How to control portion sizes and lose weight without counting calories?

May 27, 2022  23:32

Is it possible not to count the calories in each piece of food and still eat right and not gain weight? It is quite possible if you use the "plate method".

Julia Chekhonina, senior researcher of the Research Center of Nutrition, Biotechnology and Food Safety, candidate of medical sciences, dietetologist, told Arguments and Facts how to apply in practice the formula of healthy eating - ratio of protein, fats and carbohydrates 1:1:4.

According to her, the rule of nutrition 1:1:4 means that for one part of protein there should be the same part of fat and four parts of carbohydrates. This formula is based on the physiological needs of our body. From which we can see that the need for carbohydrates is the highest. Our task is to provide the body with everything it needs to maintain its health.

The nutritionist also talked about what a "proper" plate should look like.

"Divide it into four parts. Fill one part with a protein meal. And the protein should be present on the plate three times a day all main meals - breakfast, lunch and dinner.

Take another part of starch-containing side dishes - cereals, potatoes, pasta. And if you are trying to control the weight of the body and would like to reduce the caloric content of the diet, such side dishes are desirable to eat once a day... If we allow ourselves such a side dish for dinner, we can get a different effect. There is a great risk that with this side dish we will get extra calories, which, on the contrary, will not help us to slim down.

At the other meals - lunch and dinner, this part of the plate will remain empty, or we can fill it with vegetables and fruit.

And that leaves two more quarters of the plate, which also has a permanent filling - this is the place for vegetables and fruit. Since garnishes can have a mixed composition. For example, there are a lot of salads that consist of vegetables and fruit, such as apple-carrot, beet-apple, etc. Or the side dish can be completely vegetable", said the specialist.

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