For many people, counting calories, which in our digital age still has to do on their own, is a tedious task. Some, because of the difficulties, refuse to switch to proper nutrition or give up this business halfway through. If there is an opportunity to simplify the method of calorie control, then at least you should try to do it. We offer you an easy way to calculate calories from the “The Book of the Healthy”.
This method was proposed by nutrition experts from Precision Nutrition (consulting company of renowned sports physiologist John Berardi, personal trainer for many Olympic athletes and Nike sports consultant). You just need to use your hands in the calculations.
This is how it works.
Protein-rich foods are considered palms.
Vegetables are considered fists.
We consider food rich in carbohydrates as handfuls.
Use your thumb to measure portions of food rich in fat.
If you eat according to these guidelines, then for an average man the calorie content will be about 2300-3000 kcal per day and 1500-2100 for a woman (everything is individual and depends on the size of your body and, accordingly, hands). At the same time, nutrition itself in terms of the ratio of proteins, fats and carbohydrates is quite complete and corresponds to the general recommendations of nutritionists. And counting portions with your hands is much easier and calmer (and possibly more accurate).
Now let’s show and talk about each component and definition of portions in a little more detail.
A portion of food rich in protein (eg meat, fish, cottage cheese) should be the same size (diameter and thickness) as your palm, and will contain about 15–20 g of protein.
Vegetables are an important part of the diet, and experts at Precision Nutrition recommend that men eat 6-8 fist-sized servings and women eat 4-6 fists of vegetables a day.
In this case, carbohydrate-containing food primarily means various types of cereals, as well as fruits (but not sugar). Count cooked carbohydrates (for example, cooked rice, buckwheat, pasta) in handfuls, in one handful – about 15-30 grams of carbohydrates, depending on their specific source.
A thumb-sized serving contains approximately 7-12 grams of fat-rich foods. However, there is a subtlety here: we consume many fats in liquid form (first of all, these are oils that we use for frying or dressing salads), therefore, we often have to determine the portion by eye, focusing on the size of the thumb. You can also use a tablespoon or teaspoon.
The meaning is in pleasure
The above rules are not a dogma, but only a guideline. You can start eating in this way and listen to your own feelings, well-being and changes in weight. And according to the results, this approach to nutrition can already be adjusted according to personal characteristics and desires: you can eat a little more or a little less of certain foods.
The main thing is that nutritional control and weight management are not torture for you, but, rather, pleasure. This has a direct practical meaning: what you do with strength and reluctance, sooner or later give up. And it is always desirable to eat a balanced diet, therefore it is very important that this process becomes comfortable over a long distance.
This is just one life hack from the “Book of a zozhnik”. Inside you will find even more tips, advice on how to lead a healthy lifestyle and enjoy it.
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