This Dietitian's TikTok Explains the "Rule of Fists" For Macros, and It's Unbelievably Simple
If you've ever heard the word "macronutrients" and felt like quietly exiting the chat, we get it — and registered dietitian Corinne Smith, MS, is here to help. Macronutrients (aka macros) are simply the three main nutritional categories of food: carbs, protein, and fat. You need all three in your diet, regardless of your fitness goals. But when it comes to putting food on the plate, the divisions can get a little confusing. How do you create a plate that's balanced between each macro but also satisfying and nutritious? That's where Smith's tip comes in.
In her TikTok, Smith introduces us to the "rule of fists." It's a simple tool to help you create a balanced meal: you use your hands to measure out the amount of each macro on your plate. Here's her rule of fists broken down:
- Vegetables: two fists. (Note: veggies aren't considered a macronutrient, but they're an essential part of your diet no matter what your goals are!)
- Protein: one fist.
- Carbs: one fist.
- Fat: two thumbs.
It's a useful trick because you can easily eyeball each amount without getting too into the exact measurements, which can be time-consuming, stressful, or triggering for some. Including each macro (plus vegetables) in your meal will also leave you feeling full and satisfied when you're done. Next time you're at a loss for how much protein, carbs, or fats to put on your plate, this could be the right trick to try.