Belly Fat Diet For Dummies
Book image
Explore Book Buy On Amazon

Portion distortion is the phenomenon that occurs when you start to view excessively large portions as the normal servings you should eat. When eating in a restaurant, you can see that portions have been slowly increasing in size. Over the past 20 to 30 years, portions on average have increased dramatically.

Portion Increases in Restaurant Foods
Food 20 years ago Today
Bagel 3-inch diameter, 140 calories 6-inch diameter, 350 calories
Cheeseburger 4 ounces, 330 calories 8 ounces, 590 calories
Spaghetti 1 cup with 3 small meatballs, 500 calories 2 cups with 3 large meatballs, 1,025 calories
French Fries 2.4 ounces, 210 calories 6.9 ounces, 610 calories
Soda 6.5 ounces, 80 calories 20 ounces, 250 calories

Source: USDA

Even if you have been ordering the same foods at restaurants over the years, you can be gaining weight simply because the portions continue to enlarge. What’s worse is that you may view these super-sized portions as normal. As a result, you’re now conditioned to recognize these portions as standard, and you may fill your plate with more food than your body really needs — whether you’re eating out or at home.

So what’s the solution? If you go cold turkey on your portion sizes, you’ll find yourself hungry and feeling deprived. And deprivation can lead to everything from cravings to binge eating, which isn’t the solution to weight loss.

The solution to permanent weight loss is to eat filling foods that are low in calories. That way you can continue to fill your plate but actually take in fewer calories overall without feeling hungry or deprived.

For example, check out these food comparisons. Consider which options help you feel more satisfied for a longer period of time.


About This Article

This article is from the book:

About the book author:

Erin Palinski-Wade, RD, CDE, is a nationally recognized nutrition and fitness expert who has contributed to national media outlets such as the CBS Early Show, ABC News, CBS News, Fox News, Fitness Magazine, and Prevention Magazine, among others.

This article can be found in the category: