Do you struggle with portion control? Do you find yourself constantly overeating and feeling guilty afterwards? Well, there is hope! With this one simple trick, you can eat less and feel more satisfied with your meals.

And the best part? It only requires 30 grams of food.

What is 30 grams?

30 grams may not sound like a lot, but it is actually the perfect amount for portion control. To put it into perspective, 30 grams of food is about:.

2 tablespoons of peanut butter
1/4 cup of granola
10 almonds
1/2 avocado
1 small apple

By limiting yourself to 30 grams of food, you can still enjoy your favorite snacks and meals without going overboard on calories.

How to Incorporate 30 Grams into Your Meals

The key to this trick is to focus on the quality of the food you are eating, rather than the quantity. By choosing nutrient-dense foods that are high in fiber and protein, you can feel full and satisfied on just 30 grams.

Here are some examples of ways to incorporate 30 grams into your meals:.

Breakfast

Instead of a large bowl of cereal, try:.

1/4 cup of oats with 5 almonds and 1/2 cup of berries
1/2 cup of Greek yogurt with 1/4 cup of granola and 1 small apple
1 slice of toast with 2 tablespoons of peanut butter and 1/2 banana

Lunch

Instead of a large sandwich or wrap, try:.

1 small whole wheat pita stuffed with 30 grams of sliced turkey, lettuce, and tomato
1/2 cup of quinoa salad with 30 grams of grilled chicken and mixed vegetables
1 small sweet potato with 30 grams of black beans, salsa, and 1 tablespoon of Greek yogurt

Dinner

Instead of a large serving of pasta or rice, try:.

1/2 cup of quinoa or brown rice with 30 grams of roasted vegetables and grilled chicken or shrimp
1/2 cup of lentil soup with 30 grams of whole wheat bread
1 small baked potato with 30 grams of broccoli, cheese, and 1 tablespoon of Greek yogurt

The Benefits of Eating Less

Eating less can have a number of health benefits, including:.

Weight loss
Better digestion
Reduced risk of chronic diseases such as heart disease and diabetes
Improved energy levels
Better sleep
Reduced inflammation

By limiting your portions to just 30 grams, you can start to see these benefits in your own life.

Final Thoughts

Portion control is key to maintaining a healthy weight and improving your overall health. By incorporating the 30-gram trick into your meals, you can still enjoy your favorite foods while staying on track with your goals.

Remember, it’s all about quality over quantity. Focus on nourishing your body with nutrient-dense foods, and you won’t even miss the extra calories.