The dinner plate is so full and thin! "211 Plate Weight Loss Method" to control sugar and lose weight

Many people lose weight fast, but not losing weight is really thin! Dietitian Gao Minmin provides the "211 Meal Plate Weight Loss Method", which allows you to eat enough without starving, helping you not lose weight and control and stabilize sugar.

Gao Minmin pointed out that the 211 plate is to divide the plate of each meal into 4 equal parts, 2 equal parts for vegetables, 1 equal part for protein, 1 equal part for starch, as long as you follow the selection principle of each ingredient, you can easily With a good ratio, in addition to stabilizing blood sugar, it can also absorb nutrients, supplement daily nutritional needs, maintain a sense of satiety, and prevent the yo-yo effect of gaining weight from happening again.

Mainly all kinds of vegetables, mushrooms and algae, which are rich in dietary fiber and help smooth bowel movements.

Even in the period of weight loss, the intake of protein cannot be less. Only enough protein can maintain muscle mass, physiological function, and basal metabolic rate. It is recommended to choose plant-based and white meat first. The order is beans>fish>eggs>meat. host.

Select non-refined> delicate, such as black rice, brown rice, oats, etc., replace some rice and white noodles with prototype whole grains, such as corn, sweet potatoes, potatoes, taro.

Gao Minmin believes that in addition to paying attention to the dinner plate, dairy products, fruits and nuts can also be supplemented after meals. It is recommended to drink 1 glass of milk every morning and evening, which can supplement 50% of the calcium needs of the day. You can also eat yogurt , yogurt, cheese, soy products; eat 2 fists or 8 full bowls of low GI fruits every day, such as guava, tomatoes, etc.; 1 teaspoon of nuts and seeds a day, about the size of the 1st knuckle of the thumb.

High sensitivity supplements, the order of meals is also one of the knowledge of weight loss. It is recommended to drink a glass of water before meals, and then eat protein food→vegetables→starch→fruit, in addition to satiety, it can achieve nutritional balance.