BJS12345 Posted April 5, 2015 Share Posted April 5, 2015 The "eye-balling" doesn't sit well with me. How high in inches in your palm? Can someone please give me a measurement of meat or poultry in ounces?? Would 4 oz be a good estimate? I know Whole 30 doesn't weigh food, but I just need a better guideline for portion. size!! Link to comment Share on other sites More sharing options...
kirkor Posted April 5, 2015 Share Posted April 5, 2015 The palm sizing is the official part of the program. No more specific measuring than that. Whole30 is about more than just the bits of food we happen to eat, and that philosophy doesn't jive with discrete weighing & measuring. Link to comment Share on other sites More sharing options...
Hannlib Posted April 5, 2015 Share Posted April 5, 2015 Weighing is completely irrelevant to this programme. And the whole point of the palm sized portion is that it is individual specific. So even if I was to trouble myself to weigh a piece of meat the size of my palm for you (which I won't) it would be utterly irrelevant to you anyway because my palm is not your palm. Put food on your plate. Eat it. If you're hungry, snacky, slumpy or grumpy within 4 hours eat more next time. That's really all there is to it. Link to comment Share on other sites More sharing options...
MeadowLily Posted April 5, 2015 Share Posted April 5, 2015 "Your only job for the next 30 days is to focus on making good food choices. You don’t need to weigh or measure, you don’t need to count calories, you don’t need to stress about organic, grass-fed, pastured or free range. Just figure out how to stick to the Whole30 in any setting, around every special circumstance, under any amount of stress… for the next 30 days." Your only job? Eat. Good. Food." - See more at: http://whole30.com/2...h.ZseOsnMe.dpuf Eating more rather than less might seem counterintuitive but that's due to..... Dieting cracks the whip with no remorse Dieters dragging tired bones Through the exercise course Now skinny, sleeping restlessly Blessed with no serenity While friends say, she'd Make a awesome horse Link to comment Share on other sites More sharing options...
GFChris Posted April 5, 2015 Share Posted April 5, 2015 Look at the length, width and thickness of *your* palm. Start there. Use 1-2 palm-sized amounts of protein at every meal. When eggs are your protein, the serving size is the number of whole eggs you can hold in one hand without dropping them. For most folks, that's 3-4 eggs. We're not trying to be difficult: the palm size guideline is there so each person's portion is customized to their body size. Overall, you want to get to a place where your protein, veg, and fat combinations at each meal satiate you for 4-5 hours. Link to comment Share on other sites More sharing options...
BJS12345 Posted April 5, 2015 Author Share Posted April 5, 2015 I just finished the Whole 30 and only lost 2 pounds. I would really like to drop some weight this next time around. I love the eating plan and have no problem sticking to it. I feel great, sleep great, etc. I just feel like the template is too much food for my size. I just can't believe that a 5'3 woman's hand who has a BMI of 122 needs the same amount of food as a 5'3 woman with BMI of 126 for example. Food portions and caloric intake are based on an individual's size and activity level. Even the smallest version of the template could be too much food for a smaller person. Having the task of predicting how much food you will need for 4 hours is tough. If you don't eat enough and get hungry and eat a small healthy snack, isn't that better than overeating and not getting hungry and then being faced with the dilema of whether or not to eat yet abother meal 4-5 hours later when you're not even hungry?? No wonder smaller people don't lose weight on the Whole 30 diet! Link to comment Share on other sites More sharing options...
missmary Posted April 6, 2015 Share Posted April 6, 2015 a person who is 5'-3" tall and 122 lbs and a person who is 5'-3" tall and 126 lbs probably need about the same amount of food. in fact, the smaller person might need more because their metabolism runs a little hotter. Here is how you do it: try to follow the meal template to the best of your ability. Notice if you are hungry for the next meal. Not hungry? Eat less the next day. Hungry way before the next meal? Eat more. It really is simple. As you transition to eating three meals per day, some people find it helps to make up a full template meal and eat a portion of it, packing the rest up to eat as a snack later. Would that be less stressful for you? Link to comment Share on other sites More sharing options...
evaq Posted April 6, 2015 Share Posted April 6, 2015 One of the goals of undertaking a whole 30 is to get to a place that scaling/weighing your food is not necessary. You get better at gauging what satisfies and nourishes your body (after you push out all the food interference). Do you feel you're in a better place/more informed about what your body needs? Also, the weight loss is going to happen gradually - the more weight you have to lose, the greater the weight loss in 30 days. Your 2 lb loss could be because you're already very close to your healthy weight. Also, BMI is notoriously unreliable for a lot of the population and my doctor doesn't follow it. Not to discount BMI, I just want to note that it's not as reliable as most people think. Slightly off-topic, but it could be that while your weight is within a healthy range, what you're looking for is about tweaking body composition? Link to comment Share on other sites More sharing options...
BJS12345 Posted April 6, 2015 Author Share Posted April 6, 2015 a person who is 5'-3" tall and 122 lbs and a person who is 5'-3" tall and 126 lbs probably need about the same amount of food. in fact, the smaller person might need more because their metabolism runs a little hotter. Here is how you do it: try to follow the meal template to the best of your ability. Notice if you are hungry for the next meal. Not hungry? Eat less the next day. Hungry way before the next meal? Eat more. It really is simple. As you transition to eating three meals per day, some people find it helps to make up a full template meal and eat a portion of it, packing the rest up to eat as a snack later. Would that be less stressful for you? That might work, but #1 I have a bad habit of finding it difficult to leave food on my plate once it's on there. I am working on this!!!!! And #2, if I don't get hungry, can I just skip the remaining portion, and toss it out? Link to comment Share on other sites More sharing options...
BJS12345 Posted April 6, 2015 Author Share Posted April 6, 2015 One of the goals of undertaking a whole 30 is to get to a place that scaling/weighing your food is not necessary. You get better at gauging what satisfies and nourishes your body (after you push out all the food interference). Do you feel you're in a better place/more informed about what your body needs? Also, the weight loss is going to happen gradually - the more weight you have to lose, the greater the weight loss in 30 days. Your 2 lb loss could be because you're already very close to your healthy weight. Also, BMI is notoriously unreliable for a lot of the population and my doctor doesn't follow it. Not to discount BMI, I just want to note that it's not as reliable as most people think. Slightly off-topic, but it could be that while your weight is within a healthy range, what you're looking for is about tweaking body composition? I was just using BMI as a quick way of comparison. I don't know what my % of fat ratio is, but I would love to have it professionally measured. In the mean time I am only going by my stomach size and pant fit (and weight). I feel strong and healthy, but a little "heavy feeling". My waist size went from 32" to 29.5" which I am pleased with. My hips stayed exactly the same, and my arm maybe 1/2" smaller. I guess I could always tell if I was losing weight when I felt hungry. I hate feeling completely satiated when I get in bed and lay down at night. I have tried to cut down on my dinner portion and eat as early as possible and I will continue this into my next Whole 30. I am determined to have this program meet ALL of my needs, not just the non-scale ones!! I know it is possible...I think I just need some more time to experiment!! Link to comment Share on other sites More sharing options...
missmary Posted April 6, 2015 Share Posted April 6, 2015 I hate feeling completely satiated when I get in bed and lay down at night. Oh honey, this isn't good. Feeling hungry is not a virtue. Feeling satiated when you get into bed is a good thing! No need to feel stuffed and over full, no need to eat the full template as a snack if you aren't hungry for it, but neither should you be chasing a feeling of hunger/emptyness. Your body needs nourishment. Your body deserves nourishment. Try giving yourself that. 30 days, no calorie-counting, no second-guessing, no weighing or measuring. just honoring your body. feeling at peace with food is way more important than any number on the scale. try to focus your mind on that. Link to comment Share on other sites More sharing options...
BJS12345 Posted April 6, 2015 Author Share Posted April 6, 2015 @missmary Oh my body is nourished all right! I eat more vegatables than anyone I know and plenty of protein and healthy fats too! I guess I meant more "over full" than satiated. I go to bed early, so there isn't much time to fully digest before that. I will try to only listen to my body for the next 30 days and see how it goes. Thanks for your unput! Link to comment Share on other sites More sharing options...
jmcbn Posted April 6, 2015 Share Posted April 6, 2015 I was just using BMI as a quick way of comparison. I don't know what my % of fat ratio is, but I would love to have it professionally measured. In the mean time I am only going by my stomach size and pant fit (and weight). I feel strong and healthy, but a little "heavy feeling". My waist size went from 32" to 29.5" which I am pleased with. My hips stayed exactly the same, and my arm maybe 1/2" smaller. I guess I could always tell if I was losing weight when I felt hungry. I hate feeling completely satiated when I get in bed and lay down at night. I have tried to cut down on my dinner portion and eat as early as possible and I will continue this into my next Whole 30. I am determined to have this program meet ALL of my needs, not just the non-scale ones!! I know it is possible...I think I just need some more time to experiment!! I've mentioned before that I am of a similar height and weight to you, and in 40 days of whole30 I lost not a single pound. My body fat percentage did however drop quite substantially which to me is proof in itself that the program most definitely works. Your weight, whether you like it or not, isn't really relevant - it's the fat mass that should concern you. You can be skinny fit, or skinny fat - which you will be will depend on how you eat, and whole30 will ultimately get you to skinny fit so long as you stick to the meal templates. Your portion size may need some tweaking but only you can figure that out, but calorie restriction is not the way forward - calorie restriction will only get you to skinny fat. Experiment with the types/combinations of foods you are eating as well as portion size. There are certain foods that I've found that make me feel fuller much faster than others, and vice versa. And other foods which obviously have a slower release which an hour or so later make me think that maybe I ate too much... It's all individuals though, so what works for me won't necessarily work for you... Best of luck on round 2! Link to comment Share on other sites More sharing options...
MeadowLily Posted April 6, 2015 Share Posted April 6, 2015 I've mentioned before that I am of a similar height and weight to you, and in 40 days of whole30 I lost not a single pound. My body fat percentage did however drop quite substantially which to me is proof in itself that the program most definitely works. Your weight, whether you like it or not, isn't really relevant - it's the fat mass that should concern you. You can be skinny fit, or skinny fat - which you will be will depend on how you eat, and whole30 will ultimately get you to skinny fit so long as you stick to the meal templates. Your portion size may need some tweaking but only you can figure that out, but calorie restriction is not the way forward - calorie restriction will only get you to skinny fat. Experiment with the types/combinations of foods you are eating as well as portion size. There are certain foods that I've found that make me feel fuller much faster than others, and vice versa. And other foods which obviously have a slower release which an hour or so later make me think that maybe I ate too much... It's all individuals though, so what works for me won't necessarily work for you... Best of luck on round 2! The body changes with each passing decade. Blame it on hormones, metabolism and the aging process. Dieting and counting calories may not do anything for peri-meno-post-meno. Hormones can strike a blow even starting at age 28. Aging gracefully is something that most are not willing to accept and we can fight it like tigers for all we're worth. Belly fat can sneak up and bite anyone when they're not looking. The hormonal changes in the body will not respond to over-restriction and more dieting. The best advice from a Whole 30 is to eat breakfast within one hour of waking....and eat one like Tom Denham tells everyone. Not tiddly winks, snicky snacks, sneaky fruity nutty bars. Eat breakfast like a truck driver. It's a set-up for a hook-up with balanced hormone levels. Balance out those babies and it's Rock N Roll time. Link to comment Share on other sites More sharing options...
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