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Portion control is more than just an important part of meal planning, it’s also essential to losing weight. In order to lose weight you must create a calorie deficit, meaning that you must burn more calories than you consume. Learning what is the correct amount or knowing how much to consume is easier when food has a label that indicates serving sizes, and has nutrition information. But what can you do to measure out the proper portions when you don’t have a label? Here are some easy tricks you can use to help you achieve your weight loss goals without any labels.

Estimate- Serving sizes can be eye-balled using common household items like a deck of playing cards (3 oz of meat, 1 serving), or a tennis ball (1 cup). Measure out one cup of dry ingredients like flour, and find something around the same size so you can estimate your portions on-the-go. Try a to-go coffee cup lid, a cup holder or egg carton.

Find Portion Controlled Containers- Grabbing an extra cup at the gas station to keep in the car is a great way to keep your hand out of a bag of munchies like chips or crackers. Limit yourself to one cup of these foods, to stay on the path to weight loss.

Half Your Plate- When eating out split a meal with your companion or have the waiter divide your portion and place the other half in a to-go box for later. Sip on water after your meal and allow your body time to realize that you’re full. Portions at most restaurants are generally oversized and it can be too easy to overeat with the entire plate in front of you.

Pre-Meal Munch- Instead of bread or having a creamy appetizer like dips, and spreads go for a plate of low-calorie vegetables to snack on while you wait for your meal. Limit the amount of dressing you use, and always go for a healthy option like a light vinaigrette on the side, over something high in fat like ranch or blue cheese. Eating before a meal can offer a fuller feeling before you eat without adding many calories.

 

Follow these general guidelines for measuring foods:

Hand Measuring Tools

  • 1 baked potato = fist
  • 1 ounce of chips or pretzels = 2 handfuls
  • 1 ounce of nuts = thumb
  • 1 serving of fat (butter) = thumb
  • 3 ounces of meat (one serving) = palm
  • 1 serving of vegetable = 1 handful

Visual Measuring Tools

  • 2 tbsp peanut butter = ping pong ball
  • 3 ounces of cooked meat = deck of cards
  • 1 piece of cornbread = bar of soap
  • 1 serving of bread = one slice
  • ½ cup cooked broccoli = scoop of ice cream
  • 1½ ounces of cheese = 3 dominoes
  • Medium piece of fruit = baseball
  • 1 ounce of cheese = 4 dice
  • ½ bagel = hockey puck

 

BPA FREE PORTION CONTAINERS are available at Optimal Weight Control. Visit us at 8585 Knott Ave., Suite 200 Buena Park, CA 90620.

  • ★ STACKABLE FOR DAILY MEAL PREP – Prepare your meals in advance and stack them in your fridge! Our BPA free food containers are safe for long term food storage in the fridge, freezer and even your gym bag. They make the perfect lunch box containers for you and your family. They’re great for children or adults. Eat smart, save money and get healthy!
  • ★ AMAZING FOR PORTION CONTROL – Each container is perfectly portioned for your daily meals. Stay lean and train mean!
  • ★ REUSABLE, MICROWAVE & DISHWASHER SAFE (Top Rack) – Heat them up or cool them down. Our square food meal containers are built to withstand the microwave and dish washing machine (top rack) so you can save time and reuse them.
  • ★ KEEP YOUR MEALS IN TACT – Keep your food fresh and safe from contamination with the bento box dividers / lunch containers. Each compartment container keeps food contained to prevent sogginess and keep food long term. Capacity as follows: 8 oz, 8 oz & 16 oz, 32 oz total!

 

References: http://www.commonhealth.virginia.gov/documents/PortionControlFactSheet.pdf


 

In 1972, Dr. A.T.W. Simeons published his seminal work, “Pounds and Inches,” which laid the scientific foundation for today’s cutting edge HGC Diet plan. Dr. Simeons discovered that combining a small dose of HGC (human chorionic gonadotrophin), which is naturally produced during pregnancy with a Very Low Calorie Diet (VLCD) could produce very desirable results. Testimonials have shown that people who closely follow the HCG Diet Plan in conjunction with appropriate doses of HCG lose one to two pounds per day.

 

The HCG Diet Plan is designed to support the natural ability of hCG to help your body cleanse itself of excess abnormal fat. There are three kinds of body fat; the first two kinds, structural and reserve, promote healthy body processes. The third kind, abnormal, creates unsightly deposits that the body cannot utilize. Introducing small amounts of natural hCG, available as HCG Diet Shots or as sublingual drops HCG, allows your body to release and absorb this unhealthy build up. HCG Diet Shots can be administered in a clinic or given in the privacy of your own home.

Choosing the right HCG Diet Foods is a very important step on your path to weight loss. Your HCG Diet should aim to be composed of 25 percent carbohydrates, 35 percent healthy fats, and 40 percent proteins. With a focus on vegetables, fruits, lean proteins, healthy fats, and fibers, the carefully devised HCG Diet Plan will help you avoid hunger and feel more energized while on Very Low Calorie Diet (VLCD).

 

 

Note: The FDA states that there is no substantial evidence the HCG increases weight loss beyond that resulting from caloric restriction, that it causes a more attractive or “normal” distribution of fat, or that it decreases the hunger and discomfort associated with calorie-restricted diets

 


At Optimal Weight Control program your first goal is to lose 10% of your current body weight at an average of two to two and half pounds per week along with our one-on-one therapeutic consultation. Achievement and maintenance of a 5 to 10% weight loss improves risk factors and co-morbidities says The Champlain Primary Care Cardiovascular Disease Prevention & Management Guidelines.

When thinking about weight-loss, one often has an “ideal” body weight in mind or an ultimate weight-loss goal. It’s very common for people to think that unless they lose dozens of pounds, they will not be any healthier.
This is a misconception. Studies have shown that health benefits resulting from weight-loss are evident with a weight reduction as low as 5-10 percent. This means that an individual that weighs 200 pounds will benefit greatly from losing 10 to 20 pounds.

There’s scientific evidence that many obesity-related conditions improve with a 5-10 percent weight-loss. Let’s look at these related conditions and see how modest weight-loss may greatly improve them and your overall quality of health:

Cholesterol
Although we have good medications that decrease our “bad” cholesterol also called LDL cholesterol, doctors and patients alike know how hard it is to increase the “good” cholesterol otherwise known as “HDL cholesterol” even by a few points.

A 5-10 percent weight-loss can result in a five point increase in HDL cholesterol. This deserves applause as raising HDL by these few points can lower the risk of an individual developing heart disease. HDL cholesterol of more than 40 mg/dl for men and more than 50 mg/dl for women is protective against heart disease.

There are other fat-like particles in the blood that are harmful in elevated amounts. They are called triglycerides. People with high triglycerides are at higher risk for heart attacks and strokes among other problems. A normal level should be below 150 mg/dl, while anything above 200 mg/dl is considered high.

Losing 5-10 percent of body weight was shown to decrease triglycerides by an average of 40 mg/dl, which is a significant drop. This level can further improve with exercise, a diet low in concentrated sugars, carbohydrates and fats as well as with reduction of excessive alcohol intake.

Hypertension
Excess body weight accounts for about 25-30 percent of cases of hypertension. As body weight increases, it causes hemodynamic abnormalities and other changes that result in elevated blood pressure. By losing 5-10 percent of one’s weight, blood pressure, both systolic and diastolic, decrease by 5 mmHg on average. In conjunction with a salt restricted diet, rich in vegetables, fruit and low-fat dairy, this weight-loss could be potentially even higher.

Diabetes
One of the laboratory markers used to screen for diabetes and to monitor its treatment is called Hemoglobin A1C. The normal level should be below 6.5. Research has shown that a 5-10 percent weight-loss can decrease this marker by half a point on average. This comes close to the effect that some anti-diabetic pills have on blood sugars.

Insulin Resistance
Another condition that is seen with weight gain is a phenomenon called insulin resistance. In this disorder, the pancreas produces larger than normal amounts of a hormone called insulin. Insulin is responsible for keeping blood sugar levels normal. In this condition, high levels of insulin are needed because tissues are resistant to its effects.

When someone has insulin resistance, the resulting high levels of insulin in the blood cause an increase in fat tissue especially in the waist area, abnormal cholesterol, and sometimes a change in certain hormone levels in women that causes male pattern hair growth and infertility. Modest weight-loss was found to significantly decrease insulin levels and thus to help with reversing these conditions.

Obstructive Sleep Apnea
Obstructive sleep apnea is a sleep disorder commonly diagnosed in patients affected by excess weight that snore or gasp for air during sleep. It’s caused by pauses and gaps in breathing during sleep and results in insufficient oxygenation. This causes fatigue and sleepiness during the day. It also is responsible for making certain diseases less responsive to treatment, like hypertension for example.

When sleep apnea is significant, oxygen levels in the blood are too low during sleep and the use of a breathing machine called CPAP is necessary. It has been shown that a 5-10 percent weight-loss may improve sleep apnea and sometimes if the apnea was not very severe, one can be weaned from the CPAP breathing machine. This is a big achievement for some, as having to use a CPAP is life-saving but often perceived as cumbersome by those who need to use it.

Inflammation
In studies looking at the effect of excess weight on cells of the human body, it was found that fat cells and especially abdominal fat cells produce a large number of substances that result in inflammation in blood vessels. This inflammation then can result in plaques and clots and turn into strokes and heart attacks. When weight-loss achieves a level of 10 percent, the levels of inflammatory substances circulating in the blood drop significantly and therefore the risk of vascular damage is reduced as well.

Conclusion

All these improvements caused by weight-loss as low as 5-10 percent ultimately lead to very significant benefits including a lesser chance of having a heart attack or stroke. Now, the next question that comes to mind is since we know that a 5-10 percent weight-loss is very beneficial, how can it
be achieved?

First and foremost, weight-loss starts with lifestyle changes: diet and exercise. The first step is to talk to your healthcare provider. They will help choose the diet that is most appropriate. The diet choices are usually determined by the existing medical problems among other factors and should be discussed with your healthcare provider. On this note, it is worth mentioning that scientists have recently shown that a “Mediterranean diet,” which is rich in fish, vegetables, olive oil or nuts will protect you from heart disease even more when compared to other commonly used diets.

To attain and maintain any amount of weight-loss, exercise is mandatory. Generally, an average of at least one hour, five days a week is needed. But this again should be monitored by your healthcare provider to assure safe exercise practices.

Scientists have shown over and over again that lifestyle changes that include an appropriate healthy diet and the right exercise regimen will help attain a 5-10 percent weight-loss. In addition, any legitimate weight-loss program should promote these lifestyle changes as the first step in attaining weight-loss. They are absolutely indispensable. They work on their own when the planned weight-loss is 5-10 percent of body weight and are always used in conjunction with other measures (weight-loss medications or bariatric surgery) if a more significant weight-loss is needed or when lifestyle changes by themselves did not achieve the medically required weight-loss goal.

Thus, when contemplating weight-loss, the initial goal may be set as low as 5-10 percent of body weight. As discussed in this article, this seemingly modest weight change already results in tremendous health benefits.

 

Article by: Nadia B. Pietrzykowska, MD, FACP

About the Author:
Nadia B. Pietrzykowska, MD, FACP, is a Board Certified Physician Nutrition Specialist with Residency training in Internal medicine and subspecialty training in Bariatric Medicine and Nutrition.


Photo by Adam Fields.

Low Cab & Weight Loss

The low carb, real food based diet involves eating natural, unprocessed foods with a low carbohydrate content.

There is a lot of scientific evidence that this type of diet is the best option for people who want to lose weight, optimize health and lower the risk of disease.

A Low Carb Diet Meal Plan

What foods you should eat depends on a few things, including how healthy you are, how much you exercise and how much weight you have to lose.

Consider all of this as a general guideline, not something written in stone.

The Basics

Eat: Meat, fish, eggs, vegetables, fruit, nuts, seeds, high-fat dairy, fats, healthy oils and maybe even some tubers and non-gluten grains.

Don’t Eat: Sugar, HFCS, wheat, seed oils, trans fats, “diet” and low-fat products and highly processed foods.

Low Carb Food List – Foods to Eat

You should base your diet on these real, unprocessed, low-carb foods.

 

 

Meat: Beef, lamb, pork, chicken and others. Grass-fed is best.

Fish: Salmon, trout, haddock and many others. Wild-caught fish is best.

Eggs: Omega-3 enriched or pastured eggs are best.

Vegetables: Spinach, broccoli, cauliflower, carrots and many others.

Fruits: Apples, oranges, pears, blueberries, strawberries.

Nuts and Seeds: Almonds, walnuts, sunflower seeds, etc.

High-Fat Dairy: Cheese, butter, heavy cream, yogurt.

Fats and Oils: Coconut oil, butter, lard, olive oil and cod fish liver oil.

If you need to lose weight, be careful with the cheese and nuts because they’re easy to overeat on. Don’t eat more than one piece of fruit per day.

Maybe Eat

 

If you’re healthy, active and don’t need to lose weight then you can afford to eat a bit more carbs.

Tubers: Potatoes, sweet potatoes and some others.

Non-gluten grains: Rice, oats, quinoa and many others.

Legumes: Lentils, black beans, pinto beans, etc. (If you can tolerate them).

You can have these in moderation if you want:

Dark Chocolate: Choose organic brands with 70% cocoa or higher.

Wine: Choose dry wines with no added sugar or carbs.

Dark chocolate is high in antioxidants and may provide health benefits if you eat it in moderation. However, be aware that both dark chocolate and alcohol will hinder your progress if you eat/drink too much.

 

Drink

Coffee

Tea

Water

Alkaline Water

Carbonated soda without artificial sweeteners.

 

A Sample Low-Carb Menu For One Week

This is a sample menu for one week on a low carb diet plan.

It provides less than 50 grams of total carbs per day, but as I mentioned above if you are healthy and active you can go beyond that.

 

Monday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Grass-fed yogurt with blueberries and a handful of almonds.
  • Dinner: Cheeseburger (no bun), served with vegetables and salsa sauce.

Tuesday

  • Breakfast: Bacon and eggs.
  • Lunch: Leftover burgers and veggies from the night before.
  • Dinner: Salmon with butter and vegetables.

Wednesday

  • Breakfast: Eggs and vegetables, fried in butter or coconut oil.
  • Lunch: Shrimp salad with some olive oil.
  • Dinner: Grilled chicken with vegetables.

Thursday

  • Breakfast: Omelet with various vegetables, fried in butter or coconut oil.
  • Lunch: Smoothie with coconut milk, berries, almonds and protein powder.
  • Dinner: Steak and veggies.

Friday

  • Breakfast: Bacon and Eggs.
  • Lunch: Chicken salad with some olive oil.
  • Dinner: Pork chops with vegetables.

Saturday

  • Breakfast: Omelet with various veggies.
  • Lunch: Grass-fed yogurt with berries, coconut flakes and a handful of walnuts.
  • Dinner: Meatballs with vegetables.

Sunday

  • Breakfast: Bacon and Eggs.
  • Lunch: Smoothie with coconut milk, a bit of heavy cream, chocolate-flavoured protein powder and berries.
  • Dinner: Grilled chicken wings with some raw spinach on the side.

Include a variety of vegetables in your diet. If your goal is to remain under 50 grams of carbs per day, then there is room for plenty of veggies and one fruit per day.

If you’re healthy, lean and active, you can add some tubers like potatoes and sweet potatoes, as well as some healthier grains like rice and oats.

 

Some Healthy, Low-Carb Snacks

There is no health reason to eat more than 3 meals per day, but if you get hungry between meals then here are some healthy, easy to prepare low-carb snacks that can fill you up:

  • A Piece of Fruit
  • Full-fat Yogurt
  • A Hard-Boiled Egg or Two
  • Baby Carrots
  • Leftovers From The Night Before
  • A Handful of Nuts
  • Some Cheese and Meat

Eating at Restaurants

 

At most restaurants, it is fairly easy to make your meals LCRF-friendly.

  1. Order a meat- or fish-based main dish.
  2. Ask them to fry your food in real butter.
  3. Get extra vegetables instead of bread, potatoes or rice.

A Simple Low-Carb Shopping List

A good rule is to shop at the perimeter of the store, where the whole foods are likelier to be found.

Organic and grass-fed foods are best, but only if you can easily afford them. Even if you don’t buy organic, your diet will still be a thousand times better than the standard western diet.

Try to choose the least processed option that still fits into your price range.

 

  • Meat (Beef, lamb, pork, chicken, bacon)
  • Fish (Fatty fish like salmon is best)
  • Eggs (Choose Omega-3 enriched or pastured eggs if you can)
  • Butter
  • Coconut Oil (Choose Extra Virgin)
  • Lard
  • Olive Oil
  • Cheese
  • Heavy Cream
  • Sour Cream
  • Yogurt (full-fat, unsweetened)
  • Blueberries (can be bought frozen)
  • Nuts
  • Olives
  • Fresh vegetables: greens, peppers, onions, etc.
  • Frozen vegetables: broccoli, carrots, various mixes.
  • Salsa Sauce
  • Condiments: sea salt, pepper, garlic, mustard, etc.

We recommend clearing your pantry of all unhealthy temptations if you can: chips, candy, ice cream, sodas, juices, breads, cereals and baking ingredients like wheat flour and sugar.

 

Source: Authority Nutrition


Optimal Weight Control

8585 Knott Avenue, SUITE 200 Buena Park, CA 90620

Telephone: (714) 220-1515

2015 Support Group Meetings

(Horario del grupo de ayuda)

El PRIMER  MIERCOLES de cada mes en ESPAÑOL a las 5:45 pm

The FIRST WEDNESDAY of the month in ENGLISH at 5:45 pm

Consultants: Denny Ajere & Cindy Apostol

Drinks and healthy snacks will be served

(Bebidas y Bocados servidos)

support

The support group is free and registration is required. Feel free to bring a friend or a family member.

(El grupo de apoyo es gratis y se require registro, se puede traer a un familiar o amigo)