Every once in a while, it’s worth reviewing portion sizes.
Most people reading this newsletter probably know the difference between healthy and unhealthy food options. Mind you, I never like to define them as “good” or “bad.” But there’s a difference between choosing whole, minimally processed foods and junk.
But even if you have that basic understanding, I see a lot of people get tripped up on portion sizes.
Too much of a good thing isn’t going to get you the result you want.
I’m not a big fan of counting calories or macros, but if that works for you, keep doing it.
A much easier way is to use your hands.
Protein: 1 palm-sized serving for women, 2 for men
Vegetables: 1 fist-sized serving for women, 2 for men
Carbs: 1 cupped handful for women, 2 for men
Fats: 1 thumb-sized portion for women, 2 for men
Use this as a starting point and adjust based on how full you are after meals and how hungry you are between them.
A few things to keep in mind:
If you’re going to go overboard on any of these, choose veggies. At least you will deliver plenty of vitamins and minerals.
If you fall behind on your protein, don’t try to cram it all into one meal. Your body needs a steady supply of protein throughout the day.
If fat loss is a priority, choose minimally processed carbs, like whole grains, potatoes or whole grain pasta instead of bread or white pasta.
So, if you’re wondering if you’re eating the foods in the right amounts, try this portion control method and see if it works for you.
Your coach
Michał
B3&FIT