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Portion Control Tips

These powerful portion control tips will enable you to LOSE FAT permanently and live at your goal weight. You need to know what a single serving size is and how much of each food group to eat per meal. You need to follow the low glycemic snack plan. That's it! These are the strategies that promote the biochemical balance you need to release fat!

Single Serving Sizes

Low Glycemic Grains

  • 1 slice of sprouted grain bread (1 oz.)
  • 1/2 sprouted grain bun, bagel or muffin
  • 4 small wholegrain crackers
  • 1 sprouted grain tortilla
  • 1 oz. cold cereal
  • 1/2 cup cooked low glycemic cereal
  • 1/2 cup high protein(60%)pasta (Barilla's Plus is low glycemic)
  • Low Glycemic Vegetables 3 - 5 servings a day!

  • 1 cup raw leafy vegetables
  • 1 1/2 cups raw chopped vegetables
  • 1/2 cup cooked low glycemic vegetables
  • 8 oz. low glycemic vegetable juice


  • Low Glycemic Fruits 3 - 5 servings a day!

  • 1 medium apple or orange
  • 1/2 cup blueberries, strawberries, rasberries, all berries are low glycemic
  • 1 pear
  • 1/2 papaya
  • 1/2 grapefruit
  • 1 peach or nectarine
  • 1/4 medium avocado
  • Milk

  • 6 oz. unsweetened almond milk or soy milk or cow's milk
  • 1 1/2 oz. cheese or 1/2 cup cottage cheese
  • 6 oz. kefir
  • Meat and Beans

  • 3 oz. cooked lean meat/poultry/fish
  • 2 eggs or 7 oz. of tofu or 7 nuts
  • 1 cup cooked dried beans (lentils, kidney, adzuki, navy beans, pinto or chickpeas)
  • Good Fats

  • 1 teaspoon of olive oil per serving of beans, grain, meat or vegetables
  • 1 T. of flaxseed meal per shake or cereal serving
  • 1/4 avocado
  • 7 raw nuts (also a protein)
  • 2 T. almond butter or any low glycemic nut or seed butter
  • 2 heaping T. seeds

  • Proportions of food groups is another great strategy in these portion control tips for giving you greater balance or biochemical homeostasis.

  • 55% low glycemic carbs
  • 25 - 30% good fats (more omega-3s than the saturated fats)
  • 15 - 20% protein.
  • Here's a perfect example of what this would look like. You could have a salad with sprouts, tomato and red pepper and a bean & cheese burrito with 1/4 avocado on a sprouted grain tortilla for lunch.

    Your metabolism will be changing when you follow these portion control tips. Keep a food diary and pay attention to how you feel after you eat a meal. You will be doing this until your eating style has improved enough to support your optimal health and weight management. Do you have good energy? Is your mental clarity good? You may need to adjust the ratios of grains and protein depending on how food affects you. These portion control tips are guiding principles. Until you reach your goal weight your evening meal needs to include either grain and vegetables and salad OR protein and vegetables and salad, rather than grain and protein together. This is your lightest meal of the day.

    Think of your meal as a plate (pie chart) and about 1/4 of the circle is fat (naturally occurring in the meat or nuts, dairy products, avocado or a teaspoon of olive oil,) a little over 1/2 of the plate is low glycemic carbs (veggies, salad greens, fruit, and whole grains) and the rest is protein. Optimum for your digestion you could eat mostly plant proteins with your whole grains. So if you have pasta (Barilla Plus is low glycemic) for lunch make your protein the nuts on your salad with a little freshly grated parmesan for the pasta. If you have broiled chicken for dinner eat it with veggies and salad. These are portion control tips that work.

    Low Glycemic Snacks

    This is the secret key to this, allowing yourself a great snack every 3 hours (if you're hungry of course.) You never let yourself get ravenously hungry and your blood sugar is level. Portion control tips must include the biochemically correct snack - examples below:

  • 1 apple with 1 oz. of cheese
  • 1 apple with 2 T. low glycemic peanut butter (see list) or almond butter
  • celery sticks with peanut or almond butter
  • 1/2 carton 6 oz. of plain yogurt with frozen low glycemic berries (cherries are yummy - you can add a very small amount of low glycemic sweetener if necessary.)
  • 7 walnuts or almonds (or any nut you like) and an orange, apple or low glycemic stone fruit in season or 1/2 cup berries.
  • 1 smoothie or shake with 6 oz. of almond, soy or low fat cow's milk, 1 T. flaxseed meal (good fat), 1 serving low glycemic fruit
  • 1 hardboiled egg (fat in yolk,) 2 small low glycemic crackers, 1 apple, cucumber slices with fresh squeezed lime juice
  • 1 oz. cheese, 1 low glycemic cracker with 1 oz. guacamole on 1 low glycemic cracker and a small bunch of grapes
  • So do you get the idea of the best portion control tips? A low glycemic meal or snack is:

    half low glycemic carbs, 1/3 good fat and a little less protein

    to make it biochemically correct. Getting the fat in the protein (raw nuts, eggs, fish) is an excellent way to do this.

    How important are these portion control tips in your fat loss plan? Extremely. They will allow you to have balanced blood sugar. When you have your blood sugar balanced all day with a low glycemic food plan in the right proportions, high in fiber and essential fatty acids, your body can release fat. When you are eating smaller meals and metabolism and blood sugar are balanced you are sustaining energy and burning fat.

    ** These portion control tips are key to your success to live at your goal weight! They provide you with a fool proof strategy for HOW to eat low glycemically all day long.

    ** Do you need to have a weight management advisor go over what you are doing now to lose weight and create your own personalized lifetime fat loss low glycemic plan designed to meet YOUR needs? Fill out this survey for an HOUR long Consultation so you can get professional, individualized guidance and your own Lifetime Fat Loss Low Glycemic Plan! This comes with 3 months of coaching from a certified weight management advisor. **

    Glycemic Index List of Foods

    The glycemic index list of foods includes foods that lower blood sugar and help you to lose fat!

    Daily Healthy Eating Plan

    This is a handy week of menus of low glycemic meals with the calories calculated for each meal so you can stay within the 1500 - 1800 range.

    Reading Food Labels

    Find out where the fat traps are hidden! This is what leads to obesity and insulin resistance....

    Burn Belly Fat

    This is a fat blocker that really works to burn fat effectively. It stops the creation and growth of fat cells, burns belly fat and helps to control your appetite and lower your blood sugar!

    List of Raw Foods

    This list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and they are low glycemic, meaning you can eat as much of them as you desire!

    Omega 3 Sources in Healthy Salads

    Healthy salads, especially when you add Omega 3 sources or foods with resistant starch, are a great low glycemic meal. These are fat burning foods and are assessed low on the glycemic index.

    Low Glycemic Foods: Super Healthy Whole Grains

    Eating lots of super healthy low glycemic foods means that you are once and for all replacing the fat storing high glycemic carbs in your diet with the low glycemic complex carbohydrates....

    High Fiber Foods: Delicious Grains and Legumes

    High fiber foods, grains and legumes creat a complete protein when served together. However, this combination is not the best choice for maintaining life long fat loss!

    Low Carb Pastas and Cereals

    Great news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!

    Good Fats

    You need to look to the good fats (Omega-3 sources) in learning how to eat a healthy diet and even to lose body fat!

    Calcium Rich Foods

    Taking a look at dairy products and just how these calcium rich foods affect the glycemic index chart...

    Sugar Free Desserts and the Good Sugars

    Sugar free desserts that taste good? Is a sugar free dessert a low glycemic recipe? Yes!

    Hummus, Spices, Seasonings and Salsa

    Nothing like hummus recipes with some fresh herbs, seasonings, and homemade dips and salsa to add some pizazz to your cooking and eating!

    Soups, Oriental Cuisine, Protein Foods

    This low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do not raise your blood sugar.

    Glycemic Load

    Too much of a good thing can be a glycemic load and definitely high glycemic foods are a glycemic load.

    Acidic Foods and the Bad Sugars

    Any list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!

    Fruits, Veggies, Fats and Oils

    Here are some high glycemic foods listed in the high glycemic index chart below that need to be avoided most of the time in order to maintain your fat loss.

    Controlling Food Cravings

    Controlling food cravings means that you need to avoid the high glycemic foods on these lists! High glycemic sugars in foods stimulate the appetite and lead to food cravings.

    Food Lovers Diet

    Food lovers can celebrate good food and manage their weight at the same time!

    Learning How to Grocery Shop the Low Glycemic Way

    This is the answer to a reader's question about the best strategy to shop for low glycemic foods in a super market!

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    Archived Newsletters

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