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The Hand Test: Calorie Control Made Easy!

Rather than fretting over calorie counting, or buying the latest kitchen gadget to weigh and measure your food, why not try this “handy” and portable method- the hand test!

Here’s how it works:

  • Your palm determines your protein portions.
  • Your fist determines your veggie portions.
  • Your cupped hand determines your carb portions.
  • Your thumb determines your fat portions.

This method works well for many reasons:

First, hands are portable. They come with you to work lunches, restaurants, social gatherings, etc.

Second, hands are scaled to the individual. Bigger people need more food and tend to have bigger hands. Smaller people need less food and tend to have smaller hands.

Third, it controls total calorie intake without having to count calories, by controlling portions.

Fourth, it provides reasonable amounts of each macronutrient, as well as plenty of produce, to meet people’s nutrient needs (thus preventing deficiencies).

Assuming you eat about 4 meals per day, this is what ISSA personal trainers find to be a great starting point for most clients:

For each meal, men might begin by eating:

  • 2 palms of protein dense foods
  • 2 fists of vegetables
  • 2 cupped handfuls of carb dense foods
  • 2 thumbs of fat dense foods

And for each meal, women might begin by eating:

  • 1 palm of protein dense foods
  • 1 fist of vegetables
  • 1 cupped handful of carb dense foods
  • 1 thumb of fat dense foods

First, you should help clients see what this looks like in real life, on a plate.

Calorie Control: A Simple Guide

FOR MEN

Calorie counting is often complicated, tedious, and inaccurate. So, here is an easier way to control calories. No weigh-scales or measuring cups. No calculators or smart phones. Just the ability to count to two. And your hand.

To build your meals:

Image

2 palm portions of protein dense foods with each meal

Image

2 fists of vegetables with each meal

Image

2 cupped handfuls of carb dense foods with each meal

Image

2 entire thumbs of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

FOR WOMEN

To build your meals:

Image

1 palm portion of protein dense foods with each meal

Image

1 fist of vegetables with each meal

Image

1 cupped handful of carb dense foods with each meal

Image

1 entire thumb of fat dense foods with most meals

Note: Your hand size is related to your body size, making it an excellent portable and personalized way to measure and track food intake.

Also note: Just like any other form of nutrition planning, this guide serves as a starting point. Stay flexible and adjust your portions based on hunger, fullness, and other important goals.

If you have any questions please let me know in the comments and I will answer you as soon as possible.

Cheers,

Fey

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