Useful Plate To Taste And Pocket. We Eat Right

The benefits of strict diets have long been debunked, especially those that prescribe a monotonous and very low-calorie diet.

The benefits of strict diets have long been debunked, especially those that prescribe a monotonous and very low-calorie diet. For example, a week on rice with lemon water, five days on fat-free cottage cheese and apples, two days on mineral water and oatmeal, and then a couple of weeks at the gastroenterologist. In long-term treatment, and maybe with a psychologist, because severe food restrictions can lead to unexpected consequences in the form of bulimia and anorexia, or vice versa - uncontrolled eating behavior in a dream state.

 

So what to do? Eat healthy and tasty food, but in moderation! The problem remains in the definition of this most mysterious measure. To solve it, the idea of ​​​​a useful plate appeared.

How much food should be on a plate

The length of your palm is the diameter of the required plate. Of course, you can take a wider plate, but fill it no more than the described norm. Although psychologists who have observed and studied eating behavior claim that if the plate is small, but completely filled, then the brain gives a satiety signal earlier than if there is a large but half-empty plate.

They also recommend the light blue color of the dishes - it can reduce appetite. On the other hand, a kitchen or dining room in red tones contributes to the fact that there will not be a strong desire to sit up at a plate. Also get rid of the habit of eating while watching series, TV shows, movies.

 

In the case of a bowl, its volume should not exceed two of your palms folded in boats. The height of food laid out on plates should not exceed 2 cm. Snacking is not prohibited, but its size is the size of your fist. Its quality is also important. It is desirable that it be a compound: protein and vegetable / fruit / carbohydrate (for example, cottage cheese with berries) or carbohydrate and vegetable (bread, cucumber, tofu).

All drinks except water are also food. In the average version, half a plate should be vegetables, fruits, herbs and berries (fiber, fructose and vitamins), a quarter - carbohydrates (cereals, bread, preferably whole grains, boiled or baked potatoes), another quarter - protein (eggs, meat, fish, seafood , mushrooms, legumes). The total weight of food taken at one time ranges from 300 to 400 grams, depending on the gender of the person and his lifestyle. As a bonus, we present healthy desserts: baked apples, cottage cheese casseroles, dark chocolate, honey, fruit salad in sweet yogurt.

 

3 options for those who lead a sedentary lifestyle

Alas and ah, sitting still for 8 hours a day is now our direct official duty. Sometimes with jobs, deadlines, reports - and longer. And the stomach is empty, while calories are burned very slowly. It turns out that there is a conflict of interests in the body: the digestive system is empty, it requires “fuel”, and the body itself has not yet used up the previously received energy, has not turned it into movement.

Not eating at all is not an option, the gastric juices secreted by the body will begin to “eat” the stomach itself, which can lead first to gastritis, and in an advanced form to an ulcer. The solution is a reduced calorie diet. And it is desirable to stretch the meal longer, since the signal about the fullness of the stomach does not arrive immediately in our brain, which means that we have time to overeat. Make it measured, slow, maybe even ritualized. For example, calm music, beautiful service, conversation. All this will help you eat more slowly, which means you can control the amount of food you eat.

 

In addition, your menu should have more fiber to maintain intestinal tone, less protein, since you still don’t sell it, healthy carbohydrates, and special attention should be paid to brain nutrition. Nuts, dark dark chocolate, dried fruits are well suited for this purpose.

The main meal can be like this.

Option 1:

fruit salad (about 200 grams), cottage cheese with berries (about 150 grams), nuts (about 50 grams).

Option 2:

vegetable salad (about 200 grams), boiled chicken meat (about 100 grams), potatoes baked with spices (about 100 grams).

Option 3:

fish stewed with vegetables (200 grams), whole grain bread (50 grams), boiled rice (75 grams).

3 plates for those who play sports

 

Regular exercise burns not only calories, but also turns protein into tissues for building muscles. Therefore, for those who lead an active lifestyle, the amount of food can be increased and, moreover, the proportions of protein in relation to fiber can be brought to a ratio of 1: 1. You can also consume a little more carbohydrates, they will give energy for classes or work.

In this case, the diet may look like this.

Option 1:

natural yogurt (100 ml), boiled buckwheat (100-150 grams), fruits, including canned (100 grams), boiled egg.

Option 2:

stewed vegetables (100-150 grams), whole grain bread (100 grams), vegetable salad with ham and cheese (100 grams), turkey meat (75-100 grams).

Option 3:

vegetable salad (200 grams), sandwich with soft cheese and greens (approximately 75 grams), fish in balsamic sauce (150 grams).

 

Such an approach to nutrition will help you buy fewer products, but in a greater variety of them, gradually get rid of bad habits, discover new shades of taste in simple and healthy food. Thus, you get gradual and long-term weight loss, a feeling of lightness in the body, a healthy digestive tract, new experiences and, possibly, savings.