Before we dive into our subsequent low carb challenge, let’s sort out one of many BIGGEST points most individuals have with their weight reduction targets: portion management and aware consuming. ✅
People usually ask me about keto parts for snacks & meals. That’s the TOP query I get requested if I share a meal on Instagram or Facebook with out the detailed measurements & macros.
For a very long time that perplexed me. 🤔 They would ask issues like how a lot butter did you utilize, what number of eggs is that, how a lot cheese, what number of almonds is that? and many others. I lastly discovered what they have been actually asking about: keto portion dimension and keto portion examples!
📌 As a sidenote, I wish to say: this doesn’t actually matter a lot once you’re simply getting began, whether or not you might be beginning keto for the primary time, or beginning again to low carb consuming after being off observe for awhile. BUT – it’s an excellent factor to get a deal with on, ahead of later in your well being & weight reduction journey. 😉 I’ll clarify why, and share my expertise…
When I first began consuming low carb 10 years in the past, my mom mentioned: eat as a lot (meals) as it’s essential really feel each bodily and emotionally happy, simply keep round 20 internet carbs a day.
When my 25yo daughter got here house final winter and wished to begin the keto eating regimen, I gave her that very same recommendation – as a result of it really works. Starting a eating regimen or making any huge life-style change is tough sufficient.
What labored for me after I began was to NEVER really feel disadvantaged, NOT to depend energy, however simply to maintain it easy and never change any actual habits (at first) – solely which meals I selected to eat. That’s it.
I battled many consuming issues through the years, from bulimia to binge consuming, emotional over-eating and stress consuming. For me it was a way of coping (that by no means truly labored).
My daughter fortuitously didn’t choose up these dangerous habits from me, however she acquired herself within the behavior of senseless consuming – to the purpose of getting meals on her evening stand, and waking as much as eat just a few bites a number of occasions within the evening even.
We’re all totally different, whether or not you’ve developed dangerous habits, turned to meals for consolation & coping, or just have to unlearn easy issues like “always eat what’s handed to you” or that it’s essential all the time clear your plate. Even that feeling “stuffed” is regular, somewhat than merely being happy.
Portion Control for Weight Loss -vs- Mindful Eating
You can simply get into damaging territory on the subject of portion management…
For one individual, portion management might really feel restrictive or make you are feeling disadvantaged – which tends to backfire. For one other individual, it might really feel empowering, providing you with a way of management.
I’ve been each of these individuals. 🙋♀️
What works for one individual might not work as properly for one other. It all is determined by the place you might be in your journey, as a result of issues will certainly change as you go. The secret’s to simply get began and keep constant, no matter that takes. Once you’re over that hump, you can begin tweaking and enhancing, and it’s A LOT simpler to step by step make optimistic modifications to your eating regimen AND your mindset.
When I first began consuming very low carb (Atkins20 / Keto), I might eat a whole pound of bacon in a single sitting. I went via bins of Atkins bars and Quest bars and complete luggage of Russell Stover sugar free sweet. 😳 I drank 3-6 eating regimen sodas a day. That’s all along with “meals” which I attempted to maintain very low carb (bacon & eggs for breakfast, a hamburger steak with broccoli for dinner, and many others).
But what? I misplaced weight – and quick.
I misplaced 8 kilos within the first 10 days alone!
My daughter had the identical expertise when she came home and started eating low carb. At first she ate simply as a lot as she usually did, together with getting “stuffed” and consuming out of boredom. She merely ate ONLY low carb meals – and the burden began coming off!
Once she acquired into ketosis and felt leaner, all in just a few quick days, THAT is when the motivation kicked in. Who doesn’t like to really feel nice?! Being in ketosis can be a pure urge for food suppressant – you’re much less hungry, and you’ve got much less cravings – so it simply will get EASY after that first few days. 😉
That’s why I encourage individuals to begin the place you might be. Just change which meals you eat, solely – and don’t strive change every thing about your self suddenly…
Simply change from sugar to sugar free, from soda to eating regimen soda, swap a baked potato for loaded broccoli, use lettuce or low carb wraps rather than bread, and many others.
My daughter went via the very same transition I did. She began out consuming ALL the sugar free chocolate, baking keto recipes, making low carb pancakes, consuming keto snacks, and many others.
Then the shift occurred. Once she was in ketosis I observed she was consuming much less, and really consuming extra healthy low carb meals – and barely snacking.
Portion management and higher meals selections occurred naturally for her, the identical manner it did for me.
That’s what’s SO nice about “keto” (being in ketosis) – it does all of the laborious work FOR you. 😉
Portion Control Tips to create Healthy Eating Habits
I shared these tales and our experiences with you to say: I don’t anticipate anybody to begin out good, or to vary each single behavior in a single day. That’s unrealistic.
It’s simply as straightforward to create BAD habits like depriving your self, punishing your self, pushing your self too laborious – or to vary an excessive amount of too quick – which simply results in a vicious cycle of self sabotage and binge consuming and again to self-punishment. 🚫 Don’t do this. (I did that time and again for YEARS and it actually sucks the life out of you.)
These recommendations on portion management are much less about weight-reduction plan, and way more about creating wholesome consuming habits. It boils right down to aware consuming, and finally: HAPPY aware dwelling!
Like anything, that is all about habits. Once one thing turns into behavior, it’s like second nature!
As a former binge eater, listed below are my prime ideas for portion management – or what’s labored for me:
🔹️ I nonetheless track my meals & macros. All of them. I discover it makes for extra aware consuming!
Tip: determine what you’re going to eat, log that, plate what you logged – and stroll away with solely the plate. You can all the time return for extra… however I not often need or have to. And I hate having to replace my entry in MyFitnessPal. 😅
🔹️ On that notice, sure: I measure out my pecans, sugar free chocolate chips I snack on, cheese, blueberries, you title it. I purchased a small inexpensive kitchen scale on Amazon and use it every day!!
🔹️ You don’t have to scrub your plate. You’re an grownup now! You additionally don’t HAVE to eat breakfast. Screw the foundations.🤘
🔹️ Mindful Eating: this most likely helped me greater than something – LISTEN TO YOUR BODY. I eat after I’m hungry, don’t eat after I’m not hungry, and cease consuming after I’m happy (vs stuffed, feeling stuffed sucks!).
It’s that easy. I don’t eat by the clock, NOT eat by the clock 🕒 I simply eat after I’m hungry and don’t after I’m not, interval.
🔹️ Never EVER stroll off with the entire bag, field, no matter. 😳 🚫 Note to self about these choczero chocolate chips, lol. 🙈 Again: log it, measure/weigh it, put away the container – stroll away. 😉
🔹️ I had no self-discipline to do all this. I used to be SO annoyed with myself. 🤦♀️😢 I saved giving up and binge consuming much more (senseless consolation consuming). So I made a decision to begin small, child steps…
🔹️ Challenge your self to portion management, tracking macros and aware consuming for simply 5 days. 🖐 Five quick days, lower than every week. Then see how you are feeling. Feel nice?! Do 5 extra.🙂
🔹️ Create PATTERN INTERRUPTS to kick dangerous meals habits. Move the factor you attain for most – make it tougher to get to, it reminds you once you do it out of behavior! Then you may determine in case you actually need that.
* I put the keto ice cream within the basement freezer. 😅 I additionally discovered myself desirous to snack whereas watching television lately. So I moved to the opposite finish of the sofa the place there’s no desk and it’s extra awkward (as a result of I’m proper handed).
Change the habits & patterns that make it EASY to eat – once you actually don’t have to (ie you’re not hungry).
Smart Portion Control: Measuring vs Weighing
Have you ever counted out your almonds or macadamia nuts? 👀
If so, you’re most likely dishonest your self out of a number of nuts! I’m certain you’ve observed they’re all totally different sizes and styles, so it’s laborious to guesstimate what number of grams you’re getting that manner.
I found this with chocolate chips after I lastly acquired a kitchen scale, and realized a TBSP (14 grams) was quite a bit much less IN a tablespoon than it was on the dimensions!
That’s as a result of there’s AIR between them. And air is NOT one in all my macros. 🤨
For stable meals like cheese, nuts, chocolate chips, spinach, rooster, and many others – you positively wish to measure it in ounces or grams.
For liquids or lotions (like almond butter or salad dressing), you wish to use measuring cups & spoons.
If you wish to get REAL PICKY (lol!) you may put your measuring cup on the kitchen scale, press the tare button (zero it out), then add your liquid or dressing or almond butter – and see simply how correct your measurement is. But that’s actually not essential, except you’re simply curious. (or OCD) 😉
My daughter does NOT wish to weigh, measure OR observe the meals she eats and she or he nonetheless does very properly dropping pounds simply by consuming very low carb. That’s okay too!
Like I mentioned, that’s precisely how I began out – besides I tracked my “20 net carbs a day” on paper, and knew completely nothing about macros the primary yr or so.
It helps that I’ve been utilizing a low carb meal supply service. She can simply seize a superbly portioned wholesome dinner, and never have to fret about what to eat – or measuring and macros.
Photo 📸 Evolve unboxing final week. This is the meal supply I take advantage of for completely portioned keto meals.👌 My low cost code is LOWCARBTRAVELER for 20% off if you wish to strive it out. I’m loving it! You don’t should subscribe, you may simply order the meals you need straight from their web site menu: https://travelinglowcarb.com/evolve 📦 see examples here
I like easy meals! In my bowl 🥣 half a pound of rooster salad (8oz, it’s a giant bowl!) and 56 grams of planters roasted pecans + a bit over an oz of colby jack cheese off the block. 🧀
Have you tried roasted pecans in your rooster salad but? 😍
That ^ could be thought-about a giant meal for me, lunch or dinner often. It’s very filling, quick & straightforward to throw collectively, and one thing I can eat at my desk whereas I’m working even.
Why I Track Meals & Macros – And My Daughter Doesn’t
If you’re feeling nice and dropping pounds, you’re most likely doing simply fantastic! That labored for me to start with too. If you cease dropping pounds or begin gaining weight – then it’s actually useful to trace your meals and macros, so you may work out what to tweak.
Portion Control isn’t nearly weight reduction although.
For me it was about SO way more.
It was about aware consuming, which changed into aware LIVING – and lastly overcoming YEARS of consuming issues. There have been so many issues in my life spinning uncontrolled, issues that have been merely OUT of my management, and turning to meals… additionally made ME really feel uncontrolled.
Life can throw you some curve balls for certain. It occurs to all of us. It nonetheless occurs to me. But now, as an alternative of spiraling down with it, I keep accountable for what I can. I keep grounded in my targets a minimum of. There’s one thing VERY empowering about that! 💖
You should determine what’s proper for you.
If monitoring, measuring, weighing, and many others turns into extra of an obsession for you – it could be good to ease off, or discover some steadiness in that. Anything that seems like “restrictive dieting” or “punishment” or has a damaging emotion tied to it, is one thing it’s essential discover.
For me, it’s merely behavior at this level – and somewhat enjoyable & fascinating. 🙂
I began monitoring after I hit my first huge stall, and it was VERY useful, and fairly enlightening! I found why I ended dropping pounds and why I didn’t have a lot power anymore: I used to be consuming too lean. 🤔 Go determine!
While I used to be in upkeep mode, after dropping pounds and getting in nice form, it wasn’t essential for me to trace my macros carefully. I used to be at a degree the place I ate a number of the identical issues and stayed inside my macros out of behavior.
Right now I’m testing & tweaking as I work via some metabolic well being points with post-viral syndrome, so monitoring is one thing I’m maintaining a detailed eye on once more.
I additionally acquired a bit snacky this previous yr, and lenient with my parts, throughout restoration. Which is why I believed it was an excellent time to share this matter 😉 and problem us ALL to be extra aware about what we’re consuming, and why.
Thoughts or questions?
I’d love to listen to what works finest for you, what you battle with most, and whether or not you’re considering difficult your self to “mindful eating” this week!
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