When it comes to creating a nutrition plan that works for you and your goals, there are two factors that matter:
- Food quantity
- Food quality
It is food quantity that defines whether you lose or gain weight; if you eat more calories than you burn you will gain weight and if you eat fewer calories than you burn you will lose weight. Food quality is important for managing health, energy and hunger levels, which helps you stick to your plan for longer without running into the negative consequences.
Any nutrition plan (I try not to use the word diet) that works will have some method that helps you to eat fewer calories; whether that be through eating 'clean', having some rules & restrictions or monitoring your food intake.
Most people I work with are not ready to weigh and log each and every bit of food that they eat. And I try not to use that method too often, as I feel it is unsustainable in the long term and also changes your relationship with your food. There is definitely a time and place for weighing your food with scales (as in my 8-12 week Transform plan). But, most people should aim for a plan that is more flexible and requires less effort is something.
Using the hand as a portion guide is the main method I use with my Lean Living coaching clients. The hand is always with you and is more individual to you; the bigger you are the bigger your hand, and therefore the more food you will eat. Also, it gets you away from thinking about 'grams of food' or 'calories in that bit of food'. It is more flexible and puts the light on your own hunger and energy.
Here's a video showing how to use your hand to measure your carbohydrate portions. The number of portions will depend on your activity levels and your goal (muscle gain vs. weight loss vs health etc.). Changes can then be made based on the results you are seeing.