How can one lose weight without strict diets? It is quite possible! Try following the "Harvard plate" rule. This approach to nutrition truly shows impressive results. Details were shared by a gastroenterologist.
Is it possible to eat a diverse and balanced diet without gaining weight? This question was answered by scientists from the Harvard T.H. Chan School of Public Health, reports Doctorpiter.
They developed a unique methodology known as the "healthy eating plate" or "Harvard plate." The principles of its operation were explained by a gastroenterologist.
What to Put on the Plate
- To understand the basic principles of this dietary system, it is enough to imagine a standard plate with a diameter of 20-22 cm, visually dividing it into two equal parts, and then one of them into two halves, says Rustem Sadykov, gastroenterologist.
* ½ of the plate should consist of non-starchy vegetables and fruits. When choosing vegetables and fruits for the daily diet, it is important to strive for variety in color: cabbage, carrots, bell peppers, greens, onions, pumpkin, tomatoes, eggplants, celery, broccoli, apples, oranges. Vegetables can be consumed raw, steamed, baked, or boiled.
* ¼ of the plate consists of healthy proteins, which are responsible for the restoration and formation of new muscle fibers and tissues, as well as for delivering beneficial substances to the body: fish, poultry, seafood, legumes, nuts, cottage cheese.
* Another ¼ of the plate is occupied by complex carbohydrates — a source of energy that provides prolonged satiety. These include: buckwheat, brown rice, oatmeal, quinoa, whole wheat pasta, whole grain bread.
Main Rules
- The diet should also include vegetable oil in moderate amounts (olive, sunflower, corn, canola), avoiding hydrogenated oils that may contain trans fats, the doctor clarifies. — In addition, the daily menu should not include processed foods, and consumption of red meat and cheeses should be limited. It is better to refuse sweet drinks, replacing them with water, tea, or kefir.
Consumption of milk and dairy products is also recommended to be limited to 1-2 glasses per day.
Advantages — Simplicity
- The Harvard plate method should be applied considering individual characteristics — health status, weight, height, and activity level, Rustem Sadykov explains. — Also, one should not limit oneself only to main dishes. For example, one can prepare a soup with bone broth, vegetables, and legumes, complemented by a piece of whole grain bread, which would also be considered balanced nutrition.
One of the advantages of this dietary system is its simplicity, the expert is confident.
- It is important to complement this dietary principle with regular physical activity. This approach will help in the fight against excess weight and will serve as prevention for many diseases, the gastroenterologist concludes.
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