Quick Guide to Serving Sizes

  1. Dr.Paul strongly recommends a targeted approach to weight loss.
  2. To create your individualized plan based on serving targets, you’ll need to perform three steps: Determine your daily calorie target. To lose weight, you need to take in fewer calories than what you’re currently consuming. To do this, it helps to set a target. Your goal should be to lose about one to two pounds a week. That means consuming at least 500 to 1,000 calories a day less than you normally do. If you eat 500 fewer calories than you usually do each day and keep your activity level about the same, you should lose about one pound in a week, because 3,500 calories equals about a pound of body fat.
  3. You can adjust your calorie target based on your own goals and how quickly you want to lose weight. If you feel exceptionally hungry or lose weight too quickly, consider moving up to the next calorie level. If the weight isn’t coming off quickly enough, you can move down a calorie level. But if you do this, don’t drop below the lowest level listed because you may not get enough nutrients. 
  4. The food groups on the pyramid are vegetables, fruits, carbohydrates, protein and dairy, and fats. The servings for carbohydrates, protein/dairy, and fats groups are upper limits. Try not to exceed them. The closer you stick to the targets for these food groups, the more likely you are to be successful in losing weight. Alternatively, the servings targets for vegetables and fruits are lower limits. You should eat at least the number of servings listed, and you can eat more if you want to. In general, for better weight management, limit the number of servings you eat of most foods, but increase the number of servings of fruits and vegetables.