The main reason for weight gain is overeating. To avoid this, it is important to monitor your diet and eat a balanced diet.
The plate rule (often called the "plate method") is a clear division of the plate into three sectors, each of which should contain certain products. This helps to maintain a balance of fats, proteins and carbohydrates in the diet and control the energy value of food. The idea of such a division belongs to experts from the Harvard School of Public Health
As explained by Anna Shafer, the rule (or method) of the plate prescribes dividing the plate into three parts, one by 50% and two by 25% and filling them in a certain way so that most of the vegetable food (non-starchy vegetables, fruits, berries) occupies, and the remaining two quarters are foods rich in proteins and carbohydrates.
"The plate rule can be used even during holidays or vacations to ensure a balanced diet outside the home or during feasts.
Is it possible to lose weight with a plate? Yes, if you distribute food on it in a certain way and constantly adhere to this way of eating. The right balance of fats, proteins, carbohydrates and fiber will help you always feel full, not overeat and not break into sweet and fatty dishes.
- Breaks between meals are 3-4 hours, no more, but no less. In just one day, you will get 3-4 meals.
- It is better not to fry, but to cook, stew, bake, and steam.
- Do not give up vegetable oils, but use them in small quantities.
- Exclude sugary drinks – juices, carbonated lemonades, milkshakes.
- Do not forget to drink enough water per day.
- If you like soups, do not forget to supplement them with meat and complex carbohydrates, for example, in the form of a piece of wholemeal bread.
