The last few pages include a lot of chatter and graphs about grams of carbohydrate, protein and fat. I included this for factual information, comparison and example. It would be easy to go down the rabbit hole with the particular grams of carbohydrate, protein and fat of various food items. You’ll drive yourself crazy trying to categorize every single food.
To stabilize your blood sugar and prolong fullness, the fist of carbohydrate and fist of protein do not need to be gram for gram. A 2:1 ratio of carbohydrate to protein will still be effective. For example, a piece of bread has roughly 15-20 grams carbohydrate. Depending on the size of your fist, this could be your fist-size portion of carbohydrate. A cheese stick has about 8 grams of protein. This could be your other fist. Or, you might need two cheese sticks. A fist-size portion of chicken breast might have 3 times the amount of protein. That exact ratio of carbohydrate to protein will change based on the food items you choose.
The important component of the BALANCE principle is to include an estimated fist-sized portion of protein to accompany the carbs you are eating, every time you eat. Do the best you can in choosing items that are appealing to you and then remember the principle of BURN – what still matters is eating when you’re hungry.
Technically, alcohol is a different nutrient than a carbohydrate, protein or fat. For the purpose of ONE-TWO PUNCH, especially if trying to lose weight, a serving of alcohol (beer, wine, whiskey, liqueur) is considered a carbohydrate. If you are trying to lose weight and you really want a beer with your burger, you might want to choose a lettuce wrap burger as your protein and choose the beer as your carbohydrate.