Hand Portion FAQ: A Guide from Precision Nutrition

Oftentimes, the simplest method is the most effective method.

That ’ second one of the big reasons we normally suggest our hand portion method to clients who want to be mindful of how much they ’ re eat to lose or gain weight, and/or to improve their health .
You might be wondering : If it ’ s sol simple, why publish an FAQ ? !
well, even though our pass part method has been validated through our experience with over 100,000 clients, no food tracking system is perfect .
Like any other method of food tracking, questions are bound to come up once you (or your clients) start using hand portions. 

so to help you master the arrangement, we ’ ve put together this “ handy ” guidebook .
It includes answers to all the most press hand-portion questions our coaches receive—plus some you ( or your clients ) might not have even thought of so far .
Use the links below to jump directly to the answers you ’ rhenium looking for, or give the solid FAQ a learn to learn how to troubleshoot the most common issues ahead of fourth dimension. Question # 1 :
Question #1: “How do I explain hand portions to my clients?!”
Question #2: “How accurate are hand portions?”
Question #3: “How many hand portions should I eat?”
Question #4: “Can I do hand portions with Paleo, keto, plant-based eating, and other diets?”
Question #5: “Do I gauge my portions before or after cooking?”
Question #6: “How do I handle foods that don’t fit?”
Question #7: “How do I account for mixed-food meals?”
Question #8: “Are legumes and lentils protein or carbs?”
Question #9: “What do I do when I’m not seeing results with hand portions?”
Question #10: “How do I get skeptical clients on board with trying hand portions?”
Bonus Question: “Okay, but are there times when hand portions aren’t appropriate?”
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10 common hand-portion questions, answered

Question #1: “How do I explain hand portions to my clients?!”

Keep it curtly and dulcet .
We ’ vitamin d suggest starting with something like :
You use your hand as a personalized, portable portioning tool. 
You ’ re not actually measuring your food, but preferably using your hand to gauge share size. The follow picture sums it up nicely ( and you can find a more detailed infographic here. )
Close-up of various hands representing how to use hands to gauge food portions.
There are quite a few advantages to the system. Two we ’ five hundred recommend mentioning correctly off the bat :
#1: Your hands are with you everywhere you go. This means you have a consistent reference point wherever you are—at the airport, your ma ’ second house, work lunches, buffet restaurants, and more. ( It besides means you don ’ t have to listen to your table mates groan as you furiously search for calorie counts in your food tracking app. )
#2: Your hands are generally proportional to your body and always the same size. So they serve as a reliable reference point—without the indigence for measuring cups or a food scale. ( No necessitate to wonder if your scale ’ south batteries are dying, or sheepishly pull your measuring cups out of your bag at your ally ’ randomness birthday dinner. )
From there, you can tackle a client ’ sulfur specific questions or concerns as they come up .

Question #2: “How accurate are hand portions?”

Our internal calculations show hand portions are about 95 percent as accurate as carefully weighing, measuring, and tracking your food . With substantially less effort and time involved.
And since calorie databases—the joyride most people use to track calories and macros—can be off by a much as 20 percentage, the five percentage deviation here is negligible for most.1
Plus, as each hand share correlates to a certain sum of protein, carbs, and/or adipose tissue, this method acting counts calories and macros for you .
It can help to see what that might look like in real-food terms, so the tables below provide perspective on what we consider general hand fortune sizes .

For Men
1 palm (protein) ~4 oz (115 g) cooked meat / tofu, 1 cup Greek yogurt / cottage cheese, 1 scoop protein powder, 2 whole eggs
1 fist (veggies) ~1 cup non-starchy vegetables (spinach, carrots, cauliflower, peppers, etc.)
1 cupped hand (carbs) ~⅔ cup (130 g) cooked grains / legumes (rice, lentils, oats, etc.), 1 medium fruit, 1 medium tuber (potatoes, yams, etc.)
1 thumb (fats) ~1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.
For Women
1 palm (protein) ~3 oz (85 g) cooked meat / tofu, 1 cup Greek yogurt / cottage cheese, 1 scoop protein powder, 2 whole eggs
1 fist (veggies) ~1 cup non-starchy vegetables (spinach, carrots, cauliflower, peppers, etc.)
1 cupped hand (carbs) ~½ cup (100 g) cooked grains / legumes (rice, lentils, oats, etc.), 1 medium fruit, 1 medium tuber (potatoes, yams, etc.)
1 thumb (fat) ~1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, etc.

Want to see the mathematics ? That ’ s wholly clean, particularly if you ’ re a numbers-oriented kind of person .
In the tables below, you can see what each share is approximately equivalent to in grams of protein, carbohydrates, fat, and calories .
note that the bridge player part arrangement assumes a assorted inhalation, meaning you ’ ll corrode diverse food sources of each category. In other words, it assumes you ’ ll corrode different protein sources like wimp, eggs, bungalow cheese, and bean curd for protein, as opposed to living on wimp breast .
besides, as you can see in the mesa below, most foods aren ’ thymine strictly one macronutrient. That ’ s okay—the hand fortune system accounts for that, excessively .

Men’s portion macros
1 palm protein ~ 24 g protein, 2 g carbs, 4.5 g fat, 145 kcal
1 fist veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 25 g carbs, 1 g fat, 120 kcal
1 thumb fats ~ 2 g protein, 2 g carbs, 9 g fat, 100 kcal
Women’s portion macros
1 palm protein ~ 22 g protein, 2 g carbs, 4 g fat, 130 kcal
1 fist veggies ~ 1.5 g protein, 5 g carbs, 0 g fat, 25 kcal
1 cupped hand of carbs ~ 3 g protein, 22 g carbs, 1 g fat, 110 kcal
1 thumb fats ~ 2 g protein, 2 g carbs, 8 g fat, 90 kcal

Make no error : Hand portions aren’t as accurate as macro tracking. But they are accurate enough to help you consistently track your food intake, and reach your goals ( including transforming your body, if that ’ s what you ’ re after ). And that ’ s what truly matters .

Question #3: “How many hand portions should I eat each day?”

It depends.
There ’ s no one-size-fits-all recommendation that ’ ll work for everyone, but we do have some general guidelines for people who want to try it out. Most people will meet their needs with a starting framework of :

  • 1-2 palms of protein-dense foods at each meal
  • 1-2 fists of vegetables at each meal
  • 1-2 cupped handfuls of carbohydrates at most meals
  • 1-2 thumbs of fat-dense foods at most meals

Of course, depending on your goals, you may need to adjust these general recommendations in holy order to see results .
That’s exactly why we created the Precision Nutrition Calculator
Designed, developed, and tested in the Precision Nutrition research lab—and prove effective with thousands of clients—it ’ s the most comprehensive calorie, part, and macro calculator available .
The calculator takes into bill :

  • Your personal details (height, age, weight, sex)
  • Physical activity levels (both daily movement and purposeful exercise)
  • Nutrition and fitness goals (weight loss, muscle gain, body recomposition, better health, peak performance)
  • The date you want to reach your goal by (within reason!)
  • The changing and adaptive nature of human metabolism (a major benefit of this calculator)

here ’ s what ’ s very cool :
Once it estimates your calorie and macronutrient needs, it automatically converts those numbers into hand portions.
Sample pdfs from the calorie, macro, and portion guide.
And after those are calculated, we ’ ll send you a free, personalize lead to using our hand assign arrangement for hitting your calorie and macro targets .

Question #4: “Can I do hand portions with Paleo, keto, plant-based eating, and other diets?”

No matter the eating style, the answer is almost surely yes. 
In fact, our hand portions calculator gives you the option of choosing from a diverseness of eating styles, including Mediterranean, Paleo, vegetarian, ketogenic, and fully plant-based. ( If you ’ ll corrode practically anything with no restrictions, there ’ s an option for that, besides. )
What ’ s more, you can adjust your macronutrient split—that is, your relative proportions of protein, carbohydrates, and fats—before you get your results .
so if you ’ re not into keto ( < 10 percentage carbs ), but you prefer to eat lower-carb, you can adjust your pass portions to account for that. like goes if you prefer a low-fat diet, or if you have any other preference about your macronutrient proportion . The low-tech room to do this is to just replace one part for another. For exemplify, let ’ s say you prefer a low-fat diet, and you eat four meals a day. At two of your meals, you might nix the ovolo of fats, alternatively adding an excess handle of protein, or an extra cupped handful of carbs. ( You could besides split the extra share between the protein and carbs. ) The bottom line: The hand portions system is endlessly adaptable to a variety of eating styles, with almost no math required. 

Question #5: “Do I gauge my portions before or after cooking?”

One of the most common questions asked about using your hands to measure portions is whether the hand portions are for cook or uncooked foods .
The answer is both.  
Hand portions are for plating your food, not cooking it. For foods you eat cooked, you gauge them once cooked ( for example, kernel, pasta, rice ). For foods you eat natural, you gauge them raw .
And if a food can be eaten both cooked or raw ( such as spinach, for exercise ) then you would use your hand to gauge the amount that is going onto your plate, whether you cooked it or not. ( While there is a calorie deviation between the cook and uncooked interpretation, that entirely in truth matters for folks with the most advance aesthetic goals, such as bodybuilders ) .
That means, hand portions can be used anywhere : home, restaurants, buffets, conferences, at a supporter ’ s house, the office .

Question #6: “How do I handle foods that don’t fit perfectly into a category?”

Most foods clearly fit into the hand share categories : protein, carbohydrates, adipose tissue, and vegetables. ( If you ’ re not certain about a certain food, this infographic will provide answers. )
But some foods and drinks don ’ thyroxine seem like they fit well into the hand-size parcel system .
The good news: There are workarounds. 
Most notably baffling are liquids and foods made from multiple ingredients ( as opposed to whole foods ) .
here ’ s how to handle them. And no, you don ’ t have to pour drinks into your cup hand to measure them !

Dairy

Cow ’ second milk, non-Greek yogurt, and kefir are catchy as they ’ re a reasonably even mix of protein, carbohydrates, and fatten, or can vary depending on the fatten level you choose ( for example, whole, gloomy fat, skim ) .
We suggest making the decision of how to count a specific type of milk or yogurt based on the fat or carbohydrate content .

  • Generally, consider 1 cup (8 ounces) of whole milk products a “thumb” of fat. (Yes, even though it’s larger than a thumb and also provides some protein and carbs.)
  • Anything lower in fat (0 to 2 percent) is generally considered a cupped hand of carbs (while also providing some fats and protein).
  • A cup of anything highly-sweetened (chocolate milk, strawberry yogurt) is generally considered a cupped hand of carbs (while also providing fats and protein).

so what happens in this position : You have a full-fat yogurt or solid milk that ’ second highly sweetened ? Is it a fatten or carb ?
Think of it this way: If it’s already full-fat, you know it’s a thumb of fat. But if a lot of sugar is also added to it, then it’s also a cupped hand of carbs. 
The key here is to pick an approach, and apply it systematically. For most people, this is probably more significant than the actual classification itself .
That ’ randomness because the hand part system already has built-in buffers : It assumes your protein, fat, and carb sources contain smaller amounts of the other macro .
What ’ s more, if you ’ ra coherent with how you gauge foods, you can more well adjust based on the results you ’ re getting .

Plant milks

plant milks are much like cow ’ s milk above. They tend to provide a desegregate of macros, depending on the source, and classification would besides depend on whether or not they ’ rhenium sweetened .
by and large, unsweetened versions ( like plain almond milk ) don ’ triiodothyronine count as anything, as they typically only have about 30 to 40 calories in a whole cup ( 8 ounces ), and are often consumed in relatively little amounts .
A sweetened version, however, would be considered a cupped hand of carbs.
again, the key is to pick an approach and follow it systematically .

Eggs

Eggs are considered a protein, but because they ’ re fluent in their raw shape, people are sometimes uncertain about how to measure them .
In cosmopolitan, two cooked solid eggs are the size of a decoration. Four cooked egg whites are besides the size of an average handle .
Of course, actual amounts may vary based on the size of your person handle .
One question we ’ ve gotten about eggs : Why do two eggs count as a palm of protein when they only have about 6 grams of protein each ? ( so 12 grams of protein in entire. )
It ’ s a good interrogate. First, it ’ south important to remember :
With hand portions, we’re using our hands to gauge the portion size. We’re not reverse-engineering the portions based on how many macros are in a given food.
2 eggs are the size of an average palm, which is why they ’ ra counted as one decoration of protein .
If you ’ re wondering how this impacts your total protein inhalation, the answer goes back to the mind of assuming a desegregate intake of a variety of different protein sources .
overall, we estimate that each decoration of protein is approximately 20 to 30 grams of protein. It ’ second true two eggs provide less protein than, say, a palm of chicken breast. But… a palm of chicken front is actually above that 20- to 30-gram range .
The mind : Most sources—but not all—will country in that 20- to 30-gram compass. And the average of all the different protein sources you eat will surely end up in that image, even if there are some individual exceptions ( like eggs and chicken front ) .

Cookies, ice cream, chips (and other compound foods)

With naturally-occurring or minimally-processed foods, it ’ randomness normally best to assign only one hand parcel to a food .
But with these highly-processed “ compound ” foods, you ’ ll want to assign two ( or more ) hand portions. Because precisely like dairy products that are full-fat and highly sweetened, they count as both fat and carbs.

Here’s an easy way to account for highly-processed and compound foods: one handful is equal to one thumb of fat and one cupped hand of carbs.
Handful of potato chips, fries, or cookies is equal to one thumb of fat and one handful of carbs.

Soda and juice

unfortunately, a serve of pop doesn ’ t truly fit into a cup hand. Regardless, consider a 12-ounce can of non-diet soda as one cupped hand of carbs .
surely, eight ounces would be preferable from the point of view of physical size ( and carbohydrate sum ), but 12 ounces actually simplifies the process, as these beverages most frequently come pre-packaged this direction .
( This is exchangeable to how we account for banana, apples, oranges, pears, and other fruits of different sizes, since they ’ ra “ pre-packaged ” by nature. )
again, the consistency of how you gauge your hand portions is actually the most important factor .
As for juice, consider an 8-ounce glass of juice to be one cupped hand of carbs .

Alcohol

In many ways, alcohol should be its own helping category, as the huge majority of its calories are derived from its alcohol content ( 7 kcal/gram ), not its carb, protein or fat content .
This applies to pretty much all alcohol, be it light beer, microbrew/craft beer, wine, heavily ciders, and spirits .
A “ serving ” of alcohol is about 5 ounces for wine, 1 ounce for spirits ( model : vodka, whiskey, tequila ), and 12 ounces for beer .
however, with the lift of craft beers, such as double IPAs that have much higher alcohol content than “ regular ” beer, the standard “ beer serving ” doesn ’ thymine hold up a good as it once did .
Most “ regular ” beer is about 4 to 5 percentage alcohol by volume ( ABV ). many craft beers can be vitamin a high as 9 percentage ABV, some even reaching 15 to 20 percentage ABV .
And since alcohol itself provides calories ( again, 7 kcal/gram ), doubling or tripling the alcohol content dramatically increases the calorie contented .
additionally, many craft beers have higher amounts of carbs than “ regular ” beers. The total of carbs in a beer depends on how it ’ sulfur made .
If the beer has a compact mouthfeel, dark appearance, and odoriferous season, it will most likely have more carbs. The amount of carbs in a 12 snow leopard “ serving ” of beer ranges from 2 to 16 grams. Plus, many craft beers come in 16 ounce sizes, or pints, which means they are 33 percentage larger, and frankincense provide 33 percentage more alcohol, carbs, and calories .
Is your head spinning however ? Don ’ thyroxine overcomplicate. Like we said, elementary is better .
So…
For hand portion purposes, we recommend counting them as follows:

  • A serving of wine, spirits or “regular” beer counts as one cupped hand of carbs or 1 thumb of fat.
  • A serving of dessert wine, sweetened spirit (e.g. gin and tonic, margarita), or sweeter/high-alcohol/craft beer counts as two portions—either 2 cupped hands of carbs, 2 thumbs of fat, or 1 of each.

Graphic showing alcohol equivalents to fat and carb portions sizes.
One last note on alcohol : While you can count your alcohol intake with hand portions, it is still significant to be mindful of your overall numeral of drinks. ( You can learn more hera about how all drinking comes with potential health effects. )

Question #7: “How do I count portions for mixed-food meals?”

Dishes comprised of a big blend of foods, such as soups and stews, can make it slippery to assign hand portions ( fair as they make it difficult if you ’ ra tracking macro or calories ) .
You simply have to eyeball it, and make your best guess, especially if you didn’t make the meal yourself. 
ultimately, the cosmopolitan goal is to get a parcel of protein, veggies, quality carbs, and/or goodly fats in each serve. This is relatively easy to do when cooking for yourself. When eating meals made by others, plainly guesstimate equally well as you can .
Most importantly, if the goal is anything other than weight gain, eat slowly and mindfully, until satisfied.
frequently, mixed-food meals like this are a combination of protein, carbs, and fats, but are a bit lower in veggies. Adding a vegetable on the side can be very helpful. And adding extra protein can besides be helpful if the meal seems to have a greater proportion of carbs and fats ( which they often do ) .
One thing to remember here : For meals you have frequently, “ set it and forget it. ” Meaning, establish how you ’ ll gauge the hired hand portions, and systematically follow that overture. That way, if you ever want to adjust your consumption, you ’ ll know how to count the handwriting portions. ( If you decide to eat half the usual measure of a soup, you ’ d then entirely count half the usual hand portions. )

Question #8: “Should I count legumes and lentils as protein or carbs?”

Legumes and lentils contain both protein and carbs, indeed where should they be counted ?
Answer: It depends on the meal itself and/or the eating style of the individual.
Graphic of various protein sources.
If person is fully plant-based/vegan, then it ’ s probably the legumes or lentils will count as their protein reference, since those are credibly the most protein-dense foods they ’ re consuming in a given meal .
For most other eaters, beans and legumes would generally count as a carb source, since they are far full-bodied in carbs than protein .
But they can also count as both… under certain conditions.
Our suggestion : Choose the most protein-rich food ( assuming there is one ) as your protein informant, and slot the other items from there .
Examples :

  1. Chicken with beans, broccoli and olive oil
  2. Beans with rice, broccoli and olive oil
  3. Two portions of beans with broccoli and olive oil
  4. One portion of beans with broccoli and olive oil

In model 1, wimp is the protein ( the most protein-rich part of the dish ), beans are the carbs, broccoli is the vegetable, and olive oil is the fatten .
In example 2, beans are the protein ( the most protein-rich character of the dish ), rice is the carb, broccoli is the vegetable, and olive anoint is the fatty .
In case 3, one serve of beans would count as protein, and the early serving would count as carbs. In this scenario, it gets more difficult because it ’ mho less clear-cut than the first two examples .
In example 4, it would depend on the eater. Omnivore ? then we ’ five hundred likely count the beans as a carb. Plant-based ? then we ’ d likely count the beans as a protein .

Question #9: “What do I do when I’m not seeing results with hand portions?”

You can always consider tweaking your pass portions, but before you do that it can be helpful to understand realistic rates of progress .
Stick with a consistent number of hand portions for at least two weeks and monitor your build up before trying to switch things up. This allows enough clock time to determine whether you ’ re getting closer to your goal—or not .

If your goal is fat loss…

How fast you can lose body fat depends on how systematically you can, or want to, follow the guidelines you ’ re given .

Realistic rates of fat loss per week

Progress % Body Weight Men Women
Extreme 1-1.5% body weight ~2-3 lb (0.91-1.36 kg) ~1.65-2.5 lb (0.75-1.13 kg)
Reasonable 0.5-1% body weight ~1-2 lb (0.45-0.91 kg) ~0.8-1.65 lb (0.36-0.75 kg)
Comfortable <0.5% body weight ~<1 lb (0.45 kg) ~<0.8 lb (0.36 kg)

here ’ s how to quantify each of these categories :
Extreme : Requires about 90 to 100 percentage consistency .
Reasonable : Requires about 70 to 85 percentage consistency .
Comfortable : Requires about 50 to 65 percentage consistency .
distinctly, the more consistent you are, the faster your progress, and the more fat you may lose .
It ’ randomness besides crucial to realize that fat loss is rarely linear. It fluctuates from day to day and workweek to workweek. The goal is to see an overall course down over time .
But if you’re not seeing that trend…
You can adjust your hand portions by removing 1 to 2 cupped handful of carbs and/or 1 to 2 thumbs of fats from your daily inhalation. ( That ’ s 2 to 3 total portions of carbs and fats, combined. ) This works out to eating about 250 calories less per day .

If your goal is muscle gain…

The ability to gain muscleman is dependent on age, biological sex, genetics, and consistency with food intake, along with resistance train feel, volume, frequency, style, volume, and more .

Realistic rates of muscle gain per month

Fitness level Men Women
Beginner 1-1.5%
body weight
~1.5-2.5 lb (0.68-1.13 kg) 0.5-0.75%
body weight
~0.65-1 lb (0.29-0.45 kg)
Intermediate 0.5-0.75%
body weight
~0.75-1.25 lb (0.34-0.56 kg) 0.25-0.375%
body weight
~0.325-0.5 lb (0.14-0.23 kg)
Advanced 0.25-0.375%
body weight
~0.375-0.625 lb (0.17-.28 kg) 0.125-0.1875%
body weight
~0.1625-0.25 lb (0.07-0.11 kg)

much like fatness loss, muscleman gain is often not linear. advance seems to come in fits and spurts, particularly after the first class of give training .
But if you’re not gaining muscle as expected…
Simply add 1 to 2 cupped handful of carbs and/or 1 to 2 thumbs of fats to your daily inhalation. ( Again, that ’ s 2 to 3 total portions of carbs and fats, combined. ) This works out to an increase of about 250 calories a day .
Want to learn more ? here ’ s a deep dive into how to adjust your portions when you’re not seeing progress, plus a bang-up downloadable reference guide on how to tweak your intake to get better results .

Question #10: “How do I get skeptical clients on board with trying hand portions?”

If you ’ re a bus, you may have clients used to counting calories and/or macros, who don ’ triiodothyronine believe that hand portions could possibly deliver the same results .
On the early hand, you might have clients who don ’ deoxythymidine monophosphate count anything, preferring a more intuitive method acting rather .
There ’ randomness nothing wrong with either of these approaches. ( here ’ s more information on how hand portions, macro counting, calorie counting and intuitive eating compare. )
But when a node international relations and security network ’ deoxythymidine monophosphate seeing the results they ’ re looking for with their stream food consumption tracking method, you might have a hunch that hand portions could help .
thus how do you help hand-portion skeptics ?
Treat using hand portions as an experiment. 
Self-experimentation is one of the cornerstones of our very own coaching program. ( Learn more : 3 diet experiments that can change your eating habits. )
Why ? It takes away the pressure to make a “ perfect ” nutrition choice. If you experiment with something and it doesn ’ deoxythymidine monophosphate work out—no big deal. You ’ re one step closer to figuring out what works for you by process of elimination .
And best sheath scenario ? You find something that actually does make for you .
So if your client is willing to try out hand portions for two weeks, make it an experiment. 
Encourage them to gather their data about the experience like a scientist, without judgment .
At the goal of the two weeks, check in to see how the experiment went, and decide how you ’ ll move ahead together .
We find that hand portions work for many ( if not most ! ) of our clients once they try them. But be open to the theme that your customer may still feel uncertain about hand portions after their experiment is done. That ’ second o .
Every person is different, and you never know exactly how a particular way of eating is going to work until you try.

Bonus question: “Okay, but are there times when hand portions aren’t appropriate?”

People who want to eat, move, and live better normally do well with hand portions. They ’ rhenium commodious, easy to understand, and highly customizable with identical little effort involved .
But it’d be wrong to say that hand portions are hands-down the best approach for everyone .
different strategies work for different types of goals. ultimately, whether you choose to use hand portions, PN’s plate method, macro count, nutrient timing protocols, or any early nutritional tool depends on what you hope to achieve, or the “ job to be done. ”
Graphic showing various lifestyle choices for specific goals.
In particular, hand portions may not be the correct approach for people who have the most aggressive aesthetic and performance goals .
For example, professional athletes and physique models may need a more precise strategy, such as macro count or even a hard-and-fast meal design. It ’ s the lapp with athletes who need to cut weight or reach a specific soundbox fatten percentage—such as in training for a UFC contend .
Keep in mind: These people are essentially being paid to eat this way. It’s part of their job. And that comes with tradeoffs. 
( If you ’ re wondering what those tradeoffs might look like, check out our resource on the cost of getting lean. )
There will besides be some people who try pass portions and merely don ’ t like them .
For model, people who love numbers and data might find track macros and calories along with body changes empowering. These folks are besides normally emotionally detached from the numbers—seeing them as information rather than assigning them “ good ” or “ bad ” values .
These people might experiment with hand portions, as described above, and say, “ Nah, I ’ megabyte good. ” That ’ second valid .
It very comes toss off to this :
Hand portions work for a lot of—if not most—people. But there are always exceptions, because there’s no single best way to eat.

References

Click here to view the information sources referenced in this article .
1. U.S. Food and Drug Administration ( Current as of 9/20/2018 ). steering for industry : Guide for Developing and Using Data Bases for Nutrition Labeling.

If you’re a coach, or you want to be…

Learning how to coach clients, patients, friends, or family members through healthy consume and life style changes—in a way that ’ s personalized for their unique body, preferences, and circumstances—is both an art and a science .
If you ’ d like to learn more about both, consider the Precision Nutrition Level 1 Certification.

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