Plate rule: what a healthy plate looks like

Designed by Freepik Diets that involve fasting or strict adherence to a specific diet have long been considered relics of the past.

Modern fitness trainers and nutritionists recommend adhering to the principles of healthy eating (HE) in an effort to lose weight and reduce body size. The plate rule became a similar personification of the PP.

A diet for losing excess weight based on this principle is considered the most effective among similar methods of natural struggle for an ideal figure.

People who follow the plate rule quickly reduce the number of unwanted kilograms and centimeters without harming the normal functioning of the body.

What is this rule: the essence and principle of the method

Important! The essence of the nutrition principle under consideration is to use the same plate (preferably with a diameter of 21-25 cm), mentally divided into three parts, for daily meals, preferably at lunchtime.

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In order to correctly determine the boundaries of the zones on the plate, it is necessary to figuratively draw a vertical line exactly in the middle of the dish. Next, one of the sides is again divided into equal halves, but now horizontally.

Each of the resulting parts on the dishes is filled with different products that differ in both calorie content and their chemical composition. This property helps a person adhering to PN to correctly set food priorities and consume the required amount of calories without exceeding the daily norm.

According to the plate rule, the largest portion of the container should be occupied by vegetables, served raw, boiled or steamed. This side dish is low in calories and contains a high content of vitamins, minerals, micro- and macroelements, in particular fiber.

Moreover, some vegetables, for example, broccoli, have a negative calorie content, which is characterized by a predominance of the amount of kcal consumed during their absorption by the body over the amount contained in the product itself.

Fiber, which is the main component of vegetables, normalizes the functioning of the gastrointestinal tract and promotes a kind of cleansing of vital systems.

It is recommended to consume vegetables primarily for their best digestibility and filling the main part of the stomach. The best options for this type of side dish are:

• cucumbers;
• tomatoes;
• cabbage of all varieties (broccoli, cauliflower, Brussels sprouts, etc.);
• pumpkin;
• zucchini.

Attention! Vegetables in this case do not include potatoes and legumes. The composition of such products is dominated by starch and protein, rather than fiber and natural vitamins.

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Having eaten the vegetable part of the plate, you should begin to absorb the side dish, which takes up 25% of the dish used. This part should include carbohydrate foods necessary to maintain energy, as well as the normal condition of hair and nails. Slow carbohydrates traditionally include:

• porridge;
• potato dishes;
• durum wheat pasta;
• whole wheat bread.

For dessert, according to the plate rule, it is advisable to leave the protein part. Protein is extremely important for:

• maintaining normal functioning of all body systems;
• restoration of muscle tissue during physical activity;
• strengthening the body's protective properties.

It is recommended to fill the remaining 25% of the plate:

• poultry and other low-fat varieties;
• fish;
• legumes;
• eggs;
• seafood.

Be sure to check out:

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Description

The largest part, that is, half, must be filled with plant foods - vegetables.

Plate rule, photo, description:

• This is the lowest calorie food that is rich in vitamins and microelements. In addition, it contains a huge amount of fiber, which swells in the stomach and gives a feeling of fullness. A person remains full for a long time and not hungry. Fiber helps to get rid of feces and waste as quickly as possible, so the body will not poison itself.
• The second part is carbohydrates. That is, a quarter of the plate should correspond to a side dish or carbohydrates. It could be bread, rice, potatoes or some kind of cereal. Of course, it is best if it is durum wheat or whole grains. That is, complex carbohydrates. Their main advantage is not only that they break down slowly, releasing glucose, but also in the long-term absence of hunger. Scientists have proven that consuming large amounts of simple carbohydrates contributes to sugar surges and a rapid drop in glucose.
• Thus, the insulin level drops, and the person becomes hungry again literally an hour after eating. Be sure to exclude simple carbohydrates from the menu and replace them with complex ones. It could be oatmeal, buckwheat or barley. You can eat bread, but it must be coarsely ground and without yeast. Potatoes are also allowed, but under no circumstances should they be fried. It is best if it is baked or boiled, in the peel. Thus, potatoes retain a large amount of starch, as well as vitamins and minerals. Despite the fact that potatoes contain a large amount of carbohydrates, when properly prepared they can saturate the body with potassium, calcium and a large number of useful microelements.
• The fourth part of the plate is protein. It includes eggs, dairy products, meat and fish. Protein is a product that takes a long time and is difficult to digest in the body. About a third of all calories are spent on protein digestion. Despite this, protein food is simply necessary for people, because it is a building material for muscles.
• Accordingly, the formation of muscles, new muscle fibers and tissues, the heart, uterus and other muscular organs is impossible without protein. This is worth remembering, especially if a person is asthenic and has a thin physique. The optimal diet for such people is a large amount of protein, since without it muscle mass will be broken down and only then fat. For these purposes, it is worth using lean meat. That is, only the adrenal part of the pork is allowed, without a large amount of fat. It must be cut off before heat treatment.
• Fish. It is allowed to eat even fatty varieties, that is, sea varieties. The composition contains unsaturated fatty acids, omega-3 acids, which participate in chemical reactions occurring in the body. Without these amino acids, cell division and the formation of certain substances are impossible. But varieties such as hake and pollock will also be healthy, despite their low fat content. They can be consumed even in the evening without fear of overeating.
• Seafood is allowed. Among them are shrimp, squid, oysters. Eggs can be boiled, scrambled eggs. Poached eggs will also be useful. Try to avoid scrambled eggs and various fried egg dishes. You should definitely include cottage cheese in your menu, and not low-fat, but five percent. Scientists have proven that low-fat dairy products are poorly absorbed by the body. To absorb calcium, you need vitamin D, which dissolves in fat. If there is not enough fat, all calcium will pass through the body in transit. There will be no benefit from consuming such products. The optimal amount of meat and fish that should be on the plate is about 70-100 g.

Does this diet always help with weight loss?

Of course, compliance with the rule in question does not guarantee weight loss if:

• lack or insufficient physical activity;
• neglect of drinking regime;
• frequent unhealthy snacks;
• high consumption of sugar, flour, salt;
• the presence of dysfunctions of individual body systems;
• irregular adherence to the basic principles of the plate rule.

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Who is allowed

The undoubted advantage of the one plate diet is its absolute safety. Such a nutrition system does not require giving up any foods. Those who are losing weight can eat everything they did before, but in much smaller portions.

The dish diet is allowed to everyone without exception. Even teenagers, who are often prohibited from reducing calorie intake, successfully use this system. After all, it is based on the principles of proper nutrition. The body receives all necessary nutrients, vitamins and microelements in sufficient quantities.

Balanced meals made from healthy foods help normalize weight. Avoiding fried, spicy and too fatty foods has a beneficial effect on your figure and general well-being.

Pros and cons of eating according to this method

The growing popularity of this nutritional method is due to a number of benefits for those who adhere to it. We are talking about the following factors:

• no need to count calories and nutritional supplements for the daily diet;
• simplicity and transparency of the proposed systematization of meals;
• the need for mandatory consumption of foods of varying nutritional value and chemical composition, which makes the daily diet balanced and rich in vitamins and nutrients;
• the ability to independently select products.

Despite the above advantages of forming a diet according to the plate rule, it is worth noting that it, like other principles of a proper diet, has a number of disadvantages that are necessary to take them into account:

• lack of data on the consumption of dairy products and fruits as part of such menu adjustments;
• insufficient information for people trying to lose excess weight, specifying the daily amount of calories, BJU, daily number and volume of portions, and so on.

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Flaws

There are many disadvantages to this nutritional method.

The plate method for weight loss, disadvantages:

• The fact is that according to this principle you cannot choose foods for breakfast, lunch and dinner. This method is more suitable for lunch, since in the morning carbohydrates are recommended along with dairy products, that is, proteins.
• In the evening, many nutritionists do not recommend consuming carbohydrates at all, even if they are complex. 3 hours before bedtime, it is better to completely exclude any meals, regardless of what they consist of. It is recommended to consume simple and complex carbohydrates before 14:00, that is, in the morning and at lunch. In the evening, they should be replaced with fiber, that is, vegetables, and protein products.
• This nutrition system is not suitable for people who train in the gym or use cardio training. This category requires a high protein content, so the menu does not cover all needs.

Professional opinions

The opinion of professionals about the plate rule is overwhelmingly identical: experts talk about the convenience and effectiveness of this method in adjusting the daily diet in order to lose weight or form an ideal figure.

Janelia Skripnik, professional fitness trainer and nutritionist

According to Janelia, the principle in question is the fastest and most convenient for honing the appearance of your own body. Skripnik explains that, despite the fact that there is no 100% guarantee of weight loss when using this method, there is still a high probability of its effectiveness, but only subject to a responsible approach to adjusting the lifestyle in general (playing sports, giving up bad habits, and so on) .

Anna Margolina, PhD in Biology in the USA

Anna Margolina believes that the plate rule is nothing more than the simplest way to organize a balanced diet, especially important for people after 40 years of age. According to the specialist, it is thanks to loyalty and the right to choose products to fill the fictitious areas of the dish that people guided by a similar principle will be able to avoid depression, stress, anorexia, bulimia and other consequences of adhering to the rules of a strict diet for weight loss.

Ekaterina Krasavina, fitness trainer, fitness model

Ekaterina is sure that in order to lose excess weight and further maintain an ideal shape, you need to regularly monitor the food you consume, which the plate rule will help you cope with. This technique, by restructuring the lifestyle of the person using it, can not only guarantee timely achievement of the desired results, but also minimize the risk of returning extra pounds or centimeters in the future.

The principle of diet composition

There is an opinion that the one-plate diet was developed by American nutritionists. Their goal was to invent a diet that would be as simple as possible and accessible to everyone.

Indeed, to follow this nutritional system, you do not need to count points and calories, weigh foods and give up salt and sugar. The one plate diet allows you to lose weight by reducing portions.

Nutritionists have found that it is not a piece of cake or fatty meat that makes you gain weight. Weight gain occurs because many people find it difficult to control their appetite. It is the abundance of high-calorie foods that leads to obesity. And the one plate diet helps solve this problem.

To lose weight using this method, you will need a flat plate with a diameter of 20-25 cm. The basic rule is to eat only what fits in this dish at one meal. But this does not mean that food can be heaped on until it begins to fall out of the plate. Products should be evenly distributed throughout the dishes. You can eat 4 times a day.

Attention! Reviews and results of the one-plate diet indicate effective and safe weight loss.

Main conclusions

The plate rule, due to the simplicity of its application in practice, can become an effective assistant in the fight for an ideal figure, but only with regular physical activity, as well as if you exclude harmful foods from your diet.

By dividing a plate with a diameter of 21-25 cm into 3 parts and filling the largest of them with vegetables, and the other two with proteins and carbohydrates, you can get a balanced meal that meets the requirements of the basic principles of a healthy diet.

Despite the lack of guarantees associated with the effectiveness of this method, numerous positive reviews from specialists in the field of nutrition and sports indicate its harmlessness and advisability for practical use in your diet.

Features of product selection

There are several basic recommendations for choosing products that should be used for this diet.

Plate rule for weight loss, features of product selection:

• First of all, this applies to meat products. In no case should proteins be replaced with processed meat products, that is, sausages and sausages. It is best if it is boiled or baked meat. Under no circumstances should food be fried in large amounts of fat. Thus, it is very difficult to control calorie content, and even more so the fat content. Therefore, the entire nutrition system will go down the drain if there is much more fat than you need.
• This rule also applies to the use of soups. In our country, it is customary to eat soup at lunchtime. It is not included in this nutrition system, but this does not mean that you cannot eat soup. The plate rule also applies to soup.
• But in this case, it must be supplemented with a small amount of vegetables, a small piece of black bread, and also a piece of meat. Cutlets are also allowed, but without the use of bread, and cooked not in vegetable oil, but baked in the oven or steamed. If you are preparing stuffed peppers or cabbage rolls, then completely eliminate carbohydrates from the plate. You cannot supplement such food with cereals or bread. After all, cabbage rolls and stuffed peppers often contain cereal.

Additional recommendations

To ensure maximum effectiveness of the diet, the following recommendations must be followed:

1. Do not take the supplement with meals. The recommended serving of vegetables, side dishes and protein foods is enough to satiate an adult. If you feel hungry after eating, you need to wait 15–20 minutes until the central nervous system receives a signal from the digestive receptors. To reduce the amount of food consumed, you need to drink a glass of water 25-30 minutes before meals.
2. Place portions without heaping. The habit of filling every part of the plate with a heap increases the calorie content of the daily diet by 50–70%, which significantly reduces the effectiveness of the method. A slight excess of the norm is permissible only for portions of vegetables and fruits.
3. Drink enough fluids. The water norm is at least 30 ml per 1 kg of body weight. When playing sports, it is necessary to increase this volume by another 200–400 ml.
4. Do not violate the ratio of components. Some people who are losing weight increase the portion of low-calorie vegetables to reduce the nutritional value of the total portion. However, consuming too few calories and too much fiber can lead to a decrease in metabolic rate and indigestion. If the portion of food is too large, it is necessary to proportionally reduce the proportion of all products by taking a plate of smaller diameter.
5. Completely eliminate some harmful foods. The list of prohibited products includes confectionery, fast food, marinades and pickles, smoked meats, fatty meats, alcoholic and carbonated sweet drinks.
6. Reduce your sugar and salt intake. Sugar consumption should be gradually reduced to a minimum, even eliminating sweet tea and coffee. It is also recommended to limit the amount of salt to 4–5 g per day, partially replacing this seasoning with more healthy spices and herbs: basil, dried seaweed, etc. Reducing the consumption of salt and sugar can reduce swelling.
7. Monitor your consumption of bread and fermented milk drinks. You should consume no more than 5 thin slices of bread and 0.5 liters of kefir, fermented baked milk or yogurt per day.
8. Eliminate sugary snacks. Drinking tea with sweets can imperceptibly increase the energy value of the diet by 50–100%, and most of the carbohydrates entering the body will turn into fat deposits due to rapid digestibility. To avoid weight gain, you should replace sweets with vegetable snacks, fruits, a small amount of granola, dried fruits or nuts. You can also drink a glass of kefir or yogurt as a snack.
9. Exercise. A sufficient amount of calories, proteins and carbohydrates in the diet allows you to engage in any kind of sports without limiting exercise during the diet. To lose weight, it is recommended to combine cardio and strength exercises with light weights.