Portion Control: Why Eating Like a Mediterranean (Not a Viking) Changed Everything

Let me start by saying this: I love food. Always have, always will. But for most of my life, I had one small problem—I was eating like a Viking preparing for battle. I’d pile my plate high, go for seconds (sometimes thirds), and if I didn’t leave the table feeling stuffed, I thought I wasn’t doing it right.

The funny thing? I wasn’t even paying attention to what my body actually needed. I ate because the food was there, because my plate was big, because finishing everything felt like an achievement. And unsurprisingly, my body responded in the worst way possible—extra weight, sluggish energy, and a digestion system that was basically waving a white flag.

Then I discovered the Mediterranean lifestyle, and everything changed.

Less Is More (And No, You Won’t Starve)

Here’s what I learned early on: Mediterranean portions are much smaller than the giant plates I used to inhale—but they’re more satisfying.

At first, I was skeptical. I thought, How can I possibly eat less and still feel full? But the secret isn’t just in the portion size—it’s in the quality of the food. When you eat real, nutrient-rich meals, your body actually gets what it needs, and you don’t walk around thinking about your next snack every five minutes.

Instead of a massive plate of pasta drowning in sauce, I started serving myself a smaller portion with fresh vegetables, good olive oil, and protein on the side. Instead of stuffing myself until I felt like taking a nap, I stopped eating when I was comfortably full—not painfully full.

And guess what? I felt amazing.

Listening to Your Body (Something I Wasn’t Doing Before)

One of the biggest mistakes I made before was ignoring my body’s signals. I ate because it was “mealtime,” not because I was actually hungry. I’d finish everything on my plate—even when I was already full—because, well, that’s what I’d always done.

But when I switched to Mediterranean-style eating, I started paying attention. Am I really hungry, or just bored? Do I need more food, or am I satisfied?

In Mediterranean cultures, meals aren’t rushed. People take their time, enjoy the flavors, and actually stop eating when they’re full. Mind-blowing, right? It turns out, when you slow down and actually taste your food, you don’t need as much of it.

The Magic of Smaller Plates

Here’s a simple trick that changed my eating habits without feeling like I was “cutting back”—I switched to smaller plates.

Think about it: when you fill a huge plate, your brain thinks you need to eat everything on it. But when you use a smaller plate, the portion looks just as satisfying—without the unnecessary overload. Same meal, different perspective.

Enjoying Food Instead of Counting Calories

Let me be clear—I don’t weigh my food, count macros, or obsess over calories. That’s not what the Mediterranean lifestyle is about. Instead, it’s about eating real, whole foods in a balanced way.

Here’s what that looks like for me:

✔ More veggies and fresh ingredients—at least half my plate is full of colorful, nutritious food.
✔ A good balance of protein, healthy fats, and carbs—but in reasonable portions.
✔ No guilt, no restrictions—I enjoy my food, but I don’t overdo it.

And the crazy part? I feel more satisfied eating this way than I ever did when I was mindlessly overeating.

Try It This Week: The “Stop at 80%” Rule

If you’ve been struggling with portion control like I did, here’s a challenge:

For one week, stop eating when you’re about 80% full. Not stuffed, not starving—just satisfied. Give your body a chance to process the food before deciding if you actually need more.

I promise, you’ll feel lighter, more energized, and maybe even realize you don’t need as much as you thought. And if you want to make it even easier, start with smaller plates, slower eating, and better food choices.



Because at the end of the day, portion control isn’t about eating less—it’s about eating smarter.

And trust me, it makes all the difference.