This Should Be The Volume Ratio On Your Plate For Weight Loss

It’s not about being “obsessed” with the proportions of different types of foods on your plate. But something as simple as controlling the proportions of your plate and the nutrients you eat can help you take care of your figure.

In addition to this, this simple and even fun strategy, called the “plate method”, can help you improve your health and well-being. You also know that when it comes to different diets and weight loss strategies , there are thousands of options and recommendations, while not all are healthy or effective.

In today’s article we will suggest something even more. Above all, we are talking about food education. If you start using this method little by little at home, you can even help your children make better food choices. Furthermore, we will teach you how to measure the quantity ratio for each of your meals. We are sure that it will be a great help to you.

When you are aware of the volume ratio on your plate, you begin to see good results

The plate method is nothing new. In fact, it is just a simple technique that nutritionists have been recommending to people for a long time. Not surprisingly, this method is followed by athletes and others who want to lose weight without giving up too much, through a varied, balanced and healthy diet.

The main benefits of making sure the dishes contain the right amount of food include:

• Both first and second course are served on the same plate.
• When you have one large plate where all the food is distributed on it, the visual sense of satisfaction is more effective.

• It forces you to include all the basic nutrients from the food pyramid.
• You should also understand that every moment of the day requires different and sufficient quantity ratios.
• Your breakfast should not be the same as your lunch, nor should your lunch be the same as your dinner.

Let’s look at the main components you should try to remember.

The quantity ratio on the plate for breakfast

The following proportions are what you should try to include in your first meal of the day. 40% fruit. Breakfast is the time of day when your body is more receptive to these foods. For dinner, on the other hand, fruit is less appropriate because it is not digested as well.

It is best to combine several of them (an apple with some grapes, for example).

Here is a list of some of the best fruit choices to start your day:

• Citrus fruits (grapefruit, orange, clementine, lemon juice)
• Kiwi
• Strawberry
• Banana
• Pineapple
• Watermelon
• Cantaloupe
• Peaches
• Pears
• Cherry

40% carbohydrates. Now, what do we mean by carbohydrates? And further… if you are trying to lose weight, should you eat these foods at all?

It is not just important to eat carbohydrates: it is essential. Your body needs carbohydrates to function properly: it breaks down sugar and starches into glucose to use as energy.

The fiber found in carbohydrates also helps you feel full, which in turn allows you to achieve a healthy weight.

Carbohydrates suitable for breakfast include:

• Whole grains
• Cereals

On the other hand, you should not overlook the amount of protein in your breakfast. Eggs, for example, are a good choice.

The amount ratio on the plate for lunch

The key to this central meal of the day is to maintain a balance between vegetables (40%) and carbohydrates (40%).

• You can combine rice with steamed or baked vegetables and add a turkey breast, for example.
• Foods such as pasta, chickpeas or quinoa are good choices for this time of day.
• As a recommendation , it is always best to add some fruit to your daily lunch options.

• A great idea is to combine fruit with your salads (spinach with strawberries, lettuce and pomegranate seeds, kale and pineapple…).
• If you use fruit for dessert, it may interfere with your digestion a bit, so it is better to include it in the main course itself.

The quantity ratio on the plate for dinner

Here we must remind you that maintaining a proper diet means eating around five times a day. Do not hesitate to consume something light and nutritious between meals. Fruit, fiber, and even natural yogurt with nuts and raisins can be great snacks.

Let’s see what the quantity ratio for dinner should look like. The first thing you will notice is that the fruit disappears. For this last meal of the day, as we said above, it is not the best choice.

The goal now is to combine vegetables with protein. Here are some examples of the sources of protein you can add to your dinner, along with the best vegetables for digestion in the evening:

Vegetables include:

• Squash
• Cucumber
• Artichoke
• Eggplant
• Asparagus
• Celery
• Broccoli
• Pumpkin soup
• Baked tomatoes or peppers (raw can be a little difficult to digest)

Protein options for dinner:

• Salmon
• Cod
• Tuna
• Sardines
• Tofu
• Grilled chicken or turkey

Finally, when it comes to carbohydrates, you should eat a little, but in very small amounts. A slice of wholemeal bread or some nuts are both good options that you should not let go of.