Healthy Dieting

It’s a technique frequently used by doctors, nutritionists and other practitioners trained in functional medicine. Once you grasp the general idea, the answer to how much protein you have to eat literally lies in the palm of your hand. And the method can be used for both Insulin Balance and Ketogenics.

The size of the palm of your hand, including its thickness and excluding your fingers and thumb, is about the same as the volume of protein food you will need to eat at each Insulin Balance meal. It may be a little more or a little less, depending on your lean body mass. In any case, the ratio of how many palms of protein to carbohydrate you should eat remains constant. For snacks, you will want a third of a palm of protein food. If you get a great deal of exercise, or are pregnant, you will need to add an extra third of a palm to each meal.

The only way in which the palm method breaks down in measuring protein is when you are having a meal or a snack based on microfiltered whey protein. This doesn’t matter too much since the exact protein content of a specific amount of whey protein – a scoop or a tablespoon, for example – is invariably given on the package. So you will need to judge your whey protein by grams of protein content rather than the palm method. Most microfiltered whey protein snacks should contain between 10 and 15g of pure protein. As a meal replacement, you are looking at 15 to 30g.

How Many Carbs

Use the same method to find out how much carbohydrate to eat – except that here things become slightly more complicated. On Insulin Balance you will need two palms of good carbohydrates – that is, low glycaemic carbohydrates such as steamed broccoli, spinach, cauliflower, green beans and salad vegetables. Alternatively, you can have one palm of medium to high glycaemic carbohydrates. You can even, if you want to get fancy and combine best-choice carbohydrates and higher glycaemic carbohydrates, have one palm of the best choice and half a palm of the higher glycaemics.

Gauging The Fats

The amount of fat that you need at each meal is about one tablespoon of the best: extra-virgin olive oil, flaxseed oil, coconut oil, or the fats in foods such as avocados, olives, fish or game, macadamia nuts, almonds or tahini. The amount of fat you eat usually doesn’t cause deficiency. From the point of view of the palm method, you will need to eat fat equivalent to the size of your smallest finger at each meal.

Great Protein Meal Choices

Fish, shellfish, chicken, organic beef, organic lamb, low fat cheese (occasionally), turkey, venison, eggs, wild duck, rabbit, and game, microfiltered whey protein. 1 palm full as thick as your palm

Good Carbohydrate Meal Choices

Celery, sprouted seeds and grains, lettuce, spinach, radicchio, cauliflower, broccoli, snow peas, cabbage, dandelion greens, fresh fennel, mustard greens, bok choy, Swiss chard, asparagus spears, cucumber, leeks, marrow, mushrooms, parsley. 2 palms full as thick as your palm

Poor Carbohydrate Meal Choices

Baked potato, carrots, parsnips, bananas, chopped dates. palm full as thick as your palm

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