Customize Your Body: Get Fit With Portion Sizes Method
In others to burn more fat you should burn more calories than you take. And most diets don’t work for very long because they are too complex and rigid. Too many rules, too much effort, too time-consuming. If you need to lose weight, you don’t think you could ever stay on a diet that required you to count calories.
Sometimes you make an error when you count your calories sometimes you have no idea how the food was prepared, what kind of oil it was cooked in, or what ingredients are in the sauce so counting calories become difficult and sustainable. But I know that not everyone will count every calorie that he take expect competitive bodybuilder, personally I never count calories at all, I use another method to be more mindful about what I am eating, the method called : “Portion Size Method”.
A “portion” is the size of your open hand or closed fist. It means to eat at least one portion of each of “protein, carb, vegetable, or fruit”, and with this “handy” guide, you’ll always have a way to estimate portion size at your fingertips:
1. 3 ounces of meat,
fish, or poultry
Palm of hand (no fingers)
2. 1 ounce of
meat or cheese
Thumb (tip to base)
3. 1 cup or 1 medium fruit
Fist
4. 1–2 ounces
of nuts or pretzels
Cupped hand
5. 1 tablespoon
Thumb tip (tip to 1st joint)
6. 1 teaspoon
Fingertip (tip to 1st joint)
Meal Plan To Gain Muscle :
If you're underweight this plan help you to gain muscle in a healthy way
-
07:00 A.m
Protein, Carb or Fruit.
1 -
9:00 A.m
Protein, Carb or Fruit.
2 -
12:00 A.m
Protein, Carb or Fruit.
3 -
2:00 P.m
Protein, Carb or Fruit.
4 -
05:00 P.m
Protein, Carb or Fruit.
5 -
07:30 P.m
Protein, Carb or Fruit.
6
Meal Plan To lose weight :
If you want to lose fat, you should take out the carbs and only eat Protein, vegetables, in this case your body will turn into a fat burning machine and you can eat as much as you want , because eating only those 2 sources will put you in a caloric deficit, eating carbohydrate just after your workouts
-
07:00 A.m
Protein, Vegetables.
1 -
9:00 A.m
Protein, Vegetables.
2 -
12:00 A.m
Protein, Vegetables.
3 -
2:00 P.m
Protein, Vegetables.
4 -
05:00 P.m
Protein, Carbohydrates or fruit (Post Workout).
5 -
07:30 P.m
Protein, Vegetables
6
Food Choices ...
>> And of course you have to keep track everything on your body to make The Portion Sizes Method work correctly and if you're making a progress or not by:
. Weighing yourself every week
. Checking your progress every week and make changes to your diet and workout
If you are not making progress, you can look at what you have been eating and make the changes to your diet and workouts and the change will be like : "Eat less food next week"," Work hard", "Drink more water" >> until you find the proper key to make your body lose fat faster.
Source :
· https://www.precisionnutrition.com/calorie-control-guide
· https://www.healthline.com/nutrition/portion-control
·https://www.niddk.nih.gov/health-information/weight-management/just-enough-food-portions
