Portion distortion is the phenomenon that occurs when you start to view excessively large portions as the normal servings you should eat. When eating in a restaurant, you can see that portions have been slowly increasing in size. Over the past 20 to 30 years, portions on average have increased dramatically.
| Food | 20 years ago | Today |
|---|---|---|
| Bagel | 3-inch diameter, 140 calories | 6-inch diameter, 350 calories |
| Cheeseburger | 4 ounces, 330 calories | 8 ounces, 590 calories |
| Spaghetti | 1 cup with 3 small meatballs, 500 calories | 2 cups with 3 large meatballs, 1,025 calories |
| French Fries | 2.4 ounces, 210 calories | 6.9 ounces, 610 calories |
| Soda | 6.5 ounces, 80 calories | 20 ounces, 250 calories |
Source: USDA
Even if you have been ordering the same foods at restaurants over the years, you can be gaining weight simply because the portions continue to enlarge. What’s worse is that you may view these super-sized portions as normal. As a result, you’re now conditioned to recognize these portions as standard, and you may fill your plate with more food than your body really needs — whether you’re eating out or at home.
So what’s the solution? If you go cold turkey on your portion sizes, you’ll find yourself hungry and feeling deprived. And deprivation can lead to everything from cravings to binge eating, which isn’t the solution to weight loss.
The solution to permanent weight loss is to eat filling foods that are low in calories. That way you can continue to fill your plate but actually take in fewer calories overall without feeling hungry or deprived.
For example, check out these food comparisons. Consider which options help you feel more satisfied for a longer period of time.
