JJ Virgin shows how to measure protein intake accurately. Weigh a chicken thigh (about 4.3 oz), log it into a nutrition app, and you'll see roughly 38-40g of protein. Do this until the portion size becomes familiar enough to eyeball.
Most women are totally undereating protein. They might be overeating, but they're undereating on their protein. So I'm gonna show you how it's done. Now, first of all, you gotta use a food scale because otherwise you're just guessing and that got you into the mess in the first place. So the reality is this is a chicken thigh. Now, this is not all protein. There's some fat here too. So when I am weighing it, I've gotta weigh it and also factor in the fat. So how I do that is simple. I just put it into an app. So right here, this is 4.3 ounces of chicken thigh. Thigh, and I'm going to enter this into the app. And the app tells me that right here, this is 38 grams of protein and 5 grams of fat. So I can easily get up to my 40 grams here with just a little bit more, right? So, and again, you don't have to be perfect, but this is 40 grams of protein right here. 4.6 ounces of chicken thigh, 40 grams of protein. And I made it super simple because I just put it into the app. And this is what I would recommend to you is as you're starting out, use a food scale, use an app so you get clear as to how much, what 40 grams really looks like. Once you're used to it, then you don't have to use this anymore, but use it to make it easier for you to get started.
