Counting calories and weighing and measuring food was never the intention of the Banting lifestyle. In this short article, you’ll learn how to plan the portion size of your banting meals.
Many new Banters mistakenly think that Banting is an ‘eat as much as you like’ lifestyle or that they can eat freely from the green list. This is untrue. The LCHF/Banting lifestyle is about eating when you are hungry and eating until you are satisfied. – Prof.Tim Noakes
Question: If one is not supposed to be weighing food and counting calories, what do you count?
Answer: Count portions.
“What’s a portion?” you ask.
Well, a portion is an amount of food roughly equal to the size of your clenched fist, the palm of your hand, or the size of your thumb. For example, if a baked sweet potato is about the size of your clenched fist, that’s a portion for you. If a chicken breast is about the size of the palm of your hand, that’s your portion of chicken.
It’s really quite simple and easy to follow the portion rule once you get the hang of it.
Suggested Banting Portion Sizes
Protein: Base each meal around 1 to 2 palm-sized protein sources.
Carbs: Fill the rest of your plate with a variety of vegetables – 1 to 3 clenched fist portions (not shown above). Occasionally add a closed handful serving of fruit.
Fat: Add fat in the following recommended amounts per meal:
- All oils and cooking fats (olive oil, animal fats, etc.): 1 to 2 thumb-sized portions
- All kinds of butter (ghee, coconut butter, nut butter, etc.): 1 to 2 thumb-sized portions
- Coconut (shredded or flaked): 1 to 2 open (heaped) handfuls
- Olives: 1 to 2 open (heaped) handfuls
- Nuts and seeds: Up to 1 closed handful
- Avocado: ½ to 1 avocado
- Coconut milk: Between ¼ and ½ of one (400ml) can
Practise Good Meal Planning and Mealtime Habits
- Always plan your schedule and meal plan at least three days in advance. (Seven is better.)
- Do your grocery shopping in advance to coincide with your planning schedule.
- Eat three meals a day, starting with a good breakfast.
- Only eat when you’re hungry until you’re satisfied.
- Eat meals seated at a table in a relaxed fashion.
- Do not allow distractions like TV, phone, or email while you are eating.
- Chew slowly and thoroughly, don’t gulp.
- Take the time to enjoy the delicious, healthy food you have prepared!
- Make each meal large enough to satisfy you until the next meal – don’t snack, if you can help it.
- Stop eating a few hours before bed.
Remember. the key to Banting is to eat enough fat (and protein) to reduce your hunger and to allow you to eat less – and lose weight. – Prof. Tim Noakes