Everyone is throwing around the term “Portion Control” these days and there are all kinds of new gadgets and “concepts” that go with portion control. But as guys we just want to EAT, right? No guy wants to be seen going around with special tupperware or plates---it’s just not macho.
So how is a regular guy supposed to take advantage of all these portion control techniques and does it really work?
Does it work?
Here are some of the benefits of portion control:
But yes, there are some disadvantages:
Three Methods That Work for Guys
1.The Hand Method: This is perhaps the easiest because you always have your hand with you and you don’t need to carry about any tupperware or cups.
For this one, I got it straight from the smart guys at PrecisionNutrition.com and basically it works like this:
At each meal you need to have:
1 serving of Protein which is a palm’s worth (thickness, too)
2 serving of Veggies, which is the size of your fist per serving (so two fists)
1 Handful of Carbs (grains, such as rice, quinoa, sweet potato)
2 Thumbs worth of healthy fats, such as oils, avocado, nuts, etc.
The idea is to have these at each meal and have three to four meals per day.
2. The Plate Method
For this one, it makes eating out a little easier but basically you divide your plate into sections.
For veggies, half your plate should be filled with colorful veggies.
For proteins, ¼ of your plate should be filled with lean meats or lean proteins (chicken, pork, fish, tempeh for you vegans out there)
For carbs, it should be ⅛ of your plate.
Fats should also take up the last ⅛ of your plate.
3. Beachbody’s Portion Control System
This took me a while to get the hang of but once I found these certain tracking sheets, it worked amazingly well and took a lot of out time out of my traditional tracking via the MyFitnessPal.com app.
Basically you get a certain number of colored containers each day based on a simple quiz and you plug those into each meal or snack accordingly.
Red Containers are your proteins
Yellow-Carbs, Grains, Legumes
Blue-Healthy fats, cheeses, nuts
Orange-Seeds and dressings
teaspoons-additional fats and oils
This is one is the most in-depth of the portion control system but is also the most well rounded.
There are many options for guys out there who want to try the benefits of portion control. Want some one-on-one coaching to help you get on track with your nutrition?
Apply for our next Challenge Group now!