Your Portion Guide
Readiness for change
There are no fattening foods
Consistency and control
Vegetables and fruit
As you can see protein is measured using your hand. Practice this, weigh foods where possible and read food labels to get a better understanding of how much protein is in foods. Pretty soon you will be able to pretty closely guestimate a portion of protein from sight.
Protein contains 4kcal per gram and is responsible for maintaining lean mass. This is why we recommend a level of 2g per kg of bodyweight to support weight loss, muscle maintenance and metabolism.
Fats are a little more complex because they come in both liquid and solid forms. Liquid fats are mostly cooking oils, dressings and sauces or fats that occur naturally in foods. However, some foods like oily fish or nuts contain both protein and fats. This, once again, highlights the importance of educating yourself. 1 thumb equals one portion of oil, while two thumbs roughly equals one portion of solids.
Fats contain 9kcal per gram and are important for hormone function so we don’t advise a very low fat diet.