The Handy Man Guide To Calorie Control

For years, experts have been telling us that the best way to measure portion size is to count calories. Problem is, calorie counting is complicated and hopelessly unreliable. Luckily, the solution to calorie control is in your own hands.

If you’ve ever needed to cut some weight, you probably learned how to “count calories.”

Those quotation marks are there for a reason. Because calorie counting is notoriously inaccurate.

Research shows that calorie estimates for foods can be off by about 25%. That’s because of faulty labeling, laboratory measurement error, differences in food quality, and the ways that individuals digest their food.

This is a big margin of error. Not to mention the fact that all that weighing, measuring, and tallying is a major drag… and that most of us don’t remember our intake correctly anyway.

There ought to be a better way. The calorie counting antidote.

Here’s the good news: if you’re trying to eat better and lose (or maintain) your weight, counting calories is rarely necessary.

At Precision Nutrition, clients in our coaching programs gauge food portions differently. No carrying around weigh-scales and measuring cups.  No calculators or smart phones.

All you need is the ability to count to two. And your own hand.

Here how it works:

Your palm determines your protein portions.

Your fist determines your veggie portions.

Your cupped hand determines your carb portions.

Your thumb determines your fat portions.

To determine your protein intake

For protein-dense foods like meat, fish, eggs, dairy, or beans, use a palm-sized serving.

For men we recommend 2 palm-sized portions with each meal.

To determine your vegetable intake

For veggies like broccoli, spinach, salad, carrots, etc. use a fist-sized serving.

For men we recommend 2 fist-sized portions of vegetables with each meal.

To determine your carbohydrate intake

For carbohydrate-dense foods – like grains, starches, or fruits – use a cupped hand to determine your serving size.

For men we recommend 2 cupped-hand sized portions of carbohydrates with most meals.

To determine your fat intake

For fat-dense foods – like oils, butters, nut butters, nuts/seeds – use your entire thumb to determine your serving size.

For men we recommend 2 thumb-sized portions of fats with most meals.

A note on body size

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea. 

Your own hand is a personalized (and portable) measuring device for your food intake.

Based on the guidelines above, which assume you’ll be eating about 3-4 times each day, you now have a simple and flexible guide for meal planning.

Follow the suggestions here for when you’re eating out, and you’ll be even better prepared.

Weight loss: it’s in your hands Face it. Counting calories is a chore and a bore. And you have better things to do.

Let your hands become your portion control guide, and you’ll find yourself eating balanced, nutritious, delicious meals—and losing or maintaining your weight, without the hassles.

You can count on that.

http://menshealth.about.com/od/Nutrition-for-mens-health/fl/The-Handy-Manrsquos-Guide-to-Fat-Loss.htm?utm_campaign=caloriecount&utm_medium=email&utm_source=cal_nl&utm_content=20141208