1. learn how to use hand as a measuring device .
2. Men & Women have a maximum amount of portions from each food category that they may eat each day.
we have gone over the YBT approved food list so we know what to eat.........
now lets find out how much from each category we can eat each day ... to support our goal or Longevity , optimal body
we are going to do it by simply using our hand as a reference for each food category.
This is the easiest method that I have found to measure food portions without the need of cups or scales. by simply using our hand as a reference we can get a very good idea of portion sizes ..
Protein = 1 palm equals 1 portion . for example one hamburger patty would be 1 portion of protein.
Vegetables will be referred to as "LIGHT Carbs" because they have very little calories = 1 fist size BUT technically you can have as much form the light carb category as you like ... I don't know too many people that have gotten fat eating too much broccoli or spinach unless it was in the form of a casserole ....
Carbs are referred to as HEAVY CARBS because they are calorically dense 1 palm size = 1 portion
Fat is the size of your thumb = 1 portion.
Beverages should be from the YBT approved beverage please be sure to exercise portion control with alcohol in particular : 1 glass of wine = 1 portion heavy carb.
each day at the top of your daily suggested meal plan you will notice that the is a total food portion for Men & Women ( see chart below)
do your very best to try and stay within those parameters. Feel free to space those out anyway you like.
So for example if you plan on going out to eat somewhere that would most likely have a lot of foods from the Heavy Carb category .... and you only have 5 portion of heavy carbs allotted for the day then you may try to save as many of those as possible to use at Dinner....
of if you have a high carb breakfast like pancakes or cereal you may have to cut a lot of carbs out the rest of the day..
Day 1 / Week 1 Daily total food portions from each food Category for Men & Women