Achieving and maintaining a slim and balanced figure is a common goal for many people. Instead of resorting to extreme dieting or over-exercising, which can negatively impact your health, why not try the “plate rule”? This simple and effective method helps you control your portions, aiding in weight loss and a healthier you. Let’s explore this concept further.
1. What is the “plate rule”?
The “plate rule” is a method that divides your plate into three sections
The “plate rule” is a visual and straightforward approach to constructing a balanced and nutritious meal. It involves dividing your plate into three sections, each representing an essential food group. Specifically:
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Half the plate (50%) fruits and vegetables: Provide fiber, vitamins, and minerals, helping you feel fuller for longer and curbing cravings. Opt for a variety of colorful produce to ensure a diverse nutrient profile.
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One-quarter of the plate (25%) protein: Aids in muscle building and maintenance, supporting your metabolism. Choose lean protein sources such as white meat (chicken, fish), beans, and legumes.
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One-quarter of the plate (25%) carbohydrates: Provide energy for your body. Prioritize complex carbohydrates like brown rice, quinoa, and sweet potatoes over refined carbs like white bread and rice.
2. Effective weight loss with the “plate rule”
Effective weight loss with the “plate rule”
Take the success story of Linh Dan (29, Hanoi), who lost 9kg in 3 months by applying the “plate rule”. Instead of indulging in excessive eating, she divided her meals into three parts: vegetables (half the plate), and carbohydrates and protein (the other half). This allowed her to control her portions, eat slowly, and curb her cravings.
Previously, Linh Dan would consume three bowls of rice per meal with generous servings of food, leading to uncontrolled weight gain. With the “plate rule”, she not only reduced her food intake but also improved her eating habits.
Similarly, Ha Trang (27, Nam Dinh) adopted the “plate rule” to manage her portions as advised by her fitness trainer. Each of her meals consists of 50% fiber from vegetables, 25% slow-absorbing carbohydrates, and 25% protein.
By following the “plate rule”, Trang overcame her overeating habits and gained control over her appetite. She is now content with her figure and overall health.
3. How to implement the “plate rule”
Steps to implement the “plate rule”
To effectively apply the “plate rule”, consider the following:
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Use a plate size that aligns with your dietary needs.
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Divide your plate into three sections: vegetables (half), carbohydrates and protein (quarter each)
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Prioritize fresh and minimally processed foods.
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Eat slowly and chew thoroughly, savoring the flavors of your meal.
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Stay hydrated by drinking enough water daily.
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Combine with regular exercise for optimal weight loss results.
4. Expert advice on using the “plate rule” for weight loss
To better manage your eating habits, Dr. Phan Thai Tan, a health and weight loss coach, offers the following suggestions.
According to Dr. Tan, dividing your food into portions on a plate helps control your intake. Especially when trying to lose weight, you can reduce your carbohydrate intake and increase your fruit and vegetable consumption. For a short period (up to 6 weeks), you may even eliminate carbohydrates entirely from your diet, but this should be done under the guidance of a nutritionist.
Expert advice on using the “plate rule” for weight loss
Dr. Tan recommends choosing healthy foods, such as steamed or boiled vegetables, and using healthy oils like olive or avocado oil. Ensure you get 3-5 colors of produce on your plate, prioritizing homegrown or organic options.
For carbohydrates, opt for slow-absorbing options like brown rice, oatmeal, or whole wheat bread. Protein sources should include meat, fish, and eggs, with red meat limited to no more than 100g per day and consumed no more than twice a week.
Additionally, Dr. Tan suggests implementing the “reverse plate rule”. This means starting your meal with vegetables and soup before moving on to energy-dense foods like protein and carbohydrates. This helps create a sense of fullness earlier and supports your weight loss efforts.
Lastly, Dr. Tan emphasizes the importance of eating slowly and chewing thoroughly to fully appreciate the flavors and extend the feeling of fullness.
The “plate rule” is a simple and effective method for long-term weight loss and a healthier you. Start today and embrace a slimmer, more energetic version of yourself. Good luck on your journey!
Source: vnexpress.net
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