Intermittent Fasting Correct Portion Sizes

hello everyone jennifer l scott here and welcome to the daily connoisseur i have dr patty tay back with us today to talk about intermittent fasting and correct portion sizes you are not going to want to miss this video dr patty tay is a board certified pediatrician and she specializes in this so we have a real treat in store for us [Music] as a disclaimer if you are interested in intermittent fasting or time restricted eating please discuss it with your own doctor this video is for entertainment purposes only if you suffer from disordered eating or are triggered by these topics of portion sizes i would also advise you to skip the video but otherwise i look forward to speaking with dr patty tay and here we go hello everyone and welcome to the daily connoisseur and we have our very special guest dr patty tay is back with us to discuss intermittent fasting and portion sizes and i could not be more thrilled dr tay to have you back on the daily connoisseur so welcome hi jennifer thanks for having me back thank you so let's talk today about portion sizes because this is a question i get all the time i share my what i eat in a day videos on youtube and you know they um they're not informed by anything so no nutritionist no doctor and i want good advice too for what type of portion sizes i should be having um one thing i notice is that people see my portion sizes and they either have one or or two reactions they say wow i could never eat all that food or they say your portions are so small you eat like a bird now i'm thinking which one is it do so let's talk about portion sizes today yes yes so actually um i call this the number one reason why intermittent fasting or any diet plan does not work um because i have patients come in and say yeah they only eat like two meals a day they're eating over four hours and that's it and they're not losing any weight and if we actually sit down and talk about it it usually is because their portions are not correct they're eating too much at each meal so um i'm not a nutritionist i'm just a general pediatrician and obesity medicine specialist but we do just have some general guidelines for weight and portions and i'm going to be taking my data from the u.s department of health and human services if you can show that first slide i have it's going to be called the daily calorie needs based on age gender and activity level um and i know that most of your viewers are going to be in the 19 to kind of 50 year range and mostly females so i actually circled that age group in blue for you guys and if you look um it says that females are allotted about 1800 to 2 000 calories a day in that age group and for men it's something around 2 400. and if you look at the numbers um i chose the sedentary group because the truth is most of us are sedentary when you look at the data for moderately active which is the next category of calories that's talking at least 10 000 steps a day um and and i don't know if you know you count steps but it but that's not really easy to me for somebody who works in an office you know i think i get like 3 000 that i'm at the office um and then if you look at the last category where it says active now that's really 60 minutes of activity five times a week for kids and that's breathless you know kind of sweating activity um and so you know not many of us are getting that kind of level uh and then before we go yeah before we go on to the next night i just wanted to quickly point out if you look at the sedentary versus very active category you only get something like 400 200 to 400 extra calories even if you're really working out like an hour every day so when patients say oh i can eat what i want because i work out a lot i usually say it probably isn't gonna work out that way because 200 calories is like a glass of milk and an apple you know it's not it's not it's not an exercise in pizza and so you know and and the science really does say if you really want to lose weight exercise only is never going to be enough um it's really going to be kind of timing your meals and also portion sizes that's so good to know yes and so then um if you want to see the next slide it's going to talk about daily amounts of each food group based on calorie needs and again i circled the blue portion where it's the 1800 to 2000 calorie range um and this is the part that makes us all really really sad because it says our grain portion is six ounces for the day and our protein food portion is about five ounces for the day um and and if you look at the fine print on the bottom uh they're gonna say half a half a cup of cooked rice or pasta is equivalent to one ounce so if we get a cup of rice or pasta which is kind of about this much i have a little cup here measure for you and i can put it in here to show you it's really only that much that's your entire car portion for one meal you know be it lunch or dinner or a breakfast and then if you look at the protein portion we usually say a deck of cards is a three ounce portion um and uh you know it's really this thin and this big and we're allotted five ounces for the day so it's not even two of these it's like one and a half of these so that's kind of your dinner and your lunch it's very little right yes yeah it is little but you know this is i have so many questions i'm gonna let you keep going oh my gosh so you know and i always have props in my office to show my patients because now something has happened just food is so abundant that we think of food kind of in the wrong scale like i i do a little um snack portion my kids love spicy potato chips and so even for their lunches i've started to kind of think about how much they're supposed to get so this is a one ounce 30 gram portion which is about what a snack size should be it's very small like if i eat out of the bag i cannot stop at this much i have to portion it out before i start eating right well that's a very good tip right there to portion your food out before you start eating because a lot of people will take the bag of chips on the sofa and mindlessly watch television and how many portions do you have when you do that you don't even know you can't measure it right that's very right now yeah and i always tell the patients look at the back where they what it has the serving sizes and i'll tell you usually that one bag is like eight servings you're supposed to eat it the whole week right so and so um our concept of food is changing i like to do it like you know sweet portion like a treat is actually this piece of chocolate right here that's 70 calories and if i do two pieces that is all the treat i get for the day because that's 150 calories right there okay isn't that sad it is i think that this can be discouraging for people however i also want to bring encouragement because what i've noticed from my long-term intermittent fasting which by the way i want to talk to you about the difference between intermittent fasting and time-restricted eating because i know we were going to make that definition yes yes clear but real quick before we get into that i noticed because i've been doing it for almost two years now that it's like it's cleaned up my entire system and also my cravings so when i portion my meals and i show them i think my meal portions are are good i'm thinking looking at the the what you're showing us here i'm thinking i'm not having too much and i'm not having too little i think i'm right around the right age but a range but a lot of people look at that and i think that's not that much food but when you do the intermittent fasting it cleans up these crazy cravings and that is enough for you and i don't know if it shrinks your stomach or what it does but it that fills me up now so yeah i'm looking at these portions and i'm thinking this is all good but some people might be looking at them and thinking oh no i could never do that right um you know what that is a fantastic question and i'll i'm going to address that actually let me do um one more visual because okay i think this is probably more helpful for everybody so you know the portions that the the health and human services put forth is like for everybody but that's actually really not very fair because i'm a much smaller person than my husband and he couldn't eat the portions that i eat um and also my patients are all different sizes as well so one of the tricks that we have learned is to use your own body size as a measurement for how much you're supposed to eat okay so for grain servings i usually recommend using your own fish like for my hand you know this is about right and i would say this is actually even too much for my yes car portion right isn't it interesting um and for for reference i have about five four and 120 pounds um and then for my protein portion we say use your palm but use without the fingers because that's about three ounces for me and this is too big right see how this is a little bit too big for my palm so i need a little bit less protein than that and that's probably about right and so when i tell my patients to see i even plated this for you i have a little piece of china here your standard dinner plate yeah and i say divide your plate up into a sideways tea and then you're gonna put your protein portion right here just visually kind of measure it out and that's the palm of your hand and then plate your car portion right here and that's going to be kind of the size of your fist and just start with that that's your first serving and then obviously this whole mystery area i'm sure you can guess what that's going to be vegetables right as many vegetables as you can as many yes yes and i always remind patients vegetables are free we don't count them it says you know recommended four cups but it's actually really hard to get to four cups of fruits and vegetables a day even when you know you're really conscious about it and so i tell my patients you know get your you size portion and start with that and enjoy that piece as you always say you know enjoy your food sit down and don't feel guilty about eating your portion that you're allotted now in the beginning like you were saying too it's not easy to stop at that correct portion because our bodies are used to eating more and we'll talk about in a second okay um and so then i will tell my patients you know what try to go back and get another serving of your vegetables because those are free and then allot yourself a little bit more of your carb or your protein or whatever it is you're you're craving but the second time you go back you know that you're already exceeding your portion and you want to be a little bit more careful and really enjoying that bite not just kind of you know um satisfying hunger does that make sense that does make sense and i say that to my children because you know on their plate we'll have the vegetables the protein the carb and then depending on who they are they'll eat all of the protein and they'll say can i have more i'll say well after you eat all your vegetables and if you're still hungry yes then you can have more you know so like don't yeah vegetables you could fill up on vegetables right but it's just about um your palate and everything so that's great and and it also goes to the flip side patients come in that have super picky eaters and they feel like their kids are not eating anything and they get very worried and then i'll bring the child and say okay let's look at this child's palm and then the size of their fist and say are they eating that portion of carbs a day you know are they eating that portion of protein a day and a lot of times the parents realize you know what they really do it's just that they're so small and we're just not used to that small portion for them but that's the right portion for them right yes because we're giving them probably the same portion size that we're having and we can't expect them to eat the same thing that we do yeah exactly and then we also talk about picky eating i know this is nothing to do with intermittent fasting but picky eaters if we if we give them generous carbohydrate or protein portions you know that seem like it's a small portion from an adult's point of view but really bigger than the size of their palm they're just not gonna eat the vegetables because they're not hungry there's no space for the vegetables to go in right that's true okay that's good to know um so going back to the portion size and unfasting so my patients will say when they try this they are so hungry for the first kind of 30 days or so initially and they have to really make a conscious effort to do kind of you know this t-shape and staying within these borders for their portions um and and i usually tell them it does take about three months to adjust and really a full year before your portions really reset like i think kind of you were saying because you've done this for a year now um almost two years two years now right so there's a couple of reasons why um i think our natural instinct is to think of hunger as needing food like that that contractions in your stomach as eating food and if you think of it scientifically it's not really that we need food when we feel our hunger pangs it's actually just the hormones are released in our body signaling us hey you ate yesterday at this time and this is how much you eat yesterday so you should do the same thing oh that's good to think about isn't that cool and so yeah if we yeah if we miss that meal then you know um our stomach is empty and we don't have that volume of food it's just gonna feel awful we're gonna feel miserable um but but as we talked about with intermittent fasting as we wait those four hours and not eat constantly all day our stomachs start to kind of say okay i guess i'm not supposed to eat that and you don't get that kind of hunger pains and they kind of it gets better and better over time that completely explains the phenomenon that i experienced where i no longer have those late night cravings because for me it was that 11 o'clock bowl of cereal or 10 o'clock bowl of cereal once i cut that out my body was no longer reminding me at that time hey you're missing your bowl of cereal right that makes so much sense and it also makes sense um with why my well you know i've always had the same portion sizes i've never changed that i've always kept the same rather small portion sizes so that's good um but it just it works for me so um do you have any other tips on portion sizes i know we were communicating privately and you mentioned even the meal kit services it's worth doing maybe once just to even see what proper portion sizes are could you talk about that yes so i do have a lot of patients who come in who purchase their meals outside of fast food or eating at a restaurant and um the portions are so distorted that to talk about a normal portion size is really difficult for them and so one of the tips that i do have is say i recommend you know milk kits are very expensive obviously than preparing it yourself but as a treat it might not be a bad idea and if you can show the slides i have a couple of pictures of meal kids my daughter got these as a present um for christmas because she wanted to kind of learn how to cook and so um i took pictures and i usually show these to my patients because i have a fork there and uh the plate is still the same plate as i have shown you earlier in this video um kind of how that uh that place and if you look at the last picture it actually is my daughter she's giving you a thumbs up and um yeah and you can see uh you know look at her thumb and the protein and the car portions that are pleated on her plate you can see it's one car portion that's the fifth size portion she probably has a little bit more generous than she's supposed to be eating but she's a growing girl so i'll let that slide and then the protein portion i have to say that day my husband wasn't home and so my kids stole all of his meatballs and so it was it's supposed to be actually three meatballs three i think it was four meatballs is one portion and that would probably be about the size of her palm and i know a common complaint reviewers have about these meal kids is that the meat portion is ridiculously small and they felt hungry after eating it um and and we have to remember when they meet these meal kids they have a nutritionist calculating kind of the calories based on the recommendations from the health and human services um and so actually the meal kit portion is correct and then if you look at the vegetable portion it does cover almost um half of her plate uh and i think the tomatoes i had added it shouldn't take many you know i would hope should take a little bit more but you know still it's kind of half the plate um and so that's kind of a better way to visualize what i should be eating you know i think that's a great tip because i've used meal kits many times in the past and i noticed that and i thought these are perfect for portion sizing because it seems like a small amount of food but it's correct as you said it's the correct amount that you're supposed to be eating so i think that's a really good tip now i have one more visual for you uh i have a favorite food too and i'm here to tell you it's actually pizza i bought this for my local pizza uh pizza delivery guys i love it regular largest village rice pizza and i even made a fake pizza inside for you oh it's great perfect it's eight slices and if you see you know i hear kids go oh i can eat like half the pie myself so actually if i look at the single slice you know and i looked at my portion size since my carb portion is really kind of only about this big you know if the pizza is really this thin i get to have one slice of pizza if i crumple this up it's probably about the same size right okay but if this is a thick crust pizza you know the reality of portion size is actually i only get to eat like half of the pizza you know what i mean if i think about kind of my fist size and so you know i will plate this and i would try to keep it to kind of this quarter of the plate and then just make sure that i have some kind of a protein so usually we'll order like buffalo wings or something like that to go with it and then make sure that this portion is my salad um and start there and sometimes i will tell you you know i will sneak in kind of an extra half a slice of a pizza but i know once i've gone over the slice everything extra is extra and i should really not need that extra slice okay well that's very helpful now i have a quick question what do you do because i start to get a i mean i i feel like i'm in a good place i don't really think too much about i'm not measuring things i feel like i'm in a good place where i know the correct portion sizes i should be eating but what do you tell people who are intimidated by this might obsess over it a little bit in an unhealthy way what's a good way rather than us thinking too much about it to just have healthy portion sizes in general and and live our lives without worrying too much about it do you have any tips for that sure and and that's one of the reasons why um i don't encourage diets where they say okay these are your calories and you know when you start to calculate and measure and weigh calories it can become an obsession and now some people become really good at it and we do want to talk about you know eating disorders can occur at any size it's not only that 90 pound girl we can have normal sized people who are still pretty obsessed over food and and i think if we can train our minds to see what a proper portion should look like you know it's not like oh we went over by 50 that one day and now it's ruined right it's just right it's kind of right someday right some days you have more pasta than normal and that's okay because you still know how much pasta you're supposed to be eating right yes it's just reset it the next day just do better the next time and not beat yourself up over it and i think it's about going back to in our last conversation we talked about the past and how in the past let's say in the 1950s for example um it you know it was just standard everybody kind of had the same portion sizes there weren't these over inflated portion sizes so um i i think that's what it is it's just about being sensible not beating yourself up over it realizing this is the correct portion size and you know tomorrow i'll try to aim for that and i think being very present while you're eating paying attention to what you're eating and when you're actually full is is important if you're sitting in front of the television you're not going to pay attention when you're full or what you're what you're eating like we mentioned with the snacks so i think that that's all very good advice right and i know you talk about taking your time to eat your meal because if we eat it quickly those hormones haven't normalized to say stop contracting in the stomach you know i'm full right um oh let's talk about restaurants so one of the tips that i you know tell my patients too is if you're going to be eating at a restaurant do the same thing you know divide up your plate mentally and portion yourself one fist of carbs and then your portion of protein and see what's left on the plate and you'll realize oh wow this was supposed to be for three people it is not a single person portion yes okay that's good advice um and before we close i did want to talk about the difference between intermittent fasting and time restricted eating because i know you brought that up in our conversation can you tell me what is the difference there so intermittent fasting you know in in kind of the scientific way they describe it is kind of when you don't eat for days you know or long periods okay and kind of traditionally they they do the like two five schedule where you eat for five days and you fast for two days completely or you can do an alternate day fasting schedule where you eat one day and you don't eat the next day 24 hours straight so um to be scientifically technically correct what you are doing is kind of time restricted fasting it's not true intermittent um but i guess kind of when when we're using it you know we really mean time restricted fasting right okay more biological right perfect i wanted to clarify that too and i use intermittent fasting in my titles because that's the word that people understand that's the buzzword that comes right but i that's good to know and of course we talked about in our last interview that the time restricted eating is the most sensible one we're not talking about extremes with going days without eating and all of that so right right and and intermittent fasting where you're not eating for two days and you eat for five days you know so forth so forth it is possible we can do it biologically or the alternate day of fasting where you eat one day and you don't eat one day they are all possible but in general um science finds that people can't do it for a long period you know about a year as far as people will get whereas when you do time restrictive fasting like you're what you're doing as you already know two years three years ten years you can do this indefinitely because it's not um just a shock to your system or something that's really inconvenient for life right right i find that too and i i plan to so i just love the lifestyle so well thank you so much dr tay was there anything else you wanted to tell us about portion sizes before we go now you know i think it's just really hard i just want to remind your viewers you know any kind of change be it time restricted eating you know or portion sizes it's all very difficult because we've lived a certain way um and and i do think that you know to encourage people i would say the time restriction is probably easier to follow and if that's doable start there and then once you've mastered that and you still are not seeing kind of the scale budge then the second step i recommend is to kind of start to do portion but this is not a strict diet you know i don't say you get these calories and you don't you try it and kind of reset your mind and if you need a little bit more go for a second that's okay go but know kind of what the boundaries are and say i'm going to just overstep a little bit because i need that for today and and over time as yourself said it gets better and easier and and our bodies just kind of change too wonderful well you are such a fountain of knowledge i feel so grateful that you give the daily connoisseur audience your time so i just want to thank you so much again for being here on the channel and for sharing your knowledge with us my pleasure jennifer thank you dr tay i hope you enjoyed my interview with dr patty tay thank you so much for joining us here on the daily connoisseur keep calm and remain classy and i will see you in my next video goodbye [Music] [Laughter] [Music] you

Channel: the Daily Connoisseur

Views: 74,776

Keywords: intermittent fasting weight loss, intermittent fasting, portion sizes, correct portion size, correct portion sizes for weight loss, weight loss tips, time restricted eating, intermittent fasting results, intermittent fasting benefits, intermittent fasting for women, intermittent fasting diet, intermittent fasting what i eat in a day, intermittent fasting 16/8, intermittent fasting for beginners, lose weight, weight loss, Daily Connoisseur, jennifer L. Scott weight loss

Id: ZDBPosaN2A8

Length: 25min 15sec (1515 seconds)

Published: Thu Jan 13 2022