Thanks to a healthy and rational diet, which differs from diets, it is possible to reduce and maintain weight without harm to health. To avoid counting calories daily before each meal, you can use a plate with healthy food. The so-called plate rule helps to follow a healthy diet without weighing food.
We make up the diet according to the plate rule:
VEGETABLES
If you have a regular plate, then divide it conditionally in half and put the vegetables on the left side (50% of the plate). Any vegetables that you like, it can be: tomatoes, cucumbers, peppers, lettuce leaves, eggplant, carrots, zucchini, cabbage and others. They can be both fresh and processed. You can cook, stew, bake, steam or grill, avoid frying with oil. Vegetables can be seasoned with any oil, but in a small amount (1 teaspoon). These are additional fats that should be present in the diet.
The number of vegetables can be any and even more than half of the plate can hold. Vegetables bring great benefits to the body — not only vitamins, but also fiber. It is always better to start eating with vegetables, so you will definitely eat the norm. Otherwise, it happens that proteins and carbohydrates are eaten, and there is no room for vegetables in the stomach. It shouldn’t be like this.
Vegetables should fit in two palms. You can eat 5 or more servings a day.
SQUIRRELS
The right part of the healthy food plate is conditionally divided in half. Put the proteins (25%) on the lower part: chicken, beef, a little lean pork, turkey, duck, fish, eggs, seafood. Eat more animal proteins, they contain essential amino acids and other useful substances. In the best case, proteins in the diet should be of animal origin (about 70-80 %) and vegetable (20-30%). Do not forget to eat fish, it contains irreplaceable, but very important OMEGA-3!
Proteins saturate the body very much, as they are broken down for a long time, a lot of calories are spent on the process of their digestion. They quickly satisfy the feeling of hunger and allow you to stay full for a long time.
A portion of any meat should not be larger than the size of your palm without fingers. You can eat 1-2 servings of meat a day (about 70 g per serving). Eggs are not more than 2 pieces per day. Dairy products-2-3 servings per day (one serving — 200 ml of kefir, yogurt, milk or 2 slices of cheese).
CARBOHYDRATES
Put long, complex carbohydrates (25%) on the top of the plate. This is the part of the food that gives us the opportunity to stay full longer, as it gradually releases energy. Carbohydrates should not be neglected, they favorably affect the work of the intestines. Complex carbohydrates include cereals, legumes, whole-grain bread, pasta made from whole-grain flour and durum varieties, and even potatoes.
FRUITS AND BERRIES
Fruits or berries are consumed separately and are not considered a healthy food dish. 2-3 of any fruit should be present in the daily diet. The fruits can be of any size. Eating fruits and berries is part of a full-fledged proper diet. It brings a large amount of vitamins to the body. If you eat fruit every day, you will not need additional vitamins at all.
The number of berries and fruits should fit on two palms.
FATS, LIQUID, ACTIVITY
A plate of healthy food also involves the use of fats. Use healthy oils in moderation. Choose vegetable oils: sunflower, olive, corn, rapeseed and others. Try to avoid hydrogenated oils, they contain trans fats. And low fat content is not always good. Do not forget about nuts and seeds.
Do not forget about the liquid, check whether you want to drink or not: we pour a glass of water, take a sip, there is a desire — we drink, no — we pour it out. Liquid is not only water, but also coffee, tea, vegetables. There is no daily water allowance. All organisms are very different, moreover, the required amount of water changes daily. We drink from thirst!
Activity is not always a sport. It is enough to increase the number of steps to 10 thousand per day. It is worth doing sports only if it brings positive emotions, and does not exhaust and enter into a state of stress.
Between breakfast and lunch, a small snack of 1 fruit and 3-4 nuts is allowed. This will allow you to maintain a normal blood glucose level and high performance.
With a strong night city or a large time interval between dinner and bedtime, it is recommended to drink 1 glass of kefir or a warm herbal decoction with 1 tsp of honey.