Food Quantity Part 2
Food Quantity Part 2: Ease and Sustainability
The Eyeball Method
Some people need to prioritize sustainability over precision when managing food quantities. The eyeball method is a good option for those who are easily overwhelmed or discouraged by weighing and measuring. It still follows the 40C/30P/30F guidelines.
PROTEIN
A palm-size portion of chicken, beef, fish, or turkey is approximately 4 oz. and delivers 28 g of protein.
CARBOHYDRATE
If vegetables are being used as the main carbohydrate source, the serving should be double the size of your protein portion. If using a denser carbohydrate source such as fruit or a starch such as rice or potatoes, then the serving size should be the same size as the protein source.
FAT
To round out the meal, add a thumb-sized portion (approximately a tablespoon or two) of good fats.
The Zone Diet
The Zone Diet was originally developed with the intention to create a diet that would reduce inflammation and risk of disease. Later, the diet was also used to increase performance in different types of training and sport, to great success.
The Zone system is a good intermediary between measuring every single thing you consume and using rough estimates provided by the hand method. It brings precision and accuracy to meal planning through the Zone block system of weighing and measuring. This system provides a simple entry point into weighing and measuring, avoiding the need for apps and technical knowledge.
The Zone Diet sets a macronutrient ratio of 40% carbohydrates, 30% protein, and 30% fat, and it encourages eating five meals a day (three meals and two snacks), with five blocks or less at each meal and no more than five hours between meals.
To learn more about the Zone Diet go to https://drsears.com/the-zone-diet/
7/1/22
WOD
“Yeti”
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
