Portion Control
I am down 8 pounds now since starting the Sonoma Diet on December 30. That’s a little over 3 weeks ago. I am happy with the progress!
One of the components of the Sonoma Diet is portion control. We do not count calories or weigh food, instead a plate is used as a visual for portion control. On Wave 1, which does not have fruiit, a dinner would be on a 9-inch plate with 30% protein, 20% whole grains, and 50% vegetables. For Wave 2, the main part of the diet, a dinner would be 25% protein, 25% whole grain, 25% vegetables, and 25% fruit. It sounds easy enough but it is a little hard to be exact. For tonights meal, I made an Asian salad with crab and peanuts as the protein. They were mixed in the salad so a little hard to use the plate for measurements. However, what I do is pay attention to the total amount of protein and then know my portion. In other words, I have a pound of crab and I can have about a quarter pound of it, so therefore a quarter of the finished salad. During the 1980’s I used the Diet Center to loose weight and we always measured 4 ounces of protein. I am pretty good at estimating how much protein I am eating.
I am also using portion control on my wine by using a very small wine glass. Most of my nice wine glasses hold quite a bit more than 6 ounces. This small glass only holds 4 ounces. Some nights I only have the 4 ounces and the times when I want some more, I know to only fill it up half way for a total of 6 ounces.