Portion Distortion

How to Estimate Portion Sizes for a Low-Carb Diet

portion

A low-carb diet relies on knowing portion sizes to help you eat the proper quantities of the proper foods.  Some people eat healthy food, but do not watch their portion size  and then wonder why they aren’t losing weight.  To determine the number of low-carb servings you’re eating, you need to estimate portion sizes. You may be surprised to see that normal portion sizes are a lot smaller than you think, as the comparisons in the following table show:

Measurement Size
1/2 cup About the size of a cupcake wrapper
1 cup About the size of a tight fist or a tennis ball
1 medium fruit About the size of a tight fist or tennis ball
1 medium potato About the size of a computer mouse
1 ounce cheese About the size of your thumb or a pair of dice
3 ounces meat About the size of the palm of a woman’s hand or a deck of cards
2 tablespoons reduced-fat salad dressing About the size of a Ping-Pong ball
1 teaspoon oil or butter About the size of the tip of a thumb

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Remember:  6 proteins a day, spaced out 3-4 hours.  Two veggies (approx 1 cup each)  a day, two fruits (1/2 cup each) a day, 2 cups of lettuce at lunch and 2 cups at dinner.  I have a salad with veggies and protein for lunch and dinner and it fills me and it kills a lot of birds with one stone.

salad