Weight Loss with Palm Portions

When you follow Itrim's Palm portion system, you eat according to the Palm portion -diet menu when you want to lose weight.

To lose weight you need to burn more energy that you consume. When you eat according to the Palm portion -diet the carbohydrates you eat come from less energy dense carbohydrate sources like vegetables, root vegetables, fruit and berries. However, you avoid the more energy dense carbohydrate sources like rice, pasta, potatoes, bread and grains. You also eliminate added sugar, which is in, for example, candy, cookies and fruit drinks. By getting a large portion of energy from protein sources and by choosing vegetables with lots of fiber, you get a good feeling of satiety.

You should eat four meals evenly distributed throughout the day: breakfast, lunch, snack and dinner. An appropriate portion for breakfast, lunch, and dinner when you eat according to the Palm portion system, is a palm size amount of a protein source like fish, poultry, meat, eggs or a vegetarian alternative as well as three fist size amounts of less energy dense carbohydrate sources like vegetables, root vegetables, fruit and berries. For snacks, you cut the amount in half, i.e. half a palm size amount of protein and one and a half fist size amounts of vegetables, fruit or berries. You should drink approx. 1- 1.5 liters (33-50 fl oz) of water a day.

How to estimate amounts for a meal according to Palm portion -diet

Breakfast, lunch and dinner:
Protein: A palm size amount of protein sources like fish, poultry, meat, eggs or a vegetarian alternative.
Less energy dense carbohydrate sources: Three fist size amounts of vegetables, root vegetables, fruit or berries.

Snacks:
Protein: Half a palm size amount of protein sources like fish, poultry, meat, eggs or a vegetarian alternative.
Less energy dense carbohydrate sources: One and a half fist size amounts of vegetables, root vegetables, fruit or berries.

Remember that at least half of the fist size amounts during the day should come from root vegetables and/or vegetables.


Itrim Fact no. 38


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