When planning a weight loss/weight gain diet plan, it is common to calculate the "weight" and "calories" of food as a guide, but do you encounter difficulties and setbacks in implementation? The Livestrong website provides a simple and convenient way to estimate your food intake using a personalized, portable test device called "Hand". Let’s take a look.
In order to achieve and maintain a healthy weight, taking in appropriate portions is an important point that cannot be ignored. But how do you make sure you eat the right portions without gaining weight and measuring portions? In this article, we share a simple way for you to quickly estimate your portion sizes.
○The palm of your hand determines the amount of protein.
○Your fist determines the portion of vegetables.
○The cup-shaped area of your hand determines the amount of carbohydrates.
○Your thumb determines the amount of fat.
Protein intake
For protein-rich foods such as meat, fish, eggs, dairy products, or legumes, use the palm of your hand as the serving size. For men, it is recommended to consume 2 servings of protein with each meal. For women, 1 serving per meal is recommended. The thickness and diameter of each portion are the same as the palm of your hand.
■Vegetable intake
Vegetables such as broccoli, spinach, salad, carrots, etc. should be divided into fist-sized portions. For men, it is recommended to take 2 servings with a meal; for women, it is recommended to take 1 serving with a meal. Likewise, the thickness and diameter of each portion are the same as a fist.
■Carbohydrate intake
If you are adding extra carbohydrates to your meal, such as grains, starch, or fruit, use the cup-shaped area in your hand as the serving size. For men, two servings are recommended; for women, one serving is recommended.
■Fat intake
If you are adding extra fat to your meal, such as fish oil, butter, nuts/seeds, use your whole thumb as the serving size. Recommended for men, 2 servings; recommended for women, 1 serving.
■Portion size and body size
Of course, if you are a larger person, your palms may be larger;Small people may have smaller hands. This means you have a personalized, portable test device to estimate your food intake.
Of course, some people’s palms may not fit the size of their body. Despite this, the size of the palm is closely related to the body shape, muscles, bones, and the whole body.
■Flexible meal plan
Based on the above guidelines, and assuming you eat 3 to 4 meals a day, you now have a simple and flexible meal plan. Each meal:
◎Male
2 servings of protein-rich foods
2 servings of vegetables
2 servings of carbohydrates
2 servings of fat
◎Female
1 serving of protein-rich food
1 serving of vegetables
1 serving of carbohydrates
1 serving of fat
Of course, like any other form of nutritional planning, this introduction is just a starting point. Stay flexible and adjust portion sizes based on your hunger, fullness, and other important goals.
For example: If you want to gain weight but are having trouble, you might add extra carbs or fat. Likewise, if you're trying to lose weight but seem to be plateauing, you may want to cut back on one serving of carbs or fat at a particular meal.
Finally, if you've gotten frustrated with counting calories, you're not alone. Let go of the original way of calculating grams and weight, and try to use "portions" as a guide to control.