Healthy Recipes with Large Portion Sizes (2024)

FAQs

Can you eat big portions and still lose weight? ›

If you have a goal of weight loss, volume eating can be a helpful way to manage calories without actually having to count calories. In volume eating, having a large amount of food on your plate doesn't necessarily mean more calories—this is good news if you are trying to maintain a calorie deficit.

Most Americans eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.

Foods higher in fiber are often more filling, bulkier, and lower in calorie. Choose foods that are high in fiber like vegetables, whole fruits, and root vegetables if you really want to pack your plate high. Lean sources of protein with very little fat are also great high-volume foods.

Research has shown that people almost always eat more food when offered larger portions. So portion control is important when you're trying to lose weight and keep it off. A portion is the amount of food you put on your plate.

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

Fasting for 72 hours, also known as a three-day water fast, can have various effects on the body. Initially, your body will utilise stored glycogen for energy, leading to a decrease in blood sugar levels. As the fast continues, the body shifts into ketosis, burning fat for fuel.

Gary Player's 60/40 rule

That's how he developed his 60/40 rule: Healthy living is 60 percent what you eat, and 40 percent how you exercise. “I now put eating at 60 percent because as you get older, you put on weight, and weight stops a train,” Player says.

A can of tuna, an apple with a tablespoon of peanut or almond butter, a handful of nuts, a cup of plain air-popped popcorn, a half-cup of cottage cheese or a hard-boiled egg all make excellent options. Though they do contain calories, they're high in protein, so you won't be tempted to overeat at your next meal.

Can you train your stomach to eat smaller portions? ›

Your stomach is constantly expanding and shrinking to accommodate your food. You can't consistently change its physical size by eating differently or in really small amounts. For example, not eating won't cause your stomach to shrink over time. And eating small amounts of food won't “shrink your stomach” either.

However, there is little evidence to support the notion that the one-meal-a-day can aid weight loss. One study in a review suggests that intermittent fasting may help people lose weight, though the authors also warn of multiple risks, such as rebound body fat increases.

Some people may lose weight despite eating normally. This is called cachexia (pronounced kak-ex-ee-a). With cachexia, your body may not be absorbing all the fat, protein and carbohydrate from the food you eat. And you may be burning calories faster than normal.

The two meal diet plan is exactly what it sounds like... you just eat two meals a day instead of three. And this form of intermittent fasting is extremely effective for weight loss because it gets you into a calorie deficit while also making you feel more satisfied, limiting overeating throughout the day.

Many people eat three nutritious meals a day and have no trouble maintaining their weight. But studies have suggested that grazing (eating smaller amounts of food more frequently) can make it easier to maintain or lose weight. Eating four to six small meals each day can take the edge off your appetite.