How much should you be eating in a meal? This is often hard to determine and sometimes impossible to calculate. We want to be eucaloric (calories in = calories out), hypocaloric (calories in < calories out), or hypercaloric (calories in > calories out), depending on our goals (maintenance, loss, or gain, respectively), but counting calories can be tedious. Generally, though, meals can be rather consistent and snacks can be adjusted to allow for increase or decreases in food intake to affect caloric balance.
The next great affecter for weight management is macro balance—how much carbohydrate, protein and fat we consume. A useful tool to control macro portions is to use the hand as a guide. A common recommendation is to use the palm of the hand as a guide for protein, the cupped hand for dense carbs, the fist for vegetables, and the thumb for fats. These are the approximate serving sizes. A palm is roughly 4 ounces of lean meat (20-30 g of protein or 80-120 kcal). A palm of starches and fruits is roughly 20-30 g of carbohydrate (80-120 kcal). Vegetables are low in calories—maybe 6-10 g of carbohydrate per fist (24-40 kcal). A thumb of fats is roughly 7-12 g of fat (63-108 kcal).
Precision Nutrition recommends (for men—half this for females):
2 palms of protein dense foods with each meal; 2 fists of vegetables with each meal; 2 cupped hands of carb dense foods with most meals; 2 entire thumbs of fat dense foods with most meals.
On the three-meal plan, this is approximately 1482-2328 kcal and provides a start—add (or remove) snacks or servings as needed. Size is a factor more than gender, so consider over all body weight.
An easy rule of thumb for protein is 1 g per pound of body weight (less if one is not exercising intensely or exercising to gain muscle). Carbs are more a matter of need—typically, carbs are adjusted relative to training intensity and duration (~0.5 g per pound of body weight on sedentary days to 2+ g per pound on very intense days). Thus, one can start with his or her typical day and adjust accordingly. If the goal is fat loss, and one is not losing weight, cut a little bit. If the weight loss is too rapid (>2 lb per week) add some food back in.
Nine palms of protein a day is approximately 180 to 270 g of protein—more than enough for most men. For starchy carbs and vegetables, lean toward nutrient dense choices. Fats are left as the easy place from which to cut.
Load the plate wisely and you can avoid overeating. Avoid going for seconds and ideally dish out servings away from the table. Keeping serving bowls at the table is an invitation to overeat.
Plan meals ahead of time. Successful bodybuilders are known for their pre-prepared meal containers. If you are trying to lose fat, don’t allow yourself the opportunity to overeat.
Be your best today; be better tomorrow.
Carpe momento!