
- 15 vs 70 g paprika
- 10 vs 40 g of corn
Total energy: 714 kcal vs 451 kcal
Difference: -263 kcal
Salmon with potatoes and cauliflower
- 150 vs 150 g salmon
- 200 vs 50 g potatoes
- 50 vs 250 g cauliflower
- 30 vs 10 g of butter
Total energy amount: 676 kcal vs 467 kcal
Difference: -209 kcal
Different foods and their energy content
Food kcal/100 grams
- Carrot 36
- Arugula 28
- Broccoli 26
- Paprika 26
- Cauliflower 23
- Tomato 15
- Cucumber 10
- Oil 892
- Butter 742
- Cream 362
- Cheese 340
- Crème fraîche 335
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