Counting calories is very efficient way of controlling your diet but it might become a turn off for many people, because it does require a lot of planning and counting. I got to tell you honestly, I am kind of tired of counting my calories and I have been looking for a way that would make my daily diet planning easier. After some searching and discussion with my fellow trainers, I found an efficient method that can substitute calorie counting. It is nothing new under the sun, it is just another thing that I had no clue about until now.
This method is based on proper serving sizes for your meals. You know that you have to eat protein and complex carbs with every meal and that your meal has to be low in fat. The proper portion of complex carbs from fruits or vegetables is whatever fits in your two cupped hands. Complex carbs from whole grains should fit in your one cupped hand and lean protein on the palm of your hand.
An example of 1 of the 5 or 6 meals that you should eat during the day would be a wild salmon that fits on the palm of your hand and vegetable salad that fits in your two cupped hands together.
This method can help you to measure out your portions quickly and easily without having to go through to the process of counting every calorie. You can apply the zig-zag diet approach to this method of measuring portion sizes, and it can also be helpful for easily following the 1-2-3 nutritional rule which is very important.
Best,
Zuzana.
Hi Zuzana,
I have the same question as Melinda. Please help, so I can do the portion
sizes correctly.
Thanks for your time! :)
-Wendy
HI Wendy, you should eat protein and carbs together with each meal in order to follow clean diet. You can get carbs either from whole grains or vegetable. Vegetable is always better choice and if you eat vegetables with the protein than you don’t need carbs from whole grains. If your recipe contains both sources of carbohydrates then make sure that the amount of whole grains is not bigger then what can fit in your cupped hand.
Hi, Zuzana and readers!
The method that I use and sort of came up with for myself was to take a bit of time and get an education on the foods I eat. There is a WEALTH of information out there on the nutritional content of EVERYTHING. I eat very clean and simple foods, what I like to call culinary minimalism. And since I’ve become familiar with the ingredients I use, I can mix and match just about anything at a moments notice. I use no real planning, I just stock myself up with healthy ingredients, use them in the proper portions and that’s it. The only time I’m really investigating these days is when I try some sort of prepared food, because they sneak all kinds of secret nasties in there. The secret is simplification.
You guys have a great site! Keep up the great work!
Hi Zuzana!
Question on the hand portion control: are you picking up uncooked or cooked food? Also for the protein, it should fit on your palm.. but in the case of steak, how thick? :D I have been working on eating unprocessed foods for a couple of weeks, and my body is automatically asking for smaller portions more often, so I thought I should try this together with workouts! :D Thank you for all your help!
Micol
I am very interested in a sugar-free living. I currently have a sweet-tooth, and am finding it difficult to find meal plans, what to eat for snacks, etc. While diabetes is not something that runs in my family, I am still concerned and would like to be smart and take a proactive approach to my health. Any tips or advice?
Hey! So, I tried to click on the zig zag diet link, but my computer won’t pull it up. Could you explain what that is? Also, I just wanted to say thanks for this website! It provides a wealth of information on all aspects of a healthy lifestyle, and I really appreciate how you look at exercising and make it so much fun! I’m on the fourth day of the summer fitness program and having a challenging blast!