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Learn how much to eat

Victor Abeledo
December 24th, 2020 · 1 min read

Just by using your hands you can know how much to eat depending on your goals.

Ingredients:

Your palm and thumb

Your palm and thumb

Your fist

Your fist

We’ll keep it simple. There are two ways of architecting a fitness-aware plate of food:

1. Low carb

You should use this estimate for lunch and dinner if your goal is to lose weight. If you trained that day, you should eat 1 plate as Low Carb and another as High Carb.

Add the following to your plate:

  • 1/2 palms of protein
  • 2/3 fists of vegetables
  • 2/3 thumbs of fatty food - if it’s vegetable or fish oil use less than a half of a thumb as a guide for each unit; if it’s olives or dry fruits use half a fist
  • 0/1 fist of starchy vegetables like potato or sweet potato
  • 0/1 fist of fruit

2. High carb

You should eat both lunch and dinner as high carb if your goal is to build muscle / gain weight.

This plate should consist of:

  • 1/2 palms of protein
  • 1/2 fists of vegetables
  • 0/1 thumb of fatty food - if it’s vegetable or fish oil use less than a half of a thumb as a guide for each unit; if it’s olives or dry fruits use half a fist
  • 1/2 fist of starchy vegetables like potato or sweet potato
  • 1 fist of fruit

Eating frequency

I think it’s best to have 3 big meals a day. If you feel hungry between meals you can always eat a small snack. For instance: a fist of fruit or half a fist of dry fruits. But don’t feel obliged to reach 5 or 6 meals a day, just eat those 3 big meals using the guidelines mentioned above, and, if you do feel hungry, have a snack or two.

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