Any dietician will tell you that the key to weight loss is creating a calorie deficit. The best way to do this is to track your food intake and make sure you’re hitting your target calorie intake for the day. However, I understand that not everyone wants to do this. If you’re one of those people, don’t worry! There’s another solution:
the Hand Portion System
Here’s a quick rundown of the Hand Portion System:
At each meal, you should eat:
— 1 portion of protein (women) / 2 portions of protein (men) —
This is equal to the size of the palm of your hand. Examples of proteins include chicken, fish, eggs, yogurt, and protein powder.
— 1 portion of veggies (women) / 2 portions of veggies (men) —
This is equal to the size of your fist. Veggies can include salad greens, cooked greens, etc.
— 1 portion of carbs (women) / 2 portions of carbs (men) —
This is equal to the size of your cupped hand. Carbs can include brown rice, whole wheat bread, sweet potatoes, fruit, etc.
— 1 portion of fat (women) / 2 portions of fat (men) —
This is equal to the size of your thumb. Fat sources can be olive oil, nuts, avocado, etc.
Women eating three meals as outlined will get around 1200-1500 kcals each day. Men eating three meals as outlined will get around 2300-3000 calories each day.
We’re going to be diving into the details of this more in our upcoming Challenge, but here’s the gist of it:
If you eat like this at three meals per day, most people are going to be eating better than they are right now and they will lose weight.
Of course, we’ll make tweaks and adjustments as we go. The guidelines above are very broad and need to be customized to each individual. But they’re a good place to start!
Join our 20 in 6 Challenge for all the details on this, recipes, accountability, and MUCH more. Just click the link below:
-Forest and the FVT Team