Portion control made simple.
[gap]The reality is not many people have the luxury of time, we live in a fast paced world and figuring out your food intake shouldn’t add to the anxieties already on your plate.
With this in mind, we have come up with a simple enough method to control your meal portions without the need for scales, cups or complicated formulas.
SupaTrophy makes use of the Hand Diet method in terms of measurable simplicity, while the food choices are made up through a combination of the Zone and Paleo diets for their promotion of eating as close to source as possible.
Here how the portions work:
PROTEIN: The palm your hand is one.
FAT: Your thumb is one.
HIGH-CARB: Your cupped hand is one.
LOW-CARB: Your fist is one.
Men are recommended to consume two of each protein, fat, high-carb and low-carb portions per meal. Feed between 3 – 5 times a day depending on your goals.
Women are recommended to consume one of each protein, fat, high-carb and low-carb portions per meal. Feed between 3 – 5 times a day depending on your goals.
As with any other form of nutrition planning, this serves as a starting point. You won’t know exactly how your body will respond in advance; stay flexible and adjust your portions based on your hunger, fullness, and performance or weight goals. If needed, we recommend scaling up a half portion at a time and monitoring the change.
PROTEIN
Beef, lean lower in fat
Chicken, breast lower in fat
Duck, breast lower in fat
Eggs, yolks high in fat
Fish
Lamb, higher in fat
Ostrich Pork, higher in fat
Protein Powder
Seitan, non-GMO
Soy, non-GMO
Tofu, non-GMO
Venison
FATS
Almonds, unsalted
Avocado
Avocado Oil
Brazil Nuts, unsalted
Butter, unsalted
Cashews, unsalted
Coconut Oil
Coconut Milk
Hazelnuts, unsalted
Macadamia Nuts, unsalted
Olive Oil
Olives
Pecans, unsalted
Pine Nuts, unsalted
Pistachios, unsalted
Walnuts, unsalted
HIGH-CARBOHYDRATES
Apples
Bananas
Beans
Beetroot
Buckwheat
Butternut Squash
Carrots
Citrus
Chickpeas
Corn
Oats
Peas
Potatoes
Pumpkin Squash
Quinoa
Rice
Sweet Potatoes
LOW-CARBOHYDRATES
Asparagus
Bell peppers
Bok Choy
Broccoli
Cabbage
Cauliflower
Celery
Green beans
Eggplants
Kale
Leeks
Lettuce
Onions
Radishes
Spinach
Tomatoes
Turnips
Zucchini