At Kayam, we don't believe in dieting as much as we do having a varied, balanced and complete diet. Controlling how much you eat, and therefore your caloric intake for the day, deems the most important, while making sure you hit all your macronutrients and obtain different nutrients from different food sources.
Interestingly, most scientists argue that weight loss occurs simply by burning more calories than you consume – not the macronutrient (fat, carbs, protein) distribution of your diet.
That said, you can use a technique as simple of a technique as using your hands to control the amount you eat. Your hands are with you everywhere you go, so you have no excuse!
Portion Control for Women
In general, women have a lower caloric requirement than men do – so the portion sizes are typically smaller.
Each serving of protein should be the size of your palm. Consume 1 serving of protein at every meal. For example, at lunch time, consume 1 chicken breast, which is typically the size of the palm.
Each serving of carbohydrates should be the size of your front fist. Consume 1 serving of carbohydrate at every meal. This may include 1-2 tablespoons of your preferred source of carbohydrates (i.e. rice, pasta, potatoes, etc…)
Each serving of vegetables should be the size of your clenched fist. Of course, vegetables may be replaced by fruits at breakfast (1 serving of fruit is 1 piece of fruit, for example an Apple). Consume 2 servings of vegetables or fruits at every meal. Take your pick on the vegetables, but make you sure create a nice rainbow, including as many vegetables and/or fruits of different colors ☺
Each serving of fat should be the size of your thumb. Consume 1 serving of fat at every meal. This may include olive oil, hummus, nuts, avocado, peanut butter, coconut oil and butter/margarine.
Portion Control for Men
As men require a larger caloric requirement than women do, you will notice that most serving sizes are double that of women portion sizes.
The serving size of proteins should be equivalent to the size of your palm. Consume 2 servings of protein at every meal. For example, at dinner time, consume 2 pieces of salmon, which is typically the size of the palm.
Carbohydrate servings should be the size of your front fist. Consume 2 serving of carbohydrate at every meal. This may include 3-4 tablespoons of your preferred source of carbohydrates (i.e. rice, pasta, potatoes, etc…)
Vegetables should be incorporated into every meal and equal the size of your clenched fist. Include fruits/vegetables of different colors and consume 2 servings at every meal.
Consume fat roughly the size of your thumb. Include 1 serving of fat at every meal. This consists of olive oil, hummus, nuts, avocado, peanut butter, coconut oil and butter/margarine.
At the end of the day, we tend to stick with whatever works for us. If you have a diet that works for you, then great! Regardless, this technique will provide you with an accurate representation of how much food you really need – which is not as much as you may think.
If you want to start living a healthier lifestyle consistently, we have your back! With our online nutrition coaching app, you can lose weight and keep it off, without dieting! Here’s how you can do it:
1. Food photos: simply take photos of what you eat and let kayam do the rest for you. It's that easy!
2. Track your habits. You can also use our app for habit building. Simply build betterfood habits with our tracker effortlessly.
3. Your personal nutritionist. We do offer you a personal nutritionist, where you will get personalized support and recommendations on a daily basis so that you can make small and simple changes to the way you eat without having to diet or calorie count! Get real human support from a qualified online personal nutritionist.
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