How big should a portion be for weight loss?
A good starting point for portion size during weight loss is a modified plate model, where half the plate is filled with vegetables, just over a quarter with lean protein, such as meat or fish, and the remaining, slightly smaller quarter with fibre-rich carbohydrates. It is important to adapt portion sizes to the person's activity level and energy needs, as the amount of food required can vary from person to person.
This visual division ensures that you automatically limit the meal's total calorie content without having to count grams or kilocalories. By allowing protein, which provides the greatest satiety, and vegetables to take up most of the plate, you meet your body's needs for nutrients and amino acids. If you tend to feel very full quickly, particularly if you are receiving medical treatment, you should always start by eating the protein to make it easier to get enough protein and help preserve muscle mass. It is also good to choose different protein sources to get a broad nutritional profile.
What does energy density mean for your portions?
Foods with a low energy density contain plenty of water and fibre, which means you can eat a relatively large volume of food that provides fewer calories than many energy-dense foods. This is why it is a good idea to make vegetables a large part of your portions.
The body's satiety signals are largely triggered by the stomach being physically stretched. Energy-dense foods, such as pizza or nuts, can contain a lot of energy in a relatively small amount, making it easier to consume more energy before fullness becomes noticeable. If you instead choose more voluminous and filling foods such as boiled potatoes, white fish and coarse vegetables, you can create a quicker and longer-lasting feeling of fullness. By replacing energy-dense ingredients with high-volume foods, you can therefore maintain your portion sizes while still losing weight. It is also important not to eat the same portion sizes of energy-dense foods as you would of high-volume foods in order to keep your calorie intake at an appropriate level.
Why is it difficult to rely on your own visual judgement?
It is difficult to estimate the exact calorie content of a meal simply by looking at it, which means that even people who try to eat healthily often underestimate their intake.
Our eyes are often deceived by hidden calories. A tablespoon of oil in the frying pan, a handful of almonds or an extra spoonful of sauce can quickly turn a low-calorie salad into something much more energy-dense. For this reason, some dietitians often recommend weighing and recording your food for a short period. This works as a practical way to learn what portion sizes actually contain and how much the amount of food affects the energy you consume. Once you have a better understanding of this, it becomes easier to choose appropriate portions in everyday life.
How does modern medication affect your portions?
Evidence-based medicines for obesity (GLP-1 analogues) can reduce appetite and portion size by slowing gastric emptying and signalling directly to the brain's satiety centre that enough food has been consumed.
Many people who struggle with overweight experience constant hunger and a lack of natural satiety signals. Medical treatment can affect this biological imbalance. As a result, the person can manage to eat the smaller, recommended portion and feel satisfied afterwards, instead of having to endure distressing cravings, making it easier to feel satisfied with smaller portions. This effect makes it practically possible to establish new routines and make sustainable choices when it comes to portion sizes.
Frequently asked questions about portion sizes
Does the size of the plate affect how much I eat?
Yes, research shows that we eat more when food is served on a large plate. Because of an optical illusion, the same amount of food looks smaller on a large plate than on a small one. Switching to a smaller plate can make the brain feel satisfied with a smaller amount of food.
Do I have to finish everything on my plate?
No, finishing everything for the sake of it is a learned social norm, not a biological need. Practise putting down your cutlery and pausing during the meal. If you are full, it can be a good idea to save the leftovers in a food container rather than finishing them out of habit.
Why am I hungry even though I have just eaten a portion?
It can take up to 20 minutes from when you start eating for the gut to release enough satiety hormones for the brain to register that you are full. If you eat too quickly, the signals do not have time to reach the brain, which often leads to you unconsciously taking another portion before fullness has time to become noticeable.
How many vegetables should you have in a normal portion of food?
A good guideline is to let around half the plate consist of vegetables at lunch and dinner. Vegetables provide fibre, vitamins and minerals while helping to increase satiety and create a more balanced meal. It does not have to be perfect every time. The most important thing is to find a level that works sustainably in everyday life.
Is it good to drink plenty of water to feel full?
Drinking water with a meal can contribute to your fluid intake and, for some people, provide a temporary feeling of fullness, but the liquid leaves the stomach very quickly. The feeling of fullness is therefore short-lived if the water is not combined with solid food that requires chewing and provides nutrients.
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