The 3rd Diet Challenge is all about keeping our portion sizes small.
First, if you are just joining us, it is really important that you review the first 3 diet challenges. There has been a progression in our approach to food and how and what and even when we are eating. It is important to start at the beginning and work your way through the first series of challenges before you arrive at portion size control.
I think that portion size awareness has become increasingly difficult for people in light of the massive quantities of foods now being served to people by the restaurant and hospitality industries. On my first trip to Canada, I was shocked to discover how much food came with a typical restaurant meal. Food was being served on platters - not plates, and the amount of food and drink being presented to 1 person was easily enough to feed the whole table. Look at the offerings at typical family restaurants - the portion sizing is insane. You can see the same portion size mentality being carried over into our work place and school cafeterias, basically anywhere food is served.
It seems like there has been this crazy value proposition in food marketing - more food at cheaper prices equals greater consumer value. That would be great if we were talking about fresh produce, but often it's the fast food chains that are hyping up the drive to supersize our portions to get the greatest caloric bang for our buck. This diet challenge is about regaining our sense of what a healthy portion size looks like, to reset the sanity button and realize that when it comes to what you eat quality often beats quantity and the real value we are talking about comes in the form of our long term health.
We have already covered how we should be eating superfoods 4-5 times per day, and how to include lean protein with each meal. So now how much of these superfoods and lean proteins should we be eating? What should our portion sizes look like?
If you are a woman, the size of your complete lean protein portion should be the size and thickness of your palm. For guys, it should be two palms. Remember the palm does not include your fingers :) Do the best you can to approximate your servings of lean protein using your palms as measuring tools. It is a simple approach that in my opinion is far easier on many levels than counting calories. If you are eating a mix of the superfoods each day, you know you are eating healthy. For me, simple wins every time. Your portion size of veggies should be approximately 2 cupped hands together for both guys and girls and for starchy carbs (whole wheat bread, pasta, rice, potatoes, oats, etc.) 1 handful.
The good news is that no matter where you are, you now have the hands on knowledge to measure out portion sizes that will support your training and overall body composition goals :)
Try this approach (in combination with the first 3 diet challenges), continue to train with us everyday here on the site, and you will be amazed at the progress you will make.
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