Balanceophile

Why did I start portion-controlled meals?

Back in 2022, I started doing Intermittent Fasting to follow a strict calorie-deficit meal routine. After 3 months, I developed an exercise routine to go with Intermittent Fasting. About 1.5 years later, there was a significant difference in my appearance, but not on the weight scale. I assumed this was because I had lost fat and gained muscle and hence there was not much difference on the weight scale. But according to my BMR, 71 KG is too much. 

Then I took blood and urine tests and based on the reports, a few parameters were a little out of the range, including my HbA1c, Cholesterol profile, and uric acid levels. My doctor said that this is not alarming but needs work to send it back to normal. 

She also added that while I did IF, the calorie-deficit range was not sufficient for the targeted number on the weight scale, which is 60-63 KGs. She suggested consulting a nutritionist to discuss the food-related changes and incorporate it in my existing IF and exercise routine. This would help me reach my target on-scale weight and bring those blood parameter levels to normal.

How did I start portion-controlled meals?

The nutritionist that I consulted not only shared details about portion-controlled meals, but suggested several switches to promote clean eating. For example, switching normal rice with unpolished Rajamudi rice, adding a lot of vegetables, including quinoa, millets, and oats, etc., distributed across all the meals. 

These switches were not so sudden for my body as I was used to most of the alternatives already. But it is advisable to check for bodily reactions once you make the switch and gradually proceed further.

Hence, with a lot of patience and perseverance, I started my journey with portion-controlled meals. The best part was that my husband joined me on this journey, which made it more easy and exciting. 

Results of following portion-controlled meals

It has been close to 3 months now, and my current weight stands at 67 KGs. This is considering fat loss and muscle gain. Along with this, I found other observations:

1. Quantity of the food consumed:

By focusing on controlled-meals, I managed to be satisfied with only half the quantity of meal portions that I used to consume before embarking on this journey. The difference – 

I replaced some portions of my carb with protein and fiber-rich dishes. I included salad/stir-fried vegetables in my lunch and dinner and had a protein-rich breakfast. 

Technically, my plate is full even now, but it is more balanced.

2. Hormonal balance:

Mood swings are natural to humans and are a part of our lifestyle. As a woman, the hormonal queens regulate my mood swings and body energy variations. Prior to portion control meals, my mood swings were always on the higher end. 

Ever since I started focusing on a balanced meal approach, I have noticed that my hormone levels seem to be close to the normal range. I have a better menstrual cycle phase and I feel more energetic.

I would not say that portion-controlled meals aided in completely managing my mood swings. However, I have a mental space to introspect the emotions, at least, that’s what I have experienced.

3. Reduced junk cravings: 

I was a huge junk food lover and if there was something that I could not control, it’s Golgappa. My nutritionist first told me that when you gradually eat healthy, you would stop craving junk. In my head, I was laughing because I could never stop craving Golgappa.

But a month into comparative clean eating, for the first time in my life, I refused to go on a Golgappa date. Gradually, I saw myself refuse anything that was deep fried or basically came under the junk food category. The talk with my nutritionist made me realize that when bad bacteria were dancing in my gut, I used to crave junk. With portion-controlled meals, my good bacteria started dancing in my gut and my cravings reduced.

That being said, I still indulge in food sometimes, but it’s a slow but steady progress. Although it’s challenging to eliminate junk and sweets from my food entirely, I can certainly be conscious of my eating habits.

4. Blood glucose levels and uric acid levels:

As I mentioned above, these were another reason for considering portion-controlled meals. After about 2 months of conscious and clean eating, I took another blood test and the results are promising. My Cholesterol profile looked better than before. Uric acid levels are normal and HbA1c is normal. While I still have to work on getting better, I know I am on the right path.

5. Foodie to Health-conscious foodie:

It’s practically incomprehensible for people to imagine that a foodie cannot be health conscious. People fail to understand that I still enjoy food, I indulge, I love food. When I eat good food that satiates my soul, my shoulders automatically break into a mini dance. 

The only difference before and right now is that I am now a health-conscious foodie. I know when I can treat myself and when to be strict. When I want to indulge, I work myself to deserve the treat meal. And I also experiment with ways to make healthy food taste yummy, which is the best of both worlds. 

6. Consistency > Intermittent Fasting + Portion Control + Exercise:

The only thing that remained constant through my journey is consistency. I paused my schedules but I never stopped. I ensured to eat clean, workout, and follow my IF in such a way that my body enjoyed the process throughout.

Now, during the break days, I ensure to follow the basic rules of clean eating which has become a natural way rather than checking each of the dish that I eat. For example, I avoid deep-fried food naturally as I don’t feel like consuming it. I replace it with protein or fiber-rich food.

 7. No to extreme diets:

I have seen people who do certain diets with extreme measures like Keto, liquid diet, etc. While I don’t say it’s bad but it definitely is a temporary solution. I am a firm believer of fitness and health being a journey and not a race. The fat that is stored in my body has been there for years. Hence, it takes some time to burn them off and giving only a few months will not help me in the long term.

I believe in healthy eating and covering all the macro and micronutrients in my meal plates. Going back to childhood, having a BALANCED DIET is a solution for a healthy, fat loss journey. That’s what I did, and I never felt so much satisfied.

Well, that’s about my experience with portion-controlled clean meals. There is still a long way to go and I am here to enjoy this journey without worrying about the destination anymore. Do you have any such observations via portion-controlled meals, do share in the comments below. Stay tuned for part 2!