How much to Eat?

Hello readers, you might be wondering about the title of this particular article. Many people are confused in figuring out how much to eat to maintain or achieve healthy weight. At times it can be most difficult to determine “How much to eat?”. Let me clear this confusion through this article.

To begin with, “How much to eat?” depends on the two factors, one is Portion and the other is Proportion.

Portion Control: Everyone’s appetite is different and depends on different factors, hence it is difficult to determine a fixed portion. Similarly, From the idea of hunger, we can control eating or we can eat according to our hunger.

Let’s understand this with an example. Follow the steps described below:

1. Visualize how much you want to eat.
2. Serve yourself half of that amount.
3. Eat slowly and take double time to eat. Take the second bite only after one bite is completely eaten. According to ancient science, we should sit cross legged, in a comfortable position and eat with our hands, but if eating with a spoon then after eating one bite, put the spoon on the plate and eat with our senses. If someone is suffering from knee pain, they can fold one leg on a chair and eat slowly with senses. This will help in digestion.

4. If you still feel hungry, start from the first step again.

The conclusion is that our appetite changes according to the seasons and geographic location. We should eat as per our hunger.

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Proportions: Let’s make a magic plate for breakfast, lunch and dinner.

Breakfast:

50 % complex carbohydrates such as fruits, Idli sambhar, Poha, Idli, Upma, Oats chillas, Besan- Moong dal chillas.

25 % healthy fats such as soaked nuts, seeds, eggs, sprouts.

25 % protein such as boiled beans,protein shake (added protein supplement).

Lunch:

50 % complex carbs + fiber such as garden green salad.

35 % complex carbs + healthy fats and proteins such as dal, millets (jowar, bajra, ragi, Makkai, rajgira), vegetables, rice and red meat or chicken (optional).

15 % of pickle, papad, curd, buttermilk.

Dinner:

Have your dinner early prior to 2.5 to 3 hours of bedtime and it should be easily digestible. It should contain complex carbs + micro nutrients and protein.

50 % steam vegetables or vegetable soup.

50 % vegetable khichdi kadhi, vegetable pulao,optional red meat,boiled chicken or an egg omelet.

After dinner, 10 to 15 minutes of walking is required to maintain blood sugar level and to prevent insulin sensitivity or resistance.

In conclusion, These magic plates allow for an optimum digestion and assimilation of the nutrients.

I hope that this article has cleared your confusion of “How much to eat?” and you find it helpful in your daily routine.

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