How many of you have every attempted to count the calories you eat? You have to write down every morsel of food and the serving size you eat. Then somehow you have to find exactly how many calories that food contains…which is no small feat! You might go to calorie-counting books, online databases, etc. Once you’re there it might not be so cut-and-dried to figure out the actual number of calories. Maybe your portion size was bigger/smaller, maybe you added in an extra ingredient, maybe you took out the pickles because you despise pickles. You get the point! If you’ve ever attempted calorie-counting as a means to watch what you eat and lose weight you probably gave up on it soon after you started! It’s just too much work and it takes way too much time!
It doesn’t have to be this complicated! As long as you have the ability to count to two you can throw calorie-counting out the window!
Here’s the quick & dirty of it:
- Your palm determines your protein portions
- Your fist determines your veggie portions
- Your cupped hand determines your carb portions
- Your thumb determines your fat portions
- 2 palm-sized portions with each meal of protein-based foods (eggs, meat, fish, dairy, beans)
- 2 fist-sized portions with each meal of veggies
- 2 cupped-hand portions with each meal of carbs (grains, starches, or fruit)
- 2 thumb-sized portions with each meal of fats (oils, butters, nuts/seeds)
- 1 palm-sized portion with each meal of protein-based foods (eggs, meat, fish, dairy, beans)
- 1 fist-sized portions with each meal of veggies
- 1 cupped-hand portions with each meal of carbs (grains, starches, or fruit)
- 1 thumb-sized portions with each meal of fats (oils, butters, nuts/seeds)
The great thing about this is that generally your hand is proportionate to your body size and thus your muscle, bone, etc. So people with larger bodies will have larger hands and thus larger portion sizes. But just keep in mind, this is a starting point and definitely not the end-all-be-all to portion sizes. Listen to your body before you start eating (gauge your hunger level), while your eating, chew slowly and thoroughly; if you’re feeling comfortably full stop right where you’re at!
- How to Eat Healthy – Without Counting Calories (health.usnews.com)
- On Weight Loss: Let Your Plate Be Your Canvas (cooktolove.com)