Portion Control


A portion of this information is excerpted from:

The New 700 Calorie Meals

There is a significant difference between portion control and cutting calories or foods from your diet. Ideally, your goal through life is to minimize weight gain. This becomes more difficult as you age, but it is not impossible, and regardless what the weight loss plan ads say, you can do it without their aid.

If you prefer handing control of your health to a corporation that caters to investor expectations you will live of life of perpetual dieting and prepared meals made using the lowest cost ingredients including but not limited to:

  • Refined white flour
  • Refined sugar
  • Preservatives
  • Artificial colors
  • Artificial Flavors

Fast Foods Are Fat Foods

Americans are surrounded by low cost, prepared foods including most fast foods.

Fast foods are calorie dense foods due to their high fat content. It makes sense. What is the quickest way to cook foods besides using a microwave oven? Fry them in hot oil. Many fast food items are fried—bread chicken and fish, potatoes, taco shells, onion rings, zucchini, etc. Fats and oils have 9 calories per gram compared to 4 calories per gram for carbohydrates and protein. Coming in second is alcohol at 7 calories per gram. A fast food meal, including breakfast, can easily provide a half day to a days worth of calories.

Meals Unfit For a King

Along with fast food restaurants, affordable family oriented, casual regionally and nationally franchised restaurant have filled the void between fast foods and fine dining restaurant meals. Competition in the casual family oriented restaurant industry is so fierce that one of the few options available is providing more food (larger portion sizes) for the guests money. An appetizer can provide from one-third to a  days worth of calories. The next time you dine out, check how many appetizers are fried. Most casual restaurant chains provides nutrition information on their websites. Foods that are not fried are high in fat and saturated fat. Spinach and artichoke dip may seem healthy, but the cheese and tortilla chips make for a 1,000 plus calorie appetizer.

With most national chain restaurants, you can easily add up calories for appetizers, entrées, soups, salads, and desserts and compare them to your calorie needs. Some restaurant include calories for soft drinks, but you will not find calories for alcoholic beverages. One alcoholic beverage has 150 or more calories. Drinks have also been super-sized.

Restaurant portion sizes have become so large, two people can share an appetizer, entrée, and dessert ans still exceed the number of calories their body needs from one meal.

Eat More Food, Cut Calories, And Lose Weight!

This has become the mantra of some fad diet plans because it is what most overweight and obese Americans want to hear. It is possible to cut calories while eating more food, but you do not need a fad diet plan to do so. The New 700 Calorie Meals has dozens of meals providing more food for less calories than many prepared foods. How? By reducing, not eliminating, high fat foods and increasing low calorie foods like fruits and vegetables. It comes gown to portion control. If a beef steak fills half your plate, you will have a body that reflects the number of calories in your diet. A quarter-pound hamburger was once considered a generous portion of beef. Today, restaurants serve half pound and one pound hamburgers. With super-sized food comes super-sized bodies.

Unlike most cookbooks and websites that include a photograph of only the finished recipe, I try to include the recipe in a complete meal or what is referred to as a suggested serving. Beginning in 2014, I calculated nutrition information for entrées pictured on my website or in my books in addition to the featured recipe. That is when I began noticing the huge difference between the meals I ate on a regular basis and fast food and restaurant meals. I was eating a complete steak lunch or dinner that had half the calories of a fast food hamburger, fried potatoes, and regular soft drink.

The pattern became clear in a short period of time. By eating home cooked foods, I was eating more food with less calories than most fast foods and restaurant foods. That was the secret for maintaining my weight and waist size for almost 40 years. I was eating foods my friends had cut from their diets in order to lose weight and was not gaining weight.

There is no need to go hungry or eliminate foods to lose or maintain your weight. By making a few small adjustments, it is possible to eat more food and still lose weight. But it means eating more healthy foods with less fat than restaurant foods.

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