Tips for estimating diets that lose weight by hand

You always adhere to nutritional principles such as eating a lot of green vegetables and abstaining from eating snacks, but why is your waist and body still more fertile than you want? The problem may not lie in what kind of food you choose to eat, but because the amount of food you are overcharging on you is not enough.

The secret to estimating diets with weight loss by hand

"Most people don't know what the right amount of food looks like. Even healthy foods contain calories. You can choose healthy things but still eat them too much," Sian Porter , nutrition consultant and spokesman for the British Dietetic Association, said.

Meanwhile, a study of dietary changes in the last 20 years of the British Heart Association in 2013 found that ready-to-eat rations, such as Italian pasta lasagne, have risen to 50%, while the size of a biscuit made from unrefined flour increased by 17%, meaning that eating only one biscuit per day today, compared to 1993 also increased by 3,330 calories into the regime. Our nutrition every year. According to Mrs. Porter, the size of the dishes and wine glasses are also getting bigger and bigger.

In addition, the study also showed that people are not good at quantifying food in their bowls and bowls and often pay too much attention to the size of their diets, while underestimating calories. And this is considered to be the reason why many of us gain weight unintentionally.

To overcome the above problem, expert Porter has revealed simply, only use the hand to quantify the appropriate diet for basic foods, help you prevent the risk of obesity because of over-tolerability. Many calories:

Meat: use the palm

A diet suitable for any type of meat should be the size of the palm of the hand (excluding fingers). The steak in the picture above weighs about 100g and the thickness of a deck of cards. "You should only absorb the same amount of protein at every meal. You should also disperse the amount of absorbed protein throughout the day, because we treat them better in smaller and more regular amounts. Song It should be noted that not eating more than 500g of red meat per week, choose other protein sources, such as fish, beans or peas, "Porter recommends.

White fish: whole hand

White fish, such as cod, have very low fat and calorie content, so the appropriate diet for each meal can be the same size as your extended hand, including your fingers (about 150g and 100 calories ). Expert Porter said: "White fish is very good, because the source of natural protein is low in fat. They only have a small amount of omega-3, but a rich source of selenium, important nutrients for the immune system and Healthy hair, nails ".

Fresh vegetable spinach: 2 fists full

This is the amount of un-cooked spinach you need for one of your 5 daily meals (80g). Quantifying this serving is also applicable to any vegetable you use to eat raw or salad.

Small fruits: 2 palms close to each other

Servings of 80g small fruits, such as berries, are roughly equivalent to those filling two palms close together.

Vegetables: a tight fist

For regular vegetables, an 80g serving suitable for every meal of the day needs at least the size of a clenched fist.

Uncooked pasta: a tight fist

Although the pasta in a tight fist looks very little, it will double the weight when cooked, due to the absorbent noodles. The amount of pasta in the image is about 75g and provides 219 calories. A clenched fist is also used to quantify the portion of uncooked rice for each of your meals.

Nuts and nuts: palms

"Nuts and nuts are an attractive snack, full of unsaturated heart-healthy fats, but they're high in calories. Appropriate intake is all you can contain. Try to eat each nuts and seeds one by one, away from each other instead of all at once, " said Porter expert.

Potato: a tight fist

According to Porter expert, limiting the hydratecarbon diet should absorb only around 200 calories. The amount of potatoes filled with a tight fist like the one above is 180g and offers 175calo, but baked potatoes can be twice as large. The same approach should be applied to sweet potatoes.

Oil fish: a palm

Just like meat, a serving of oily fish, such as salmon, mackerel or sardines should be the size of a palm. The above fillet pieces weigh about 100g and will provide about 200calo. A serving like this will give you enough cardiovascular omega-3 fatty acids every week. According to Mrs. Porter, unless you're trying to lose weight, a serving of fish with a little more oil is not harmful.

Butter: thumb tip

Any fat such as butter, vegetable oil and spreads such as peanut butter should be eaten with no more than 1 teaspoon of tea, or the size of the thumb, from the nail to the knuckle to the head nails, and no more than 2-3 servings like that in a day.

Chocolate: index finger

A piece of chocolate with your index finger weighs about 20g and will provide nearly 100 calories. If you're older than average, you can get a little bit more chocolate.

Cheese: 2 thumbs

Appropriate cheese serving is about 30g, possessing the length and thickness of 2 thumbs. Such amount of cheese will provide about 125 calories and bring up 1/3 of your daily calcium intake.

Pastry: 2 fingers

Nothing will harm your weight, if you just sip a piece of pastry that has the size of your 2 fingers. This amount of pastry is enough to give you 185 calories.