The Best Food Proportions for Weight Loss

You need to remember that your proportion allocations for breakfast and dinner shouldn’t be the same, because the first gives you energy for the whole day while the second won’t be used.
The Best Food Proportions for Weight Loss

Last update: 06 June, 2021

It’s not about getting obsessed with food. However, something as simple as controlling the proportions of your plate, the type of nutrients and their adequate quantity, could help us take care of our figure. Moreover, the simple and even fun strategy of the so-called “plate method” will allow us to gain in health and well-being.

You also know that, when it comes to different diets and strategies for weight loss, there are a thousand options and recommendations. However, not all of them are healthy or effective. Next up, we’ll teach you how to measure out the proportions of each of your meals. We’re sure that it will be a great help to you.

The best food proportions

Depending on the nutrient, you should regulate the proportion in each meal.

The “plate method” is nothing new. In fact, it’s just a simple technique that nutritionists have been recommending to people for a long time.

Not surprisingly, this method is followed by athletes and others who want to lose weight without suffering, through a variable, balanced and healthy diet.

The main benefits of making sure your dishes contain adequate proportions of foods include:

  • Both the first and second courses are served on the same plate.
  • When you have one large plate where all your food is distributed, the visual sensation of satisfaction is more effective.
  • It forces you to include all of the basic nutrients from the food pyramid.
  • You should also understand that every moment of the day requires different and adequate proportions.
  • And, finally, your breakfast shouldn’t be the same as your lunch, nor should your lunch be the same as your dinner.

Let’s look at the main components you should take into account.

Breakfast proportions

The following proportions are what you should strive to include in your first meal of your day.

  • 40% fruit. Fruits are indispensable foods in the diet. It’s important to cover the daily needs of these foods, since they help reduce the risk of diseases in the medium term. Experts recommend eating plenty of fruits and vegetables to prevent pathologies.

Your best bet is to combine a few of them (an apple with some grapes, for example). However, the most suitable fruit to start the day are citrus fruits (grapefruit, orange, tangerine, lemon juice), kiwi, strawberry, banana, pineapple, watermelon, melon, peach, pear and cherry.

  • 40% carbohydrates. Now what do we mean by carbohydrates? And even more, if you’re trying to lose weight, should you even eat these foods?

It’s not only important to eat carbohydrates: it’s essential. The fact is that your body needs carbohydrates in order to function properly. It breaks down the sugars and starches into glucose for use as energy.

The fiber found in carbohydrates also helps you feel full, which in turn will allow you to achieve a healthy weight. Carbohydrates that are suitable options for breakfast include whole grains and cereals.

It’s important to ensure that sugars are low on the glycemic index. Otherwise, regular consumption could lead to health problems, according to research published in the Journal of Hepatology.

On the other hand, you shouldn’t neglect the amount of protein in your breakfast. Eggs, for example, are a good choice.

Lunch proportions

The key to this central meal of the day is maintaining a balance of food proportions between vegetables (40%) and carbohydrates (40%).

  • You can combine rice with steamed or roasted vegetables and then add a turkey breast, for example.
  • Foods like pasta, chickpeas, or quinoa are great choices for this time of day.
  • As a recommendation, it’s always best to add a little fruit to your daily lunch options.
  • One fantastic idea is to combine fruit with your salads (spinach with strawberries, lettuce and pomegranate seeds, kale and pineapple…).
  • If you consume fruit for dessert it could upset your digestion a little, so it’s better to include it in the main dish itself.

Dinner proportions

Some foods are more suitable for the evening meal than others.

Here we should remind you that maintaining a proper diet involves eating around five times a day. Don’t hesitate to consume something light and nutritious between meals.

Fruits, fiber, and even plain yogurt with nuts and raisins can be great snacks. Now let’s see what your dinner food proportions should look like. 

The goal now is to combine vegetables with protein. These are some small examples of what sources of protein we should add to our dinner, and which vegetables are more easily digested at this time of day:

  • Zucchini.
  • Cucumber.
  • Artichoke.
  • Eggplant.
  • Asparagus.
  • Celery.
  • Broccoli.
  • Pumpkin soup.
  • And, finally, baked tomatoes or peppers (raw ones can be a bit difficult to digest).

As for protein sources, we can mention the following:

  • Salmon.
  • Cod.
  • Tuna.
  • Sardines.
  • Tofu.
  • And, finally, grilled chicken or turkey.

Finally, when it comes to carbohydrates, you should include some, but in very small proportions and always of a complex type. A slice of whole grain bread or some nuts are both good options that you shouldn’t pass up.

We also recommend reading: 9 foods that reduce stress

Respect food proportions to lose weight

When planning a balanced diet, it’s necessary to pay special attention to food proportions.

An error in measurements could misalign the dietary pattern and generate an increase in weight. Put into practice the advice above to enjoy a better state of health.

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  • Aune D., Giovannucci E., Boffetta P., Fadness LT., et al., Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all cause mortality a systematic review and dose response meta analysis of prospective studies. Int J Epidemiol, 2017. 46 (3): 1029-1056.
  • Jensen T., Abdelmalek MF., Sullivan S., Nadeau KJ., et al., Fructose and sugar: a major mediator of non alcoholic fatty liver disease. J Hepatol, 2018. 68 (5): 1063-1075.