Dr. Savu's: Portion Control


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One of the most important contributors to the sickness epidemic is what we eat. The quality of food has

worsened, as producers have developed ways to create more that costs less.

 It’s a devil’s bargain that we accepted, and increasingly get a pass from so-called regulatory authorities. But today we‘ll talk

about the amount. Portion control is an essential tool to allow our bodies to be nourished but not

stuffed, supported, and not overwhelmed. Usually, hunger is regulated by hormonal factors: one tells us

we’re hungry (ghrelin), another that we’re full (leptin). We get hungry as ghrelin increases when we

don’t eat, and as we ingest our food, leptin starts rising, triggering a sense of satiety (fullness).

Unfortunately, leptin takes its time to signal our mind it’s time to put the fork down, so we keep eating,

well beyond the point of balance. As we overeat, leptin finally kicks in, too late to keep us balanced. We

already ate too much.

 I remember a trick the old rich and noble developed: build the kitchen a few

hundred yards away from their mansions. By the time their staff collected the flatware and silverware,

took them back to the kitchen, and brought back the next dish, leptin had enough time to rise and that

would limit their ongoing appetite. Voila! Automatic portion control. 

But you don’t have to buy a sprawling mansion to lose weight. Next time, try to eat a moderate amount of food. I usually fill a 12 oz

bowl with everything I want to eat (not necessarily mixing it), and after I’m finished eating it, I take a few

minutes. I can spend that time socializing, daydreaming, meditating, or simply drifting. When you come back,

you’ll notice hunger is mostly gone. Leptin is up, and you’re satisfied, but not bloated!