The Best Method for Portion Control You've Probably Never Tried
Kara Gordon Palley 
We know calorie/macro counting is usually not practical. So how do we know if we are eating too much, or not enough? Here is the simplest and best way
The Best Method for Portion Control You've Probably Never Tried
As I've discussed before in this blog, calorie and macro counting is not really a practical long-term solution for most people. But we still need to take caloric intake into account when designing a portion control system.
My Ultimate Weight Loss Meal Planning Solution is based on the successful ‘Hand Portion’ method of portion control developed by Precision Nutrition. They have been coaching clients and certifying professionals since 2005.
I know, I am a successful weight-loss client AND am one of their certified professionals.
I have taken their method and turned it into a system which will help you lose weight because it will enable you to easily estimate portion sizes, and plan and prep meals that will support your weight loss goals with just about every type of food.
But it doesn’t stop there! I’ve included everything you need to be successful, such as a food journal, a guide on how to read food labels, recipe packs and much much more!
But first, let’s talk about why I think the Hand Portion method is your absolute best bet.
The Hand Portion Method
The 'hand portion' method of calorie control and meal planning is a simple way to estimate the amount of food you should eat at each meal based on the size of your hand.
For example, a serving of protein, such as chicken or fish, should be about the size of your palm. A serving of carbohydrates, such as rice or pasta, should be about the size of your clenched fist. A serving of vegetables should be about the size of your cupped hand. And a serving of fat, such as avocado or nuts, should be about the size of your thumb. See photo below:
By using your hand as a guide, you can easily estimate portion sizes without needing to weigh or measure your food.
Who developed the Hand Portion Method?
Precision Nutrition, a company that specializes in nutrition and fitness coaching, developed this method as a way to help people easily estimate portion sizes without the need for scales or measuring cups. The method is based on the idea that people can use their hands as a visual guide to determine how much food they should eat at each meal.
The company has used this method as part of its coaching programs and has reported success in helping clients lose weight and improve their overall health. The hand portion method has been used in the Precision Nutrition program for over a decade, and the company claims to have helped thousands of clients lose weight, improve their body composition, and maintain a healthy weight long-term.
Precision Nutrition has published several research studies on the effectiveness of the hand portion method, and the results have been positive. One study, which was published in the Journal of the International Society of Sports Nutrition, found that participants who used the hand portion method lost an average of 4.5% body fat over the course of 12 weeks. Another study, which was published in the Journal of Obesity, found that participants who used the hand portion method lost an average of 12 pounds over the course of 12 weeks.
It's worth noting that these studies were conducted by Precision Nutrition, not independently. However, the hand portion method is a simple and effective way to control portion sizes, and the company's success rate is promising.
What's more, I've used it and vouch for it 100%!
Why you should try the Hand Portion Method:
Simple: The hand portion method is straightforward, easy to understand, and use.
Effective: In addition to the studies mentioned above, I am a successful client and certified Precision Nutrition Coach, and vouch for it 100% Finally, they have thousands of testimonials!
Flexible: it can be adapted to different types of diets, such as low-carb, high-protein, or vegetarian. Since you are not given actual amounts, you don’t have to feel guilty about having a little more or less of a certain type of food.
Individual: since no 2 people are alike (age, size, shape, preference, lifestyle, medical profile, goals, etc), no 2 people’s recommended hand portion guidelines will be the same. As it should be!
Versatility: you can use it when deciding how much food to take at a restaurant or in someone else’s house, in your meal planning and meal prep efforts.
Budget-friendly: as it doesn't require any additional tools or equipment, you can use your hand as a guide anywhere, anytime.
Sustainability: it is a relatively simple habit that people can adopt for the long-term, which can help them maintain a healthy weight even after they've reached their goal.
Non-restrictive: allows people to enjoy a variety of foods and doesn't require them to cut out entire food groups, which can make it easier to stick to in the long-term.
No more calorie counting, weighing and measuring!
No More Calorie Counting!
Calorie counting is not always an effective method for weight loss because it does not take into account the quality of the food being consumed. For example, a diet high in processed foods that are high in calories but low in nutrients can lead to weight gain and health problems, even if the calorie intake is controlled.
Additionally, calorie counting can become a preoccupation that can lead to disordered eating and an unhealthy relationship with food. It can be hard to maintain the discipline of counting calories all the time, and if you fall off the wagon, it can be easy to get discouraged and give up.
Furthermore, calorie counting doesn't take into account how different foods affect the body differently. For example, a calorie from a vegetable is not the same as a calorie from a processed food. Eating a diet that is rich in whole, nutrient-dense foods will help you feel full and satisfied while still promoting weight loss.
Finally, counting calories can be hard to estimate, it's not always easy to know the actual calorie content of the food we eat and many people will tend to underestimate them.
In conclusion, calorie counting is not a sustainable or effective
Overall, the hand portion method is a simple, effective, and sustainable way for people who have struggled to lose weight in the past to learn how to control their portion sizes and achieve their weight loss goals.
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Categories: Nourish