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Most people think controlling portions means counting calories, but we think there’s a better

way. Try our (much easier) .

Hand Measure system instead.

Your Hand is all you need.

Your hand is proportinonate to your body , its size never changes , and its always with you ,making it perfect tool for measuring nutients –minimal counting required.

Here how it works:

· Your palm determines your protein portions.

.Your fist determines your veggie portions.

· Your cupped hand determines your carb portions.

Your thumb determines your fat portions.

A note on body size

Of course, if you’re a bigger person, you probably have a bigger hand. And if you’re a smaller person… well, you get the idea. Your own hand is a personalized (and portable) measuring device for your food intake.

True, some people do have larger or smaller hands for their body size. Still, our hand size correlates pretty closely with general body size, including muscle, bone – the whole package.

Planning your meals flexibly

Based on the guidelines above, which assume you’ll be eating about 4 times a day, you now have a simple and flexible guide for meal planning.

For men:

· 2 palms of protein dense foods with each meal;

· 2 fists of vegetables with each meal;

· 2 cupped hands of carb dense foods with most meals;

· 2 entire thumbs of fat dense foods with most meals.

For women:

· 1 palm of protein dense foods with each meal;

· 1 fist of vegetables with each meal;

· 1 cupped hand of carb dense foods with most meals;

· 1 entire thumb of fat dense foods with most meals.

Of course, just like any other form of nutrition planning — including calorie counting – this serves as a starting point.

You can’t know exactly how your body will respond in advance. So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.

For example: if you’re trying to gain weight, and you’re having trouble gaining, you might add another cupped palm of carbohydrates or another thumb of fats. Likewise, if you’re trying to lose weight but seem to have stalled out, you might eliminate a cupped palm of carbohydrates or a thumb of fats at particular meals.

Remember: This is a starting point.

Adjust your portions at any time using outcome-based decision making,


We will provide you on how to use this method to build a Plate .


Get your Free Nutrition Balance Plate here :

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