At this point you’ve been filling up on healthy fats and whole grains. Now you need to focus on portion control. Forget about scales and measuring cups. You can use your hands to measure the right portion size:
Carbs = Fist
A serving of carbs should be about the size of your fist.
Protein = Palm
A serving of meat, poultry or fish should be about the size of your palm.
Fats = Thumb
A serving of fats should be about the size of your thumb.
Fruits and Veggies = Handfuls
For fruits and veggies, grab all you can hold!
Always combine your carbs with fats (but no more than a thumb’s worth). This will help you slow sugar absorption and control your weight.
Week 4: Time to Cheat
Pick one day a week to enjoy your favorite white-flour food such as bread, pizza or pasta. Eating your favorite carb with fiber will also help you better metabolize sugar and keep your weight down. For instance, top your pizza or pasta with a bunch of veggies.
More on Carbohydrates