Live Lean Nutrition Law #3
If you follow Live Lean Nutrition #2 you will experience amazing results.
However, at the end of the day (or week), if you’re in a caloric surplus (taking in more calories than you’re burning), you can still add on the pounds.
Note: by following a whole foods diet, you’d have a hard time overeating due to the satiating nature of protein and healthy fats. In other words, you’ll won’t feel as hungry.
Regardless, I have a very simple method to ensure your portion sizes are not blowing your calorie intake out of proportion.
#1. Visualize a dinner plate.
#2. Visualize the plate split into 3 sections.
#3. Section one is dedicated to your protein source (see grocery list via the previous pages for healthy sources of protein). For every meal or snack, you should have a protein source. A typical serving size of protein per meal is 3-4 oz. Of course, the quantity should be customized to your calorie requirements, but lets use 3-4 oz as an example. 3-4 oz of a chicken breast or steak is essentially the size of a deck of cards, or the palm of your hand. That should take up approximately ¼ of your dinner plate (as seen above).
#4. Next, add a whole bunch of non-starchy veggies (think the colors of the rainbow). Veggies like spinach, kale, and bell peppers are considered FREE FOOD. Load up! This should take up pretty much the remaining ¾ of your plate.
#5. Top the veggies with a serving of healthy fats (see grocery list for healthy fat sources). You could top your salad with a serving of almonds. When it comes to nuts, a small handful is considered a serving (1 oz). Or top your salad with a tbsp. of extra virgin olive. Healthy fats NEED to be a part of your diet. DO NOT FEAR HEALTHY FATS!
This quick and simple method to determine portion sizes will ensure your meals are full of muscle building proteins, vitamin and mineral packed veggies, and of course satiating/hormonal friendly healthy fats.