PORTION CONTROL

FORGET CALORIE COUNTING.

TRY THIS METHOD INSTEAD.

Most people think controlling portions means counting calories, but I believe this is a much better and more sustainable way. The Hand Measure system. Literally all you need is your hands.

MEN. PROTEIN.

Two palm-sized portions (40-60g protein).

WOMEN. PROTEIN.

One palm-sized portion (20-30g protein).

MEN. VEGETABLES.

Two fist-sized portions.

WOMEN. VEGETABLES.

One fist-sized portion.

MEN. CARBOHYDRATES.

Two cupped-hand sized portions (40-60g carbs).

WOMEN. CARBOHYDRATES.

One cupped-hand sized portion (20-30g carbs).

MEN. FATS.

Two thumb-sized portions (15-25g fat).

WOMEN. FATS.

One thumb-sized portion (7-12g fat).

IF YOU NEED MORE FOOD BECAUSE YOU. . . 

Are larger in stature

Aren't feeling satisfied at meals

Eat less frequently throughout the day

Are very active

Are trying to gain muscle

Aren't getting muscle-gain results

​THEN START BY ADDING . . . 

MEN: 1 cupped handful of carbs and/or 1 thumb of fat to a few meals each day. 

WOMEN: 1/2 cupped handful of carbs and/or 1/2 thumb of fat to a few meals each day.

IF YOU NEED LESS FOOD BECAUSE YOU. . . 

Are smaller in stature

Are feeling too full at meals

Eat more frequently throughout the day

Are not very active

Are trying to lose weight

Aren't getting weight-loss results

​THEN START BY REMOVING . . . 

MEN: 1 cupped handful of carbs and/or 1 thumb of fat to a few meals each day. 

WOMEN: 1/2 cupped handful of carbs and/or 1/2 thumb of fat to a few meals each day.