On the journey to weight loss, many people have likely tried the 16:8 intermittent fasting method. However, fasting for 16 hours and eating three meals within an 8-hour window can be challenging for many, often leading to overeating and derailing their weight loss plans. Recently, an American nutritionist introduced the 211 plate method, which promotes healthy eating and makes intermittent fasting more effective without the need to go hungry. The 211 plate method has gained popularity among many women in recent years, advocating for a simple eating approach to achieve healthy weight loss. An American nutritionist recently suggested that people try adopting the 211 plate method for both lunch and dinner, which can increase satiety, delay hunger, meet nutritional needs, and stabilize blood sugar levels.
What is the 211 Plate Method for Low-Carb Diets?
The 211 plate method is designed based on the nutritional needs for a balanced diet. It divides the plate into four parts: two parts vegetables, one part protein, and one part carbohydrates. This proportion helps control the nutritional intake for each meal and reduces unnecessary calorie consumption.
How to Arrange Food on the 211 Plate?
- Vegetables: 2 parts of the plate, which can include various vegetables, mushrooms, and seaweed.
- Protein: 1 part of the plate, with a preference for plant-based proteins.
- Carbohydrates: 1 part of the plate, prioritizing unrefined over refined starches.
Sequence of Eating Foods:
- Protein (including fats): Increases satiety, stabilizes blood sugar, aids digestion, and breaks down fats.
- Vegetables: Helps with body detoxification and enhances satiety.
- Carbohydrates: Provides dietary fiber and fructooligosaccharides, maintaining intestinal health.
What if You Feel Hungry?
You can have fruit between meals, with a portion size of one fist or a bowl that is 80% full, and prioritize low-GI fruits. Dairy products are also an option, with one cup each in the morning and evening. For those who are lactose intolerant, yogurt or cheese is a good alternative. Additionally, you can choose a small spoonful of nuts or seeds. For a healthier choice, opt for plain nuts.
Moreover, if you sometimes feel hungry, it might be due to thirst. Therefore, nutritionists recommend drinking more water to help with metabolism and staying adequately hydrated.
