Losing as much weight as possible in a very short time - that is probably the dream of many people and the topic of weight loss runs through our whole life. With the summer right around the corner, it's finally time to lose the last a few kilos. Whether low carb, keto, paleo etc. - the selection of nutritional forms that promise us true miracles is really huge and you can quickly lose track. You have already tried a number of diets and still nothing is happening? Or is calorie counting too complex for you? Then you should maybe try the plate method for losing weight! How exactly does it work and how can you correctly assess the portion size? All of this and a few delicious recipe ideas to make it easier for you to make it easier for you to tell you in our article!
Most of the time we choose our cutlery after design and color. But did you know that the right plate could be your secret weapon for your dream body? No calorie counting, no crash diets and no restrictive plans-the plate method for losing weight helps us to control our portion sizes and plan balanced meals. Our well -being depends on what we eat. For this reason, we should pay attention to what exactly ends up on our plate. You divide your record into imaginary sections and fill each section with a certain food group: vegetables, cereals and proteins. As long as you follow the guidelines, you will quickly learn how to prepare nutritious and healthy meals.
The plate method for losing weight is undoubtedly a simple option to optimally coordinate calories, enjoyment and healthy ingredients. You do not have to do without your favorite dishes or reduce the carbohydrates. And the best? This allows you to quickly see not only at home, but also in the restaurant whether you have a healthy and balanced meal in front of you. At the beginning you logically need a plate with a diameter of 23 centimeters. Next, share the plate into half and two quarters.
Fill half the plate with vegetables (and/or fruit)
So that the plate method works for losing weight, always fill half of your plate with non -starchy fruit and vegetables. Regardless of whether we want to lose weight or just eat healthier - fruit and vegetables should always be an integral part of our menu. Vegetable foods are low in calories and provide us with a lot of healthy nutrients and vitamins. It is up to you whether you enjoy it raw, grill or dampen. However, avoid finished and calorie -rich dressings and sauces. It is best to take salt and pepper and 1 tablespoon of olive oil to season. For example, the non -starchy vegetables include:
- Green salad, spinach, kale, iceberg, lettuce, etc.
- Tomatoes, cucumbers, zucchini, peppers, green beans
- Aubergines, carrots, mushrooms, broccoli, asparagus, onions
Fill 1/4 of the plate with lean meat or vegetable protein sources
Okay, now two quarters remain on your plate and the first of which fill with protein -rich foods. We all know that protein helps muscle building and weight loss. Protein -rich foods keep us full for a long time and provide us with important nutrients. Okay, but how much meat can it be? To determine the optimal portion size very quickly, use the size of your palm as a guideline. However, between 150 and 200 grams per meal are considered optimal. Processed meat, such as ham and bacon, belongs to theUnsimoned types of meatAnd has no business on her plate. Instead, take lean chicken and turkey meat, salmon, trout, fish, shrimp and eggs. And if you eat vegan, then you would be withvegan protein sourcesLike tofu, lentils and beans, in good hands. Here, too, the correct preparation method plays a crucial role and cooking, cooking and grilling are always preferable to roasting in plenty of fat.
Losing weight plate method: fill the second quarter with potatoes, bread, rice and pasta
And finally, fill your plate with carbohydrate -rich side dishes, such as potatoes, pasta, rice and bread - preferably of course in the whole grain variant. And no, carbohydrates are not unhealthy! Quite the opposite -Complex carbohydratesAre an excellent source of energy and keep us full for a long time. However, you should do without simple carbohydrates, such as white bread, chips and pasta. So that the plate method works for losing weight, it is best to select from the following foods:
- Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn, pea
- Whole grain products such as borte and pasta
- Cereals: oatmeal, quinoa, bulgur, buckwheat, whole grain rice, couscous
Losing weight plate method: simple recipe ideas to start
Okay, how the plate method works for losing weight, do you already know? But how can the basics be best implemented and how can you correctly assess the portion sizes? In order to make life and entry easier for you, we have put together a few quick and simple recipe ideas for you.
Breakfast
- Protein –A hard-boiled egg and 60 grams of feta cheese
- Vegetables -Salad made of 1/2 cucumber, 50 grams of tomatoes, 1/2 red onion, 1 teaspoon olive oil and 1 TL balsamic vinegar
- Carbohydrates -70 grams of sweet potato puree or 2 slices of whole grain bread
Fried salmon with vegetables and rice for lunch or dinner
With less than 500 calories per portion, this salmon recipe is ideal for a light and balanced lunch or dinner.
- Protein –90 grams of salmon, fried in the pan without oil
- Vegetables -300 grams of roasted broccoli with 1 teaspoon olive oil and 20 grams of cheddar cheese + 50 grams of fresh blue or strawberries
- Carbohydrates -85 gram of cooked whole grain trip or other grain of your choice
Kalormerme Spaghetti Bolognese
Nice creamy and full of taste - who doesn't love pasta? The best of the plate method for losing weight? With a little creativity you can continue to enjoy your favorite dishes without ruining your diet right away! And here is a recipe for low -calorie spaghetti Bolognese:
- Vegetables -80 grams of homemade tomato sauce or those without sugar sets + 80 grams of peppers and mushrooms (fried in the pan without fat)
- Protein –80 grams of lean turkey or chicken minced meat + 20 grams of grated Mozzarella Light
- Carbohydrates -100 grams of cooked whole grain spaghetti
