Starving yourself is not a healthy way to lose weight.
To address this issue, Chinese nutritionist Song Youxuan developed a new approach called the “234 Eating Rule,” drawing from her own impressive weight loss journey. She successfully lost 35 kg in a year and helped her students lose up to 23 kg healthily and sustainably.
The 234 Eating Rule can help you lose a significant amount of weight while staying healthy. (Illustrative image)
If you’re looking for an effective, easy-to-follow, and long-lasting diet, discover the 2-3-4 weight loss plan.
What is the 2-3-4 Eating Rule?
The 2-3-4 Eating Rule is based on nutritional principles, suggesting a ratio of 25% protein, 35% carbohydrates, and 40% fat. According to general recommendations, a healthy diet should consist of:
– Protein: 10–20%
– Fat: 20–30%
– Carbohydrates: 50–60%
However, nutritionist Song Youxuan, based on her practical experience and nutritional balance principles, adjusted this ratio to 25% protein, 35% carbohydrates, and 40% fat. This method is called the “2-3-4 Eating Rule,” emphasizing providing the body with sufficient energy and nutrition while effectively supporting fat burning.
The unique aspect of the 234 diet is that it doesn’t require strict deprivation; instead, it focuses on choosing quality foods and reasonably allocating nutritional groups in meals. This approach helps individuals not only lose weight but also maintain overall health, avoiding the exhaustion often associated with other dieting methods.
How to Effectively Implement the 2-3-4 Weight Loss Method
1. Adhere to a Reasonable Nutritional Ratio
The 2-3-4 weight loss plan is based on a nutritional ratio of 25% protein, 35% carbohydrates, and 40% fat. This ensures the body receives the necessary energy and nutrition while effectively supporting weight loss.
Construct your meals with specific food groups.
– 25% Protein: Obtain protein from clean sources such as:
Eggs: Especially boiled eggs.
Chicken: Preferably skinless chicken breast.
Fish: Salmon, tuna, or mackerel.
Tofu and beans: Silken tofu, green beans.
-35% Carbohydrates: Quality complex carbohydrates are essential:
Whole grains: Brown rice, oatmeal, quinoa.
Tubers: Sweet potatoes, potatoes.
Legumes: Red beans, black beans.
– 40% Fat: Choose healthy fats such as:
Olive oil: For cooking or salad dressings.
Butter: In small portions.
Nuts and seeds: Almonds, walnuts, chia seeds.
2. Control Daily Calorie Intake
To lose weight without depleting your body, restrict your calorie intake to 1,200–1,500 calories daily. Ideally, each meal should provide around 500 calories, depending on your individual energy needs. Calorie control not only aids in fat loss but also maintains a stable metabolism, ensuring long-term health.
3. Practice Moderation and Timely Meals
Timely meals are crucial in the 2-3-4 regimen. Eat breakfast within an hour of waking up to activate your metabolism. Maintain fixed mealtimes throughout the day, and prioritize fresh, whole foods over processed snacks, sweets, or sugary drinks for optimal bodily functions.
Timely meals are key to effective weight loss.
4. Don’t Completely Eliminate Carbohydrates
Even when trying to lose weight, refrain from entirely removing carbohydrates from your diet. Complex carbohydrates from brown rice, oatmeal, or sweet potatoes provide quality energy and reduce cravings. Additionally, legumes like red and black beans offer essential nutrients.
5. Stay Hydrated to Support Weight Loss
Drinking enough water maintains your metabolism and detoxifies your body. Aim for 2,000–2,500 ml of water daily, equivalent to 8–10 glasses. If you’re physically active or in a hot environment, increase your water intake to prevent dehydration.
Never forget to hydrate.
6. Ensure a Diverse and Healthy Diet
To provide adequate nutrition, eat a variety of food groups, at least 18 types daily. Whole grains, legumes, meat, fish, vegetables, and fruits are excellent choices. Incorporate vegetable oils and nuts like chia and walnuts into your diet for heart health and flavor enhancement.
Benefits of the 2-3-4 Weight Loss Method
1. Effective Weight Loss
The 2-3-4 approach effectively promotes fat burning without muscle loss. With a reasonable ratio of protein, carbohydrates, and fat, your body maintains balance and avoids energy deficits.
This method helps you lose fat while retaining muscle mass, resulting in a firmer and healthier physique.
2. Sustainable Health
This method not only aids in weight loss but also supports long-term health. Balanced eating reduces the risk of chronic nutrition-related diseases such as diabetes, cardiovascular issues, and obesity. A diet rich in healthy fats and quality protein optimizes bodily functions while minimizing the harmful effects of processed foods and refined sugar.
3. Healthy Eating Habits
Adopting the 2-3-4 diet helps establish healthy eating habits in daily life. Instead of opting for processed or fast food, you’ll learn to prioritize natural, nutrient-dense choices. A diverse menu, encompassing essential nutrient groups, ensures not just immediate health benefits but also long-term balance, setting a strong foundation for future well-being.
“Super Veggies: Nature’s Secret to Anti-Aging and Vitamin Boost”
Diễm Trang, the stunning first runner-up of Miss Vietnam 2014, found herself struggling with body image issues post-pregnancy, despite her acclaimed beauty and perfection. Her secret to shedding the pounds was not just rigorous exercise but also an unconventional diet that included a humble vegetable – water spinach, or as the locals call it, “rau chân vịt.”
The Smoothie Recipe That Gives Nutritionists Their Glowing Complexion
Nutrition expert Kailin swears by a daily smoothie packed with avocado, banana, and spinach to combat the damaging effects of free radicals on the skin and ward off signs of aging.
The Ultimate Brew: Unlocking the Weight Loss Secret in a Cup of Coffee
Coffee is not just a brain booster but also a diuretic and edema reducer. Drinking coffee at the right time can accelerate fat-burning processes.
The Chinese Girl Who Lost 17kg by Cutting Out Sugar
Sugar reduction in one’s diet not only aids weight loss but also offers a plethora of health and skin benefits. A young woman’s story went viral on social media as she shared her remarkable transformation after two years of diligently reducing sugar intake, losing an impressive 17 kg. Her before-and-after photos left everyone astonished, showcasing the power of a sugar-resistant lifestyle.
Does Sweet Potato Help With Weight Loss? These 3 Tips Would Have Given Me a 5X Slimmer Waist.
Sweet potatoes are not just a humble, familiar food, but they are also a powerful ally for those seeking their dream physique. But are you aware of the correct way to eat sweet potatoes to effectively lose weight while maintaining optimal health?
