On induction we aim for a fat/protein/carbs split of 65%/30%/5% which changes when we move into OWL as we add carbs and lower fat to balance it. Protein stays at about 30% throughout the phases.
One easy way to track this is to use a site like
www.fitday.com to log your food intake each day, as fitday works the percentages out for you!
You will see many members adding their fitday 'account' url to their signatures, so if you see this on a post you can click on it and take a peek at their menus.
A rule of thumb is to eat as much as you need to make you no longer feel hungry, but it is recognised that many of us got fat by not knowing when we were no longer hungry so we have to re-learn our hunger symptoms!
Looking at the suggested menus from DANDR it appears to me that a 'normal serving' is about 100-150 grams of meat/chicken etc.
If you are worried that you might be eating too much then try putting only half the amount of meat that you are used to eating on the plate with your veggies and eat that first.
Tell yourself that if you are still hungry in say 15 minutes you are allowed to eat more. This will give your brain time to realise you have eaten some food and decide if you are no longer hungry.
Take a long drink of water - apparently the 'hungry' signals can be mistaken for 'thirsty signals as they emanate from the same brain area.
If you still feel hungry then have say half of the meat that is left from your original large portion and eat that. Once you feel no longer hungry then put what is left away.
By doing this for a few days you ought to start realising when you are 'needing' to eat more because you are still hungry or if it is a matter of habit to eat more.
As we lose weight we have to re-evaluate our 'normal' portion size as a smaller body does not need as much sutenance as a largeer one. I have lost half of my original start weight and on liiking back at what I used to eat now find I am eating about half as much nowadays.
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May 11th, 2006, 02:20 AM
how much protein 
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