The Zimbabwe Hand Jive - Or Worlds Easiest Diet*…?
I am incredibly bad at keeping food logs and weighing and measuring food. I often don't keep track of what I'm going to eat and when.
I usually start out very motivated about it. And then, after 2-3 days, sometimes even a week, I fall back into my old patterns. Fortunately, my eating habits are not the worst and that's why I still get away with it quite well... Although some of my friends might claim that my veins are not circulating blood but pizza.
Weighing and measuring your food is a way to get consistency and structure in your eating patterns. Read that again. It's about getting consistency and structure in your eating behavior. It is NOT about weighing and measuring your food! Even if I had a twin and we ate the exact same thing, there's a good chance we'd end up with different body compositions. Simply because so many factors can play a role. Exercise, sport, personality, environment, just to name a few. Just a different composition of our gut bacteria can make a difference here. And NO, that doesn't mean we should have our gut bacteria analysed or buy the new gut cleanse from some former dancer/fitness influencer.
It's about consistency and structure in your eating patterns.
And probably the easiest method in the world to pull this off is the Zimbabwe Hand Jive.
Anyone who has worked with me knows this:
Darstellung von Precision Nutrition
Meat, fish, lean dairy products and eggs can be measured with your palm.
Vegetables (and fruits) can be measured with your fist.
Fruits, starchy foods (potatoes, rice, pasta) and sweets with your hollowed hand.
Fats (oils, nuts, avocados) you estimate with your thumb.
It is always about the main component of a food. A steak also consists of fat, but much more of protein.
And with this, you have your very own super flexible meal plan to take home and to go.
Eating at the Vietnamese Restaurant:
Duck = about the size of a palm.
Vegetables = about the size of a fist.
Rice = fits in the palm of my hand.
Sauce... 🤔... 🤷 nobody is perfect.
A BigMac with fries and coke:
Meat patty = about the palm of my hand
Carbohydrates = 🤯
Fat = 🤢
But this is not about labeling food as good or evil. Because they are neither good nor bad. If you like to eat a burger once in a while, that's okay. You have two other meals that day. You can use the Hand Jive to quickly determine what you're missing.
And you can customize the Hand Jive to meet your specific goals.
Want more muscle? Increase protein and carbs.
Want to lose fat? Increase protein and vegetables (and fruits) and reduce carbs.
It is super easy to use. Stick to about 3-4 meals a day and give yourself 2 weeks to get used to it.
Track your energy level throughout the day. If your energy level drops, increase the portion size.
There is only one constant, unshakable rule: 1-2 fists of vegetables (or fruit) with each main meal.
EAT YOUR VEGGIES!
Cheers.
Marco
*the Hand Jive is not a diet, of course, but a help to make your diet easier.
