Nutrition, Uncategorized

Portion Control and Food Measurements


Last week I received an Instagram comment from a girl who was desperate to know more about portion control…

This is actually something I’ve been meaning to write about for a while now. My dieting methods (calorie counting, macro splitting within said calorie count and carb cycling) are extremely advanced and honestly do NOT need to be done in order to get results. 

I personally exercise these methods because I have been progressing my body over the course of 3 years now, and I am constantly researching, learning and practising new methods as part of my job.

I am my own fitness guinea pig, and my methods are things that I try, respond well to, and am able to put into practice at the right times, over the right periods, for the right reasons.

For example, I would NEVER count calories, measure my food, carb cycle or avoid cheats if I didn’t have scary photo-shoots coming up. I would be on a completely different and a much simpler eating plan, consisting of clean foods in macronutrient balanced portions. 

So, without further ado, here is what I would do if I wasn’t getting 100% naked 100% of the time, and what I recommend my clients do:

ALL FOOD SHOULD BE 100% CLEAN – aka all natural

BREAKFAST

It’s totally true what they say, breakfast really IS your most important meal of the day, and what you choose is actually more important than people think.

You ideally want a CLEAN starchy carb for energy release throughout the day, and a protein source if you train.

If fat loss if your goal, I would recommend 20 minutes of fasted cardio before breakfast, but if that’s not possible for you DON’T PANIC! Just do your cardio as HIIT (high intensity interval training) later in the day (AFTER weights if you lift).

  • Small/Big bowl of oats – Portion size depending on gender/goals – Sprinkle with cinnamon to sweeten, or if you lift, throw in a scoop of protein powder
  • 2-4 eggs with 1-2 slice wholemeal toast – Portion size depending on gender/goals
  • 1 pot Greek yoghurt with 1 banana

 

LUNCH

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

DINNER

You want to keep ALL your meals protein based, with a load of veg for fibre. Additions such as fats and clean starchy carbs should be dependent on training and goals. For example, if you’re lifting that day, have a small amount of clean starchy carb like brown rice or sweet potato in your pre and post workout meals. If you’re not, stick to fats for energy like nuts, eggs or avocado.

  • 1-2 portions of any lean protein source (such as 1-2 chicken breasts) – Portion size depending on gender / goals
  • WITH…
  • 2 LARGE handfuls any veg
  • WITH…
  • A small amount of clean starchy carb (brown rice, sweet potato etc) OR fat (egg, nuts, avocado)

 

LUNCH/DINNER ADDITIONS

It’s a huge myth that eating clean is boring eats. Look, it IS hard to turn down the junk food every now and then, OBVIOUSLY, but your actual meals can be great if you want them to be! Soups, stews, roast dinners, stir frys, currys…same old meals just without the crap!

  • Lemon is a great natural fat burner and squeezed on chicken or fish will give an added kick
  • Tobasco is also a great fat burner that adds a kick
  • Herbs and spices, any and all. Cajun is one of my favourites, as is cinnamon to sweeten things up a bit
  • Greek yoghurt is a great replacement for creams
  • Chopped tinned tomatoes are a great idea if you like more tomato based sauces
  • Soy sauce and/or sesame seed oil will make your protein and veg into an instant stir fry
  • Homemade stocks are a great idea if you like your soups and stews

IT DOESN’T HAVE TO BE BORING!

 

SNACKS

You can have 2 snacks a day:

  • Mid morning
  • Mid afternoon

Try to keep it protein based (Greek yoghurt snack pot or lean meat like a snack-pack of chicken), but if you are feeling energy zonked have a small piece of fruit OR some fats (handful nuts, half avocado, 1 boiled egg etc).

 

DRINKS

Drink water all day every day.

Green tea is a great option.

Coffee and tea are fine but stay away from sugar.

STAY AWAY FROM FIZZY DRINKS, FRUIT JUICE AND ALCOHOL

 

Above all else, TRUST YOUR INSTINCTS! You already KNOW if a portion looks too big or too small. A chicken breast, some veg and a small addition of brown rice is perfect if you’re trying to lose, but probably on the small side if you’re trying to gain muscle. And always remember to factor your training into the equation.

There will be a new download plan on the site soon that will go into much more detail when it comes to measurements, macro timing and training for your goals, so do keep an eye out. In the meantime, this is a GREAT place to start! 


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