What are the correct portions?

Amount of food should closely match the amount needed by the body. Imagine the body as a steam engine furnace. If you over-supply it with coal, it will create smoke and work harder, producing a great deal of by-products. An adequate amount of fuel will create optimal efficiency.

No one would be overly skinny or fat if everyone just ate the amount of food required naturally by the body and chewed it properly! That's all. We do not live to eat, we eat to live! We must overcome the excessive need for flavours so that our natural hunger and thirst system will resume correct functioning once again.

Constantly counting calories and carbohydrates is unnecessary. Know these values, but do not spend hours calculating them needlessly.
With the help of Mother Nature, a little logical thinking, and a few tools, the correct portions are easily measured.

The right portion sizes:
- Fist sized fruits: 1 piece;
- Smaller fruits: 1 handful;
- Seeds: 1 handful;
- Side dishes: 1 fist;
- Meats: palm size = 1 slice (0.5 cm thick);
- Other foods: 1 spoon, 1 cup.

You should not eat a big amount in one go, you will feel better if you have small amounts more often. This way you don't over burden your stomach.