The palm of the hand
(or "eyball" system)
For those lacking the patience to weigh out food, here is a very practical system for staying in the Zone. Obviously, it doesn't offer the same guarantees as the more precise method, but it may prove useful to those unwilling to use scales and for those occasions outside the home. It is used to give indications in relation to lunch and dinner. At each meal, a quantity of protein (fish or meat) is consumed that is the size of the palm of your hand in terms of span and thickness (not including the fingers). The rest of the plate may be filled abundantly with vegetables and dressed with extra virgin olive oil. Conclude the meal with a quantity of fruit equal to the size of two fists. If you don't wish to give up pasta or bread, reduce the amount of vegetables and substitute the fruit with a quantity of pasta or bread equal to the size of your fist. |
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The block system
This is a more precise method. A block is the unit of measurement for food. Each block is made up of 9 g of carbohydrates, 7 g of protein and 3 g of fats. The calculation of the number of blocks to be consumed on a daily basis must take account of your lean mass and the type of physical activity performed. Some examples, purely by way of indication: A female housewife or employee may consume approx. 11-12 blocks divided into 3 blocks at breakfast, 3 blocks at lunch, 3 blocks at dinner, plus 2 or 3 snacks of one block each. A male employee may consume approx. 14-15 blocks divided into 4 blocks at breakfast, 4 blocks at lunch, 4 blocks at dinner, plus 2 or 3 snacks of one block each. A sportsman may consume approx. 18-20 blocks divided into 4 blocks at breakfast, 5 blocks at lunch, 5 blocks at dinner, plus 2 or 3 snacks of two blocks each. |
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