What is the “portion system”?
The “portion system” is a popular social media approach to nutrition that focuses on controlling the amount of food you eat, rather than its calorie content or composition. Supporters of the method believe that in order to lose weight, it is enough to eat small portions, and at the same time you do not have to give up your favorite foods.
The hashtag can be used to find hundreds of posts where users share photos of meals and stories of successful weight loss – often about losing 10, 15, and even 30 kilograms. But such “miraculous weight loss stories” should be treated critically, and remember that these examples are nothing more than subjective experience (not always true).
The “portion system” diet involves three meals a day with an interval of at least four hours. The main rule: the food can be anything, the main thing is to monitor the portion size, it should be no more than 300-350 grams. To do this, you need to weigh all the food in its finished form.
The “portion system” does not differentiate between dishes by energy value. This means that 250 g of oatmeal and 250 g of fatty sausage are considered equivalent, despite the huge difference in caloric content and nutrient composition. This is one of the main complaints from nutritionists.
Disadvantages of the “portion system”
The main drawback of the “portion system” is the lack of clear recommendations on the composition of the diet. The principle of “eat whatever” can be interpreted by everyone in their own way, and this does not always lead to a healthy, balanced diet.
To assess the risks, let’s consider a hypothetical example: a 35-year-old woman, 170 cm tall, weighing 80 kg, who leads a sedentary lifestyle. For sustainable weight loss, her daily caloric intake should be between 1600 and 1800 kcal. And this is what she will get if she only weighs her meals without monitoring their caloric content.
Example #1: “I eat what I want.”
- Breakfast: sweet cereal with milk – 290 kcal.
- Lunch: double cheeseburger, french fries, green salad – 790 kcal.
- Dinner: two slices of pepperoni pizza, green salad – 590 kcal.
- Dessert: bar with nougat, nuts and chocolate – 245 kcal.
Despite the fact that the total portion size is observed, the total caloric content exceeds 1900 kcal – this is already higher than the daily norm for weight loss.
Moreover, the diet is high in sugar, saturated fats, and salt, but contains virtually no complete protein, fiber, or slow carbohydrates that provide a feeling of satiety. High-calorie content and low nutritional value will eventually lead to rapid fatigue and increased appetite.
Example No. 2: “I limit everything”
- Breakfast: oatmeal with water – 150 kcal.
- Lunch: boiled chicken breast with buckwheat – 335 kcal.
- Dinner: stewed fish with vegetables without oil – 190 kcal.
Total caloric content is less than 700 kcal. With such a deficit, the body quickly switches to energy saving mode, slowing down the metabolism. This not only reduces energy levels and causes a deficiency of vitamins and microelements, but also makes subsequent weight maintenance extremely difficult.
This effect is well documented in the scientific literature. For example, a study of the health of participants in a popular weight-loss TV show found that after 30 weeks on a low-calorie diet, they lost weight—but their metabolic rate also decreased. Even after six years, their metabolism remained below the expected norm, increasing the risk of regaining the weight.
If you only monitor the amount of food, but do not track its caloric content, you can easily harm your health.
In addition, the “portion system” takes into account only solid food, but completely ignores drinks, which often become a source of hidden calories and sugar. Thus, a glass of ready-made cranberry juice contains up to 25 g of sugar (half of the recommended daily intake), and a serving of latte with syrup can contain up to 250 kcal (as a full-fledged snack).
If a person drinks such drinks without taking into account their calorie content, this makes it much more difficult to lose weight.
Possible benefits
Despite its questionable scientific basis, the “portion system” may have its benefits, especially for those just starting out on their journey to changing their eating habits.
Orderly nutrition
One of the foundations of the method is three meals a day without snacks. Although from the point of view of energy balance, there is no fundamental difference in how many times a day a person eats, giving up constant snacks can simplify control over the total amount of calories consumed.
Some studies show that three meals a day help overweight people experience fewer bouts of sudden hunger compared to six meals a day and help them maintain their weight for a long time.
Portion control skill
Overeating is often not related to the composition of the diet, but to the size of the portions. When a person regularly weighs food, he gradually learns to better understand how much food he really needs – this develops awareness of food.
This skill can be useful even when switching to other, more balanced nutrition systems.
Quick Start for Obese People
Counting calories is an important tool, but at the start of losing weight, it can be psychologically and technically difficult. For people with a high BMI (for example, 140 kg and above), at first, it is more important to organize your diet and reduce overeating, rather than delve into complex BJU tables.
The “portion system” allows you to start small – reduce the volume and number of meals – and already on this background achieve weight loss. You can start counting calories later, when there is relatively little left to lose – for example, 10-15 kg.
Will the “portion system” help you lose weight and keep it off for a long time?
Unless a person eats only fast food and sweets, the reduction in food volume itself can create a moderate calorie deficit. In this case, the “portion system” can work as a tool for gradual and sustainable weight loss.
According to WHO recommendations, the optimal rate of weight loss is no more than 0.5–1 kg per week, i.e. about 2–4 kg per month. Faster rates require strict calorie restriction, which in the long term increases the risk of breakdowns, overeating, and slowing down of metabolism (metabolic adaptation).
The “portion system” may be suitable for short-term weight loss, but not for the long term. The method does not take into account the balance of proteins, fats, and carbohydrates, and does not contain recommendations for planning a diet.
To help you choose a healthier eating plan, you can look to diet ratings, such as the annual review from U.S. News & World Report, where diets are rated by experts based on criteria such as how effective they are for health, how long they last, and how easy they are to follow.