One aspect of following a Paleo meal diet that many people find confusing is the size of the portions they should be consuming. As we are all aware modern diets revolve around a person counting the calories, macros, points or checking to see if we are in Ketosis. This means that of course there is a need for being able to track every that you eat.
However, the first thing you are going to notice when it comes to following a Paleo diet is that it is very liberating. This is because there isn’t any counting involved, you don’t need to adhere to a strict weekly meal plan and you certainly don’t need to track how many calories you are eating. You are able to eat what you want along, as it is foods that are approved. Plus you can eat whenever you want. Certainly when you begin following a Paleo diet this can be somewhat confusing.
In this article, I’m going to offer up some advice about creating the perfect meals for you every time.
Generally, you will be told when losing to eat it is best to eat a little and often. However when it comes to following the Paleo diet generally you should be eating only 3 meals each day. By doing this you are allowing your body sufficient time (3 to 4 hours) between each meal to allow glucagon in your body to do its job i.e., provide your body with energy. Furthermore eating in this manner helps to keep levels of leptin in your body normal.
To create the perfect Paleo meal plan every time you should be using the following steps.
Step 1 – Build each meal around a protein source. It can either be meat, fish or eggs. Protein is a vital component of each of your meals as it is this that helps to stabilize your blood levels, as well as prevents you from eating too much at other meals.
Step 2 – Ideally the amount of protein you eat at each meal should be equivalent to the size of your palm. Also, make sure that you ensure that the protein is also the same thickness as your palm. Each meal you eat should include between 1 and 2 servings of protein that are equivalent to the size of your palm.
However when it comes to eggs you should be looking at eating as many as you can hold in your hand. For me that would be 3 eggs, however if you have a much larger hand you may find that you can hold 5.
NB: Make sure that you are also eating enough protein in relation to the amount of exercise you are doing. If you are relatively active then you should be eating at least 2 palm size portions of protein with each meal.
Step 3 – Now fill the rest of your plate with vegetables. Ideally, make sure that you eat a mix of both nutrient and carbohydrate dense vegetables with each meal. Again if you are someone who is particularly active then make sure that you eat plenty of non-starchy vegetables that are carbohydrate dense. The kinds of vegetables I would recommend here would be parsnips, beets, sweet potatoes, butternut squash and pumpkin.
Step 4 – If you are intending to eat fruit then you need to only enjoy 1 or 2 servings each day and these should be around the size of your fist. You have the option to either eat these as part of your Paleo meal plans or as a snack.
Step 5 – Finally we come on to healthy fats. You must make sure that you include some of these into each meal you prepare. If you are going to be using olive, coconut or almond oil then only use about 1 tablespoon or 2 teaspoons with each meal. When it comes to butter (clarified, ghee, coconut and nut varieties) then use again 1 tablespoon or 2 teaspoons of each (which ever you choose) with a meal.
I hope that you find these steps above useful when trying to determine just how much each meal you create should be comprised of as part of your new Paleo lifestyle.