The Healthy Portion Plate

The key to weight loss is portion control. Even a ‘healthy diet’ will cause weight gain if eaten in the wrong portions.

A simple ‘trick’ of how to achieve portion control is to fill half of your lunch and dinner plates with vegetables or salad, just over a quarter with lean protein and just under a quarter with wholegrain carbohydrate. You could use a portion plate to do this or just visualise it on your own plate:

The principle is simple.. feast on veggies and salad (as many colours as possible) and watch the portions of carbs and protein on your plate – not to mention any added fats such as mayonnaise/butter (keep these high-calorie additions to a minimum if you’re trying to lose weight – and go for their ‘lighter’ equivalents if possible).

There is evidence to suggest that having slightly more protein than carbs at a meal can help if you’re trying to lose weight as protein increases satiety.. meaning you feel fuller for longer and more satisfied after a meal (meaning  less chances of feeling peckish shortly after!).

 

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