DIETING MADE EASY NO CALORIES COUNTING

As a busy professional, lunch meetings, socialising, and a packed schedule can make sticking to a diet feel impossible. You might not have time to cook elaborate meals, and tracking every calorie can seem like a full-time job. But what if there were a way to stay on track without needing a calculator? That’s where the hand-size portion method comes in.

This simple yet effective technique allows you to manage portion sizes and stay mindful of your diet, even during business lunches or while dining out with clients. Best of all, it gives you the flexibility to enjoy the foods you love while building healthy habits. While tracking calories and macronutrients can be helpful for specific goals like bodybuilding or athletic training, most people find that the hand-size portion method is enough to achieve fat loss and maintain a balanced diet.

Why This Works

The hand-size portion method helps you stay mindful of your portions no matter where you are. Whether you're at a restaurant, a café, or grabbing a quick lunch at the office, your hands become a reliable reference point. Unlike calorie tracking or detailed meal prepping, this method is flexible and can be used in real-time at every meal. It’s also perfect for holidays, client dinners, or even casual outings with friends—giving you the freedom to enjoy these events without feeling restricted.

How the Hand-Size Portion Method Works

The beauty of this method lies in its simplicity. Your hands are always with you, and since they’re generally proportionate to your body, they serve as the perfect tool for measuring portion sizes. Here’s how you can break down your meals:

Hand demonstrating portion sizes for vegetables, carbs, and proteins for healthy eating without calorie counting.

• Fruits & Vegetables: 1–2 fist-sized portions per meal. Ideal for salads or veggie sides.

• Carbohydrates: 1–2 cupped-hand portions of carbs (e.g., rice, pasta, or bread) per meal.

• Protein: 2 palm-sized portions of lean protein, such as chicken, fish, or eggs, per meal.

• Fats: 1–2 thumb-sized portions of fats (e.g., olive oil, butter, nuts, seeds, or avocado) per meal.

Practical Application

Here are a few practical tips to help you get the most out of the hand-size portion method:

• Tracking Your Progress: Before you start, take a photo of yourself and, if you're comfortable, weigh in. You can also use a tape measure to track changes in your body measurements. After two weeks, check in with your progress—look at how your clothes fit, and compare new photos or measurements to your starting point. Consistency is key!

• Measuring Food Honestly: Be mindful when estimating portion sizes. It’s easy to overestimate, even for the most experienced dietitians. Make sure you’re being honest with yourself to get the best results.

• Cooked vs. Raw Foods:When you're cooking at home, measure foods like meat, pasta, and rice after cooking, as their volume changes. Vegetables can be measured raw, but if you're dining out or buying pre-cooked meals, simply use your fist as a guide for the portion size of cooked vegetables. When it comes to eggs, one egg equals roughly one palm-sized portion of protein—since eggs are lower in protein than meat, aim to eat two or three eggs for a balanced meal.

Adjusting for Special Diets

• Vegetarian or Vegan Meals: For plant-based meals, high-protein carbs like beans, lentils, and quinoa can be used as your protein source. However, you’ll need to vary your food choices to ensure you’re getting the full range of nutrients throughout the week. For example, in a dish like rice and beans, the beans would serve as the protein, rice would provide carbohydrates, and olive oil could be your fat source.

• Dairy Products: A cup of full-fat dairy (e.g., milk or yogurt) counts as a thumb-sized portion of fat. If it’s low-fat or sweetened, treat it as a carb portion.

• Plant-Based Milk: Unsweetened plant-based milk, like almond or oat milk, typically contains very few calories, so it doesn’t need to be counted. However, sweetened versions should be considered as part of your carb intake.

Foods to Limit

• Processed Foods: While it’s okay to indulge occasionally, processed foods like cake, ice cream, or chips are calorie-dense. For example, a handful of chips equals a cupped-hand portion of carbs and a thumb of fats. Be mindful of portion sizes when indulging.

• Alcohol: Alcoholic drinks, especially sugary cocktails or craft beers, can quickly add up. A serving of wine or a sugary cocktail counts as two portions—either two can be treated as two cupped hands of carbs or two thumbs of fats.

Tips for Success

• Consistency & Honesty: Stick to three meals and one snack a day to sustain energy levels. Eat at consistent times, focus on whole foods, and avoid processed options when possible, especially in the first two weeks. After that, if you’re seeing results, feel free to treat yourself 1–2 times a week—just remember to be mindful of portion sizes.

• Tracking Progress: Take progress photos, measurements, or weigh yourself under the same conditions every two weeks. Remember, weight can fluctuate by 1–2 kg daily due to factors like meals, hydration, or bodily functions ect, so focus on long-term trends instead of day-to-day changes.

• Managing Hunger: If you feel slightly hungry after meals, that’s often a good sign you’re on the right track. However, if hunger becomes extreme or you notice low energy, try adding another fist-sized portion of vegetables. If this doesn’t help, you might be undereating—consider taking a break for a week and adding an extra cupped-hand portion of carbs to your meals before returning to the original recommendations.

• Combining Diet with Activity: For the best results, combine this method with an active lifestyle. Aim for at least 10,000 steps a day, and try incorporating resistance training twice a week to build strength and support fat loss.

Special Considerations

• Vegans: You might need a B12 supplement to maintain your energy levels, as this vitamin is typically found in animal products.

If you're tired of counting calories or feeling overwhelmed by strict diet plans, the hand-size portion method is a simple and effective way to take control of your eating habits. Start applying these principles today and notice the difference in how you feel and look.

For more tips on staying healthy while balancing a busy lifestyle, or to get personalised guidance, reach out for a free consultation or subscribe to our newsletter for regular updates, meal ideas, and success stories!

Remember, your journey to a healthier you starts with just one small, manageable change. You’ve got this!