How to diet without weighing food? Weighing foods to regulate portions and thus keeping calories under control is the simplest and most effective way to lose weight.

Many low-calorie diets have in fact the portions of food divided into grams or glasses, spoons, cups.

However, there is a disadvantage: weighing food becomes impractical in everyday nutrition.
Not to mention the times when you eat out, or when you are at work all day. In this case, in addition to weighing the food, you need to know how to plan meals in advance. Something that often turns out to be complicated, stressful or boring.
Is it possible to lose weight on a diet without weighing food?

Yes. Just divide them ” mentally ” into categories. Once you learn to do this subdivision, which is very easy, even from cooked dishes, it is easier to lose weight without weighing anything.

With a premise: being too fiscal in the diet, considering the calories of a cup of coffee, vegetables, lemon juice is the most effective way to make food not our ally, but our enemy. With the result you will have and will most likely continue to have weight problems. It is normal for calories to vary a little from one day to the next. The method that I report below considers precisely the weekly, not daily caloric average.
Over stressing and worrying about the gram hurts because it hurts to get stressed out. It is not that the body has a very precise internal calculator so that if you eat an extra slice of apple one day, you will gain weight.

Here is my method designed for those who want to keep calories under control.

HOW TO MAKE A DIET WITHOUT WEIGHING FOOD

1. Foods that should not be weighed: all green leafy vegetables, salads, fennel, vegetables such as courgettes, peppers, aubergines, tomatoes, squash, broccoli, mushrooms, celery, cucumbers. Lemon juice, mustard, ketchup, coffee, tea, herbal tea, spices and aromatic herbs should not be weighed. For beets or carrots: limit yourself to one unit, i.e. a medium-sized piece, but reduce the other carbohydrates in step 2. Three units if you want to replace step two, for example beets in salads or carrots in salads instead of pasta or rice .
2. Pasta, rice, whole grains and flours from cereals, legumes, oat flakes, breakfast cereals: they have more or less the same calories per dry weight, or from 300 to 370. For pasta, rice, legumes or grains, a full ladle of cooked are the equivalent of 40 grams (about 150 calories). Alternatively, 50-60 grams correspond to the bottom of the dish, always cooked (about 200 calories). For fresh pasta such as ravioli or for gnocchi or egg noodles: the bottom of the dish is about 100 grams of the raw weight shown on the packages.
   A heaped tablespoon of oat flakes or breakfast cereals correspond to about 10-12 grams, therefore 35-40 calories or a normal biscuit (not big in short).
   Same thing for the breadcrumbs.Granola is more caloric: consider 50 calories per heaping spoon.
   A slice of pizza by the slice, if margherita, provides about 350-450 calories, a large toast stuffed with mozzarella or cheese and ham goes up to 300-350 maximum. A normal margherita pizza, regardless of the dough, whether whole or not, provides about 1100 calories if in a pizzeria. If frozen, we typically have 800-850 calories.
   A sandwich stuffed with cured meats and vegetables or mozzarella and vegetables count it for 400-450 calories if there are no pickles, a little more for a flatbread.
3. For legumes, if you take them in a jar, half a jar when cooked (130-140 grams) corresponds to about 35 grams when dried. For a slimming single plate, half a jar of cooked legumes, 3 heaped tablespoons of rice or short cooked pasta, and free vegetables + a teaspoon of oil provide 300 calories.
4. Bread.
   A small sandwich weighs around 40-50 grams (rosette type), a slice of pan panino weighs around 25 grams. For those who eat out, I recommend the crackers, not the bread sticks or the taralli. A pack ranges from 135 to 150 calories, and therefore corresponds to 50-65 grams of bread.
5. Lean protein foods such as chicken, turkey, chicken breast or turkey (such as cured meat), veal fillet, egg whites, skimmed Greek yogurt, skimmed quark, lean fish such as cod, sole, sea bream, or squid / octopus, shrimp, fruit-bearing shellfish net, skimmed ricotta. In this case you can go by eye, considering the palm of the hand for cooked food for 100-140 grams or a quarter of our plate for about 150 grams. Alternatively, two small or medium-sized eggs provide us with the same calories. Our serving will range from 130 to 200 calories.
   For skimmed, unsweetened, vegetable but unsweetened soy milk, a full glass provides about 50 calories.
6. Higher protein foods.
   This category includes beef, lamb, pork (but not bacon), cured meats, fattest fish such as mackerel or salmon, mozzarella, robiola, stracchino, feta. They should be dosed in the middle of our palm when cooked or fresh, if we want to keep an eye on fats. Alternatively, a fifth of our dish, reducing oil and other condiments by half. In this way we have between 200 and 250 calories.
7. Aged cheeses.
   Limit yourself to a finger or the size of a dab of cheese the size of a soup spoon. In this way, for parmesan, parmesan, asiago, pecorino we arrive at about 30 grams, therefore 120 calories. In the preparations, a tablespoon of grated cheese provides us with about 35 calories.
8. Oil, butter, seeds: let’s limit ourselves to a level teaspoon if oil or butter, full if of seeds (chia, sunflower, flax). Same thing for oil-based sauces, such as mayonnaise or pesto, for Nutella, for peanut butter or the like: a level teaspoon. That way we have 45-50 calories. They correspond to a heaping spoonful of cocoa or a spoonful of dehydrated coconut.
9. Fruit.
   An average fruit travels around 150 grams if peeled. Some fruits weigh a little more, about 180 grams (for example some oranges or pears), others like mandarins or clementines weigh half. In general, an average serving of fruit provides us with 100 calories, the equivalent of an orange or a nice apple or pear, or two clementines. For the banana: if small it provides 100 calories (110 g). Sugar-free fruit juices, freshly squeezed juices, etc: Calculate 100 calories for a glass.
10. Sugar, honey, jams: a heaped teaspoon of honey corresponds to approximately two level teaspoons of sugar, i.e. it provides approximately 30-35 calories. One teaspoon of jam provides around 20 calories.
11. Fried foods : limit yourself to half an inch of fried foods when you go out to eat if they are chips or carbohydrate-based foods (croquettes, pizzas, arancinetti). For frying fish, a “narrow” palm of the hand. In this way you are sure not to exceed the 250 calories with your whim. Let it be occasional though.
12. Pastries.
    A mignon provides around 150 calories depending on the type. Fruit tartlets or cream puffs provide around 120-130. Croissants or other breakfast pastries at the bar: they provide about 350 calories for medium size or simple topping, with jam or cream. If fried or with Nutella: at least 100 calories more. Ice cream cone: without cream but with milk or cream based creams, it provides about 300-350 calories. If with fruit: consider it for 200-250 calories.
    Are you very taxed? Here is a table that can help you.