Dieting is already something no one wants to do. What makes matters worse is that diets also tend to involve complicated directions, scales, and smart phones — just adding more work to something you're on the fence about in the first place. But a nutrition program doesn't have to look like a college thesis. All you really need is your hands.
Here's 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. And that's it.
Using your hands for measurement means you'll get in enough protein to maintain your hard-earned muscle mass and keep hunger at bay. You'll get enough carbs and fats to fuel your training, improve recovery, and keep hormone levels up. Best of all, just keeping the portions proportional means your overall food intake will be low enough to drop pounds of body fat without all of your food tasting like cardboard.
For the average, moderately active man, this would translate to a daily intake of:
- 6 palm-sized portions of protein-rich foods or 2 palm-sized portions of protein per meal
- 6-8 fist-sized portions of vegetables or 2 or 3 fist-sized portions of vegetables per meal
- 5 cupped handfuls of carbohydrate-rich foods (starch and/or fruit) or 1 or 2 cupped handfuls of carbohydrates per meal
- 5 thumb-sized portions of fat-rich foods or 1 or 2 thumb-sized portions of fats per meal
The beauty of this system is you can mix and match any quality food sources for each category. It allows you to be both consistent and flexible. For those who like to measure, on average here is how the hand-size portions equate:
- 1 palm protein = 3–4 oz
- 1 fist vegetables = 1 cup
- 1 handful carbs = 2/3 cup
- 1 thumb fat = 1 tbsp
Check out some sample breakfasts, lunches, and dinners below.