Hand Portion FAQ: A Guide from

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Hand portion FAQ: A Guide from.

The amount of food you eat is a personal choice, but the amount of food you eat at a meal can also be personal choice. If you eat one medium-sized meal per sitting, then you should eat half a plate of food, right? Not necessarily, says nutritionist Salome Beighton, author of the newly released Hand Portion Size and Portion Guide. “This is an old-fashioned, rigid way of thinking, which assumes that the size of your plate is fixed and can never be changed.”. Read more about hand portion guide and let us know what you think.

The simplest approach is often the most successful one.

That’s one of the main reasons we recommend our hand portion technique to customers who wish to keep track of their food intake in order to lose or gain weight and/or enhance their health.

You may be thinking, “Why write a FAQ if it’s so simple?”

Well, no meal monitoring system is flawless, even though our hand portion technique has been verified via our experience with over 100,000 customers.

When you (or your customers) start utilizing hand portions, concerns are likely to arise, just as they do with any other form of meal monitoring. 

As a result, we’ve put up this “handy” tutorial to assist you in mastering the system.

It contains answers to all of our coaches’ most frequently asked hand-portion questions, as well as ones you (or your clients) may not have considered.

Use the links below to get to the answers you need, or read the whole FAQ to understand how to solve the most frequent problems ahead of time. 1st question:

“How can I explain hand portions to my clients?” says the first question.

“How precise are hand portions?” is the second question.

“How many hand portions should I eat?” is the third question.

Question #4: “Can I practice Paleo, keto, plant-based eating, and other diets with hand portions?”

“Do I measure my servings before or after cooking?” is question #5.

“How do I deal with meals that don’t fit?” is question #6.

“How do I account for mixed-food meals?” is question #7.

“Are beans and lentils protein or carbs?” is question #8.

Question #9: “What should I do if my hand parts aren’t yielding results?”

Question #10: “How can I persuade sceptical customers to try hand portions?”

“OK, but are there instances when hand portions aren’t appropriate?” asks the bonus question.

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Answers to ten frequent hand-portioning questions

“How can I explain hand portions to my clients?” says the first question.

Keep it brief and to the point.

We recommend beginning with something like:

You use your hand as a customized portioning instrument that you may take with you. 

You’re not really measuring your meal; instead, you’re gauging portion size with your hand. The picture below neatly summarizes the situation (and you can find a more detailed infographic here.)

There are many benefits to the method. We’d suggest addressing two of these straight away:

#1: You carry your hands with you everywhere you go. This ensures that you have a constant reference point no matter where you are—at the airport, at your mother’s home, during business lunches, at buffet restaurants, and elsewhere. (It also means you won’t have to listen to your tablemates moan as you frantically look up calorie counts on your meal tracking app.)

#2: Your hands are always the same size and proportionate to your body. As a result, they may be used as a reference point without the need of measuring cups or a food scale. (There’s no need to worry about your scale’s batteries running out or to take your measuring cups out of your bag awkwardly at a friend’s birthday dinner.)

You may then address a client’s particular queries or concerns as they arise.

“How precise are hand portions?” is the second question.

Hand portions are approximately 95% as precise as meticulously weighing, measuring, and monitoring your meals, according to our own estimates. With a lot less work and time spent on it.

And, given that calorie databases—the most common method for tracking calories and macros—can be as much as 20% wrong, the five percent variation here is insignificant for most individuals. 1

This technique also counts calories and macros for you since each hand part corresponds to a certain quantity of protein, carbohydrates, and/or fat.

It may be helpful to see what it would look like in real-life terms, so the tables below give you an idea of what we consider standard hand portion proportions.

For Men
1 hand (protein)	1 cup Greek yogurt / cottage cheese, 1 scoop protein powder, 2 whole eggs, 4 oz (115 g) cooked beef / tofu
one fist (veggies)	1 cup veggies (non-starchy) (spinach, carrots, cauliflower, peppers, etc.)
1 hand in a cup (carbs)	1 medium fruit, 1 medium tuber, 2/3 cup (130 g) cooked grains / legumes (rice, lentils, oats, etc) (potatoes, yams, etc.)
1 thumbs up (fats)	1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, and other similar ingredients

For Women
1 hand (protein)	2 whole eggs, 3 oz (85 g) cooked meat/tofu, 1 cup Greek yogurt/cottage cheese, 1 scoop protein powder
one fist (veggies)	1 cup veggies (non-starchy) (spinach, carrots, cauliflower, peppers, etc.)
1 hand in a cup (carbs)	1 medium fruit, 1 medium tuber, 12 cup (100 g) cooked grains / legumes (rice, lentils, oats, etc) (potatoes, yams, etc.)
1 thumbs up (fat)	1 tablespoon (14 g) oils, nuts, seeds, nut butters, cheese, dark chocolate, and other similar ingredients

Do you want to see the numbers? That’s very reasonable, particularly if you’re a numbers guy.

The tables below show how many grams of protein, carbs, fat, and calories each serving is roughly equal to.

It’s worth noting that the hand portion method implies a mixed diet, which means you’ll consume a variety of foods from each group. In other words, it expects you’ll consume a variety of protein sources, such as chicken, eggs, cottage cheese, and tofu, rather than relying only on chicken breast for protein.

Furthermore, as seen in the chart below, most foods do not contain just one macronutrient. It’s OK; the hand portion method takes care of that as well.

macros for men’s portions
1 gram of palm protein	145 calories, 24 grams of protein, 2 grams of carbohydrates, 4.5 grams of fat
1st, some vegetables	1.5 grams of protein, 5 grams of carbohydrates, 0 grams of fat, and 25 calories
1 carbohydrate cupped hand	120 calories, 3 g protein, 25 g carbohydrates, 1 g fat
1 fat thumb	2 g protein, 2 g carbohydrates, 9 g fat, 100 calories

macros for women’s portions
1 gram of palm protein	22 grams of protein, 2 grams of carbohydrates, 4 grams of fat, 130 calories
1st, some vegetables	1.5 grams of protein, 5 grams of carbohydrates, 0 grams of fat, and 25 calories
1 carbohydrate cupped hand	3 grams of protein, 22 grams of carbohydrates, 1 gram of fat, 110 calories
1 fat thumb	2 g protein, 2 g carbohydrates, 8 g fat, 90 calories

Make no doubt about it: Macro tracking is more precise than hand parts. However, they are precise enough to let you monitor your food consumption regularly and achieve your objectives (including physical transformation, if that’s what you’re seeking). And that’s all that counts.

“How many hand portions should I consume each day?” is the third question.

It is debatable.

We don’t have a one-size-fits-all solution that will work for everyone, but we do have some basic recommendations for those who wish to give it a go. Most individuals will be able to fulfill their requirements if they start with:

• At each meal, eat 1-2 palms of protein-dense meals
• At each meal, eat 1-2 fists of veggies
• At most meals, 1-2 cupped handfuls of carbs
• At most meals, 1-2 thumbs of fat-dense foods

Of course, depending on your objectives, you may need to tweak these basic guidelines to achieve results.

That is precisely why the Calculator was developed. 

It’s the most complete calorie, portion, and macro calculator available, having been designed, developed, and tested in the research lab—and proved successful with thousands of customers.

The calculation considers the following factors:

• Your personal information (height, age, weight, sex)
• Levels of physical activity (both daily movement and purposeful exercise)
• Goals for nutrition and fitness (weight loss, muscle gain, body recomposition, better health, peak performance)
• The deadline by which you wish to achieve your objective (within reason!)
• Human metabolism is ever-changing and adapting (a major benefit of this calculator)

What’s more, here’s what’s truly cool:

It instantly translates your calorie and macronutrient demands into hand portions after it has calculated your calorie and macronutrient requirements.

Following that, we’ll give you a free, customized instruction on how to use our hand portion method to meet your calorie and macro goals.

Question #4: “Can I practice Paleo, keto, plant-based eating, and other diets with hand portions?”

The answer is nearly always yes, regardless of eating habits. 

Indeed, our hand portions calculator allows you to choose from a number of dietary patterns, including Mediterranean, Paleo, vegetarian, ketogenic, and completely plant-based. (There’s also an option if you’ll eat virtually anything with no limitations.)

Furthermore, you may alter your macronutrient split (the amounts of protein, carbs, and fats in your diet) before seeing your results.

So if you’re not into keto (<10 percent carbs), but you prefer to eat lower-carb, you can adjust your hand portions to account for that. Same goes if you prefer a low-fat diet, or if you have any other preference about your macronutrient ratio.

Simply swapping out one part for another is a low-tech solution. Let’s assume you consume four meals a day and choose a low-fat diet. You could omit the thumb of fats from two of your meals in favor of an additional palm of protein or a cupped handful of carbohydrates. (Alternatively, you may divide the additional amount between the protein and carbohydrates.)

The main conclusion is that the hand portions method is infinitely flexible to a wide range of eating habits, and it requires virtually no arithmetic. 

“Do I measure my servings before or after cooking?” is question #5.

One of the most often asked concerns regarding using your hands to measure quantities is whether they are for cooked or raw meals.

Both are correct.  

Hand portions are used to plate your meal rather than to prepare it. You evaluate cooked items after they’ve been cooked (e.g., meat, pasta, rice). When it comes to things that you consume raw, you evaluate them uncooked.

And, if a dish can be eaten both cooked and raw (like spinach), you’d use your hand to measure the quantity that goes on your plate, whether you cooked it or not. (While there is a calorie difference between the cooked and uncooked versions, only those with the most advanced aesthetic objectives, such as bodybuilders, would notice it.)

Hand portions may therefore be utilized anywhere: at home, at restaurants, at buffets, at conferences, at a friend’s house, or at work.

Question #6: “How do I deal with meals that don’t fall neatly into one of the categories?”

The hand portion categories for most foods are protein, carbs, fat, and veggies. (If you’re unsure about a particular cuisine, this infographic may help.)

However, certain foods and beverages do not seem to fit well into the hand-size portion scheme.

The good news is that there are workarounds available. 

Liquids and meals with numerous components are particularly troublesome (as opposed to whole foods).

Here’s how to deal with them. No, you don’t have to measure beverages by pouring them into your cupped palm!

Dairy

Cow’s milk, non-Greek yogurt, and kefir may be difficult since they’re either a fairly equal combination of protein, carbs, and fat, or they might vary depending on the fat level you select (for instance, whole, low fat, skim).

We recommend deciding how to count a particular kind of milk or yogurt depending on its fat or carbohydrate composition.

• A “thumb” of fat is defined as 1 cup (8 ounces) of whole milk products. (Yes, despite the fact that it’s bigger than a thumb and contains some protein and carbohydrates.)
• Anything with less than 2% fat content is called a cupped hand of carbohydrates (while also providing some fats and protein).
• A cup of anything with a lot of sugar in it (chocolate milk, strawberry yogurt) is called a cupped hand of carbohydrates (while also providing fats and protein).

What happens if you eat a full-fat yogurt or whole milk that has been heavily sweetened? Is it a fat or a carbohydrate?

Consider this: If it’s already full of fat, you already know it’s a thumb of fat. However, if a lot of sugar is added to it, it becomes a cupped palm of carbohydrates. 

The important thing is to choose a strategy and stick to it. This is arguably more significant to most people than the categorization itself.

Because the hand portion method assumes your protein, fat, and glucose sources include lesser quantities of the other macros, it already has built-in buffers.

Furthermore, if you’re consistent with how you measure meals, you’ll be able to make adjustments more readily depending on the findings.

Plant-based milks

Plant milks are similar to cow’s milk. Depending on the source, they tend to offer a combination of macros, and categorization would also depend on whether or not they were sweetened.

Unsweetened varieties (like plain almond milk) usually don’t count since they only contain around 30 to 40 calories in a full cup (8 ounces) and are often eaten in modest quantities.

A sweetened version, on the other hand, would be a cupped palm of carbohydrates.

The trick, once again, is to choose a strategy and stick to it.

Eggs

Although eggs are considered a protein, they are often difficult to quantify since they are liquid in their uncooked state.

Two cooked entire eggs are about the size of a hand. The size of four fried egg whites is similarly comparable to that of an ordinary palm.

Of course, exact quantities may vary depending on the size of your hand.

Why do two eggs count as a palm of protein when they only contain approximately 6 grams of protein each? This is a query we’ve received regarding eggs. (That’s a total of 12 grams of protein.)

It’s an excellent question. First and foremost, keep in mind:

We use our hands to judge portion size using hand portions. We’re not re-engineering portions depending on the number of macros in a particular meal.

Because two eggs are the size of a palm, they are considered as one palm of protein.

If you’re wondering how this affects your overall protein consumption, it comes down to the concept of assuming a mixed intake of various protein sources.

We estimate that each palm of protein has 20 to 30 grams of protein in total. True, two eggs don’t provide as much protein as, say, a palm of chicken breast. However, a palm of chicken breast weighs more than 20 to 30 grams.

The concept: Most, but not all, sources will fall within the 20- to 30-gram range. Even if there are any specific outliers, the average of all the various protein sources you consume will very likely fall within that range (like eggs and chicken breast).

Cookies, ice cream, and potato chips (and other compound foods)

When it comes to naturally occurring or barely processed foods, it’s generally preferable to give each one a single hand portion.

However, you’ll want to allocate two (or more) hand portions to these highly processed “complex” meals. Because they count as both fat and carbohydrates, exactly as full-fat and heavily sweetened dairy products.

One handful equals one thumb of fat and one cupped palm of carbohydrates, which is a simple method to account for highly processed and complex meals.

Juice and soda

A serving of soda, however, does not fit into a cupped palm. In any case, a 12-ounce can of non-diet Coke is equivalent to one cupped hand of carbohydrates.

Although eight ounces would be ideal in terms of physical size (and overall carbohydrate content), 12 ounces makes the procedure much easier, since these drinks are often pre-packaged in this manner.

(We account for bananas, apples, oranges, pears, and other fruits of various sizes in the same way we account for bananas, apples, oranges, pears, and other fruits of various sizes since they’re “pre-packaged” by nature.)

The most essential element, once again, is consistency in how you measure your hand portions.

When it comes to juice, an 8-ounce glass equals one cupped hand of carbohydrates.

Alcohol

Alcohol should, in many respects, be considered a separate portion category since the overwhelming majority of its calories come from its alcohol content (7 kcal/gram), rather than its carb, protein, or fat level.

This is true for all types of alcohol, including light beer, microbrew/craft beer, wine, hard ciders, and spirits.

A “serving” of alcohol is about 5 ounces of wine, 1 ounce of spirits (e.g., vodka, whiskey, tequila), and 12 ounces of beer.

However, with the development of craft beers such as double IPAs, which have considerably greater alcohol content than “regular” beer, the traditional “beer serving” no longer holds up.

The majority of “regular” beer has between 4 and 5 percent alcohol by volume (ABV). Many craft beers have an alcohol by volume (ABV) of up to 9%, with some reaching as high as 15% to 20%.

And, since alcohol contains calories (again, 7 kcal/gram), increasing the alcohol content by doubling or tripling the calorie amount significantly increases the calorie content.

Furthermore, many craft beers include more carbohydrates than “regular” beers. The quantity of carbohydrates in a beer is determined by the method of production.

The beer will contain more carbohydrates if it has a thicker texture, a darker color, and a sweeter taste. A 12 ounce “serving” of beer has anything from 2 to 16 grams of carbohydrates. Furthermore, many craft beers are available in 16 ounce pint quantities, which are 33 percent bigger and contain 33 percent more alcohol, carbohydrates, and calories.

Is your mind already spinning? Don’t make things too difficult for yourself. As previously said, less is more.

So…

We suggest counting them as follows for hand portions:

• One cupped hand of carbohydrates or one thumb of fat equals one serving of wine, spirits, or “regular” beer.
• Dessert wine, sweetened spirit (e.g., gin and tonic, margarita), or sweeter/high-alcohol/craft beer counts as two portions—either two cupped hands of carbohydrates, two thumbs of fat, or one of each.

Last but not least, although hand portions may help you keep track of your alcohol consumption, it’s also essential to keep track of your total number of drinks. (You can read more about how all drinking has the potential to harm your health here.)

“How do I calculate quantities for mixed-food meals?” is question #7.

Soups and stews, which include a large variety of ingredients, may make it tough to allocate hand amounts (just as they do if you’re counting macros or calories).

You’ll just have to estimate and eyeball it, particularly if you didn’t prepare the dish yourself. 

Ultimately, each serving should include a ration of protein, vegetables, good carbohydrates, and/or healthy fats. When cooking for oneself, this is a pretty simple task. When eating meals prepared by others, make the best estimate you can.

Most essential, if your aim isn’t weight gain, eat slowly and deliberately until you’re satisfied.

Mixed-food meals like this often include a mixture of protein, carbohydrates, and fats, but are lacking in vegetables. Including a vegetable on the side may be very beneficial. Additionally, if the meal seems to have a higher percentage of carbohydrates and fats, adding more protein may assist (which they often do).

One thing to keep in mind is that you often “set it and forget it” when it comes to meals. To put it another way, decide how you’ll measure the hand portions and stick to it. You’ll know how to count the hand portions if you ever need to alter your intake. (If you opt to consume half as much soup as usual, you’ll just need to count half as many hand portions.)

“Should I consider beans and lentils as protein or carbs?” is question #8.

Because legumes and lentils are high in both protein and carbohydrates, how should they be counted?

Answer: It depends on the meal and/or the individual’s eating habits.

If someone is completely plant-based/vegan, beans or lentils are likely to count as their protein source since they are the most protein-dense foods they consume in a particular meal.

Beans and legumes, which are much higher in carbohydrates than protein, would usually qualify as a carb source for most other consumers.

They may, however, count as both… under specific circumstances.

Our recommendation is to start with the most protein-rich meal (if there is one) and work your way down from there.

Examples:

1. Beans, broccoli, and olive oil with chicken
2. Beans, rice, broccoli, and extra virgin olive oil
3. Beans with broccoli and olive oil in two servings
4. 1 tblsp. olive oil, 1 tblsp. beans, broccoli

In example 1, the protein is chicken (the most protein-rich component of the meal), the carbohydrates are beans, the vegetable is broccoli, and the fat is olive oil.

In example 2, the protein is beans (the dish’s most protein-rich component), the carb is rice, the vegetable is broccoli, and the fat is olive oil.

In example 3, one serving of beans would be considered protein, while the other would be considered carbohydrates. Because this situation is less clear-cut than the previous two, it becomes more challenging.

It would depend on the diner in Example 4. Omnivore? The beans would then most likely be counted as a carb. Plant-based? The beans would therefore most likely be counted as a source of protein.

Question #9: “What should I do if my hand parts aren’t yielding results?”

You can always adjust your hand parts, but before you do, it’s a good idea to know what realistic rates of development are.

Before attempting to alter things up, stick with a constant amount of hand portions for at least two weeks and track your improvement. This gives you ample time to see whether you’re coming any closer to your goal—or not.

If you want to lose weight…

How quickly you can reduce body fat is determined by how consistently you can (or want to) follow the instructions.

Weekly fat reduction rates that are realistic

Progress	Body Mass Percentage	Men	Women
Extreme	1-1.5 percent of your whole body weight	2 to 3 pounds (0.91-1.36 kg)	1.65-2.5% of body weight (0.75-1.13 kg)
Reasonable	0.5-1 % of total body weight	1-2 pound (0.45-0.91 kg)	0.8-1.65 pound (0.36-0.75 kg)
Comfortable	<0.5% body weight	~<1 lb (0.45 kg)	~<0.8 lb (0.36 kg)

Here’s how to put each of these categories into perspective:

Extreme: Requires a level of consistency of 90 to 100 percent.

Reasonable: 70 to 85 percent consistency is required.

Comfortable: Requires a consistency of 50 to 65 percent.

Obviously, the more consistent you are, the quicker you will improve and reduce weight.

It’s also essential to keep in mind that fat reduction is seldom a straight line. It varies from one day to the next and week to week. The objective is to observe a decreasing trend in the long run.

But if you don’t perceive that pattern…

Remove 1 to 2 cupped handfuls of carbohydrates and/or 1 to 2 thumbs of fats from your daily diet to modify your hand portions. (That’s 2 to 3 total carbohydrate and fat servings.) This equates to approximately 250 fewer calories consumed each day.

If you want to develop muscular…

Age, biological sex, genetics, and food intake consistency, as well as resistance exercise experience, intensity, frequency, style, volume, and more, all influence muscle development.

Monthly muscle growth rates that are realistic

degree of fitness	Men		Women
Beginner	1-1.5 percent of your whole body weight	1.5-2.5 pound (0.68-1.13 kg)	Body weight: 0.5-0.75 percent	0.65-1 pound (0.29-0.45 kg)
Intermediate	Body weight: 0.5-0.75 percent	0.75-1.25 pound (0.34-0.56 kg)	0.25-0.35% of total body weight	0.325-0.5 pound (0.14-0.23 kg)
Advanced	0.25-0.35% of total body weight	0.375-0.625 pound (0.17-.28 kg)	Body weight: 0.125-0.1875 percent	0.1625-0.25 pound (0.07-0.11 kg)

Muscle growth, like fat loss, is not always linear. After the first year of devoted training, progress seems to come in fits and spurts.

But if you’re not developing muscle as quickly as you’d want…

Simply increase your daily consumption by 1 to 2 cupped handfuls of carbohydrates and/or 1 to 2 thumbs of fats. (Again, that’s 2 to 3 total carbohydrate and fat servings.) This equates to a daily increase of approximately 250 calories.

Do you want to know more? Here’s a detailed look at how to modify your portions when you’re not seeing results, as well as a handy printable reference guide on how to improve your intake.

Question #10: “How can I persuade sceptical customers to try hand portions?”

If you’re a coach, you may have clients who are accustomed to tracking calories and/or macros and are skeptical that hand portions will provide the same benefits.

On the other side, you may have customers who refuse to count anything and instead prefer a more intuitive approach.

Neither of these methods is inherently flawed. (Learn more about the differences between hand portions, macro counting, calorie tracking, and intuitive eating.)

However, if a client isn’t getting the results they want from their current food intake monitoring technique, you may suspect that hand portions might assist.

So, how can you assist critics of hand-portioning?

Hand portions should be seen as an experiment. 

One of the pillars of our own coaching approach is self-experimentation. (For additional information, see 3 diet experiments that may help you alter your eating patterns.)

Why? It relieves the stress of having to make a “perfect” dietary decision. It’s not a huge issue if you try something and it doesn’t work out. By using the elimination method, you’re one step closer to finding out what works for you.

And, in the best-case situation, You discover something that really works for you.

Make it an experiment if your customer is willing to test out hand portions for two weeks. 

Encourage them to collect data on their experience in the manner of a scientist, without passing judgment.

Check in at the conclusion of the two weeks to see how the experiment went and determine how you’ll proceed.

Once our customers try hand portions, we find that they work for many (if not all!) of them. However, keep in mind that even after their experiment is over, your customer may still be unsure regarding hand portions. That’s OK.

Everyone is different, and you never know how a certain style of eating will work unless you give it a go.

“OK, but are there instances when hand portions aren’t appropriate?” asks the bonus question.

Hand portions work well for those who want to eat, exercise, and live well. They’re simple to use, comprehend, and extremely adaptable, and they need very little work.

However, it would be incorrect to claim that hand portions are the best option for everyone.

For various objectives, different methods are effective. In the end, whether you utilize hand portions, PN’s plate technique, macro counting, nutrient timing regimens, or any other nutritional tool relies on your goals or “task to be done.”

Hand portions, in particular, may not be the best option for those with the most extreme aesthetic and performance objectives.

Professional athletes and physique models, for example, may need a more exact approach, such as macro counting or a rigorous diet plan. Athletes who need to lose weight or achieve a particular body fat percentage, such as in preparation for a UFC bout, are in the same boat.

Keep in mind that these individuals are being paid to eat in this manner. It’s a requirement of their position. And there are costs associated with it. 

(If you’re curious in the costs of getting lean, check out our page on the cost of getting lean.)

Some individuals will try the hand parts and decide they don’t like them.

People who like statistics and data, for example, may find monitoring macros and calories, as well as body changes, motivating. These individuals are typically emotionally disconnected from statistics, seeing them as data rather than assigning “good” or “bad” qualities to them.

These individuals may try hand parts as indicated above and conclude, “Nah, I’m fine.” That is correct.

It all boils down to the following:

For many, if not all, individuals, hand portions work. However, since there is no one optimal method to eat, there are always outliers.

 

References

To see the information sources mentioned in this article, go here.

If you’re a coach or wish to be one…

It’s both an art and a science to guide clients, patients, friends, or family members through healthy food and lifestyle adjustments in a manner that’s tailored to their individual body, tastes, and circumstances.

Consider the Level 1 Certification if you want to learn more about both.

Portion Control is important to maintain a healthy lifestyle. The amount of food that you can eat is important to your diet. When it comes to controlling portion size, there are many myths that can be used to explain how to control your eating. One is that you will starve if you don’t eat a certain amount of food. Another is that you have to eat a certain number of calories to maintain your ideal weight. What is the truth about portion control?. Read more about precision nutrition meal plan and let us know what you think.

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