As restaurant and packaged-food portion sizes have grown, so too has the American waistline. We’ve known for a long time that limiting the number of calories we eat can help us lose weight. And, a great way to limit those calories is to eat sensible portions of the foods we choose. A recent study of 130 obese (severely overweight) adults with type 2 diabetes showed just how effective this simple plan can be.

Dishware for sensible portions
Half of the men and women in the study were given special plates to use for their meals for the next 6 months. The portion-control plates had specific sections for carbohydrates, cheese, other proteins, and sauces, with the remaining space to be used for vegetables. Plates for the men were designed to hold a meal of about 800 calories; for the women, 650 calories. If the meal was a casserole (a one-dish mixture of food) or a food that didn’t fit easily into a carb, protein or sauce category, it was portioned in the section reserved for its main ingredient.

The members of this group also received bowls that would hold a serving of cereal and a half-cup of milk, totaling 200 calories.
The other group continued to eat from regular dishes.

A big difference, and a bonus
At the end of the 6 months, 11 people using the portion-control dishes had achieved at least a 5% weight loss. This is enough to make a significant difference in the health of overweight adults—for example, lower the risk of heart attack.

Only 3 of those using regular dishes achieved similar weight loss.
Perhaps one of the best signs of the power of portion control was the success among insulin users. Normally, insulin use can make shedding pounds difficult. But in this study, the significant weight loss that occurred happened mainly among the insulin users who practiced portion control.

As a bonus, more of the people using the portion-control plates needed less anti-diabetes medication because less food was consumed. In the other group, more people had increased their use of these medications by the end of the 6-month study.

Portion control is a key part of weight loss. Ask a member of your diabetes care team for information on judging portion sizes, including using portion-control dishware.