You eat so well. You can have chia seeds for breakfast, kale for lunch, and grass-fed organic meat at dinner. You may not be losing weight as you would like, or you might have gained weight after eating these “superfoods”.
One of the main reasons, and something I am often asked about, is portion sizes. There are some guidelines for constructing the right-sized meal. I am not a calorie count, nor should you.
These recommendations are based on an average female and male who are not very active. If you are more active, then you will need to add more healthy carbs and protein to your diet.
Protein
If it’s not a powdered protein, the serving size should be about one palm in females and two palms in males.
Non-Starchy Vegetables
Green is the color of a non-starchy veggie. Starchy vegetables are yams and potatoes. The general recommendation for non-starchy veggies is to eat two fists of vegetables for women and four fists of vegetables for men.
Complex Carbohydrates with Low Glycemic Index
It could be a starchy veggie, or something as simple as quinoa, brownrice, millet or oatmeal. For women, a cupped-hand is the right size, while for men, two cupped-hands are a better fit. White potatoes and other starchy foods can cause your blood sugar to spike more than sugar. I would recommend avoiding them.
Healthy Fats
Healthy fats are pure fats that have not been processed and should ideally not be heated. Serving size for women is approximately one thumb and for men, two thumbs. Try to include Omega 3s, such as flax, hemp or chia hearts.
Want Seconds?
You can decide whether you really want seconds by eating more vegetables. Do you really want to have seconds if you only eat vegetables?
Other Tips
Other tips to help you stay on track portion-wise:
- Eat only when you are hungry
- Stick to a regular eating and sleeping schedule (this will help with hormonal imbalances that can hinder your weight loss).
- Chew slowly
- Eat slowly
- Eat in a ‘eating location’, not on your couch, desk or at work
- Listen to your body. Do you really feel hungry or do you have a craving? This post contains all you need to know about cravings.
