Portion control is a leading factor in weight loss. If counting calories is tedious and difficult for you, try the method that involves your own hands. You can make them a measure of the amount and type of food you consume.
An adult should eat an average of 2000 to 2500 calories per day to maintain all the functions in his body and to prevent weight gain. These values are indicative and are recommended. Daily calorie intake depends on many things – level of physical activity, basal metabolism, concomitant diseases, hormonal balance.
Certainly, however, large portions and the wrong proportions of the macronutrients in them have a big impact on whether we gain excess weight or manage to keep it off, or even lose weight.
If you use the method of portion control with your own hands, it will be easier for you to be aware of which type of food and how much you are consuming. It is believed that half of the plate, that is, of one portion for one meal, should be occupied by vegetables and fruits. It is important to note that potatoes do not enter here (if they do, they are in very small quantities) because they have a serious effect on blood glucose levels.
Whole grains, such as whole grain bread and pasta, brown rice, barley, quinoa, should make up about a quarter of the plate.
Fish, poultry meat, beans, nuts, meats in general should make up a quarter of the portion.
He althy oils for cooking or used raw, such as olive oil, corn oil, soybean oil, canola oil, oil, safflower oil, should make up a small portion of the serving.
Dairy products, which are very high in fat and high in calories, should be limited to small amounts and present in up to a maximum of 3 servings per day if your diet is structured into 4 to 6 small portions per day. This means allowing yourself about one cup of fresh or yogurt milk and up to 45-55 grams of hard cheese of any kind.
Why the hands, palms and fingers portion control method works and is he althy, according to 5minutecrafts.site?
Because our hands are proportional to our body. They stay the same size for most of our lives, which is a constant guide to how much food our body needs.
This method makes it easy to keep track of both the amount of food and the proportions between its individual components. Some foods are more caloric than others, which requires control over the amount consumed.
Here are sample proportions that are tailored to the size of your hands:
Foods high in protein should be eaten in an amount that fits the size of your palm, excluding your fingers. These foods are meat, eggs, fish, legumes.
Fruits, vegetables and salads can take up a portion the size of your fist.
Foods high in carbohydrates – 1 handful (hand folded). These foods include potatoes, rice, corn, beets, whole grains.
Foods rich in fat – their amount should correspond to the size of your thumb. Among these foods are butter, nuts, seeds, cheese, liquid cooking fats.
Drinking enough water and fluids is important for the body. Even if you perfectly structure each of your menus, you must not forget to include an average of 2 liters of water per day. Liquids should not include sweets, sweetened juices, carbonated drinks, alcohol. Bet on freshly squeezed fruit and vegetable juices, teas, smoothies.