Serving Size vs Portion Size: What’s the Diff?

So have you ever had a really big meal, and afterward, you’re convinced you’ve gained five pounds? Sometimes we lose track of what we’re consuming until it’s too late. We get that feeling of discomfort and bloating in our stomach. But, there’s also other things that are happening when we over eat.

1. When we eat, blood glucose rises and insulin is released from the pancreas. Insulin’s job is to make sure that glucose gets into the cells so they can use it for energy. Now, what happens when we over eat, this process is happening at a much grander scale. High amount of blood glucose and insulin.
2. Our bodies think there’s an emergency. Your body is under a perceived stress and cortisol gets released. Now it’s a recipe for weight disaster. You have a high level of glucose in your in your blood. Your pancreas is chugging out insulin. Cortisol is flowing. There’s only so much glucose that can get put in the cells. Anything left over, is stored as fat. Now, when you get that combination with cortisol, where does cortisol like to put the extra fat? It likes to put it into your belly. So, you can see how this starts to create this disaster recipe for weight gain. 
3. Our blood sugar just plummets after we’ve processed all of this food. Because our blood sugar is now low, our bodies think we need more energy. So, we start to crave quick fixes: refined carbs and sugary sweets. And just like that cycle starts all over again. 
4. When we consume a large amount of refined carbs, it suppresses our immune system for about five hours after the meal. So, especially during cold and flu season, it can really like increase your chances of getting sick.

So, what do you do so that you don’t overeat to a point of discomfort? What’s the difference between serving size and portion size? They sound very similar, but, they’re actually two very different things. Serving size is what’s on the label of a food box. The manufacturer chooses what a serving size is for their product. It does not mean that’s the amount you should be eating. 

Portion size is what is being placed on your plate and you’re consuming. Always remember you are an individual. So, the serving size is a guideline. It’s not a hard and fast rule. You have to become more mindful and listen to your body. Realize what is your proper portion amount. We have to reclaim that natural wisdom that we’ve lost and decide what is our individualized proper amount of food. Discover what is your proper portion size. There’s no right or wrong, it’s just really a matter of experimenting and listening to your body,

To get you started, here are some guidelines: 

Fill half your plate with healthy veg and good greens. The other quarter of the plate is going to be a nice, good lean protein. The final quarter of your plate is reserved for your complex carbs. Not breads and white rice but complex carbs and grains. That’s a good starting point, now start to listen to your body to decide what is your correct portion size. Eat slowly, chew slowly, be mindful and you will find the perfect portion size for you, I promise. 

Peace and love.