Once you are familiar with the different food groups and the importance they have towards your goal, you then need to consider the portions that you consume them in.
For simplicity sake, we like to use a method of portioning your food that does not require a set of scales or the counting of calories. Though not as accurate, it is far more sustainable for most people and the effort you save far outweighs the difference.
We portion each food group based off your hand.
ONE PORTION OF PROTEIN = The size of your palm.
ONE PORTION OF VEG = The size of your fist.
ONE PORTION OF CARBOHYDRATE = The size of your cupped hand.
ONE PORTION OF FAT = The size of your thumb.
HOW TO PORTION YOUR MEALS
1. Keep the number of meals you eat per day exactly the same.
2. Aim to transform each meal to your ideal portions as stated by the guidelines below.
3. Focus on one meal at a time and move on when your build a habit.
FEMALE MEAL PORTIONS
MALE MEAL PORTIONS
Its worth mentioning that these are general guidelines. They are best applied as a starting point and then you can adjust accordingly. For example, If you are on a fat loss goal and your weight is staying the same, you would be looking to reduce the portions.