The Plate Method Diet-
A healthy plate is
like a family, Protein is like a father for muscle power, Carbohydrates
is a as mother where a mother is the most energetic person and the last one is the
Fiber that takes the half portion of the plate as like as a kid!
According to this plan,
you will have 3 meals and 2 snacks a day. Each plate is divided into one-third
lean protein, such as fish or chicken, and two-thirds fruits, vegetables, and
beans. (Avoid sugary and starchy foods such as potatoes.)
Here, the goal is to
achieve a balance of proteins, fats, carbohydrates, and fiber, and to feel full
energetic without overeating. This method can be followed to maintain diabetes
by balancing carbohydrates to a quarter of the
meal.
Let’s get started with
the following tips:
Split the plate:
Divide the plate into
three parts, one part 50% and the other two parts 25% each.
Fill the dish:
Fill the majority of the
plate with non-starchy vegetables, fruits, and berries, and fill the remaining
two-thirds with proteins and carbohydrates.
Start with the
vegetables:
Start with vegetables,
rather than adding them as an afterthought.
Cook carefully:
Instead of frying, try
baking, stewing, baking, or steaming.
Drink water:
Drink enough fresh water
throughout the whole day.
Avoid sugary drinks:
Avoid drinks that contains sugar like juices, soft drinks, carbonated lemonades, and chocolatey milkshakes.
Is it really effective?
While there have not been
large research trials on Plate Method diet plan, surprisingly it is
widely including the US and the Canadian governments to guide healthy eating
patterns for citizens to stay fit. Here,
the experiment in people with type 2 diabetes presents that it is equally
effective to the more traditional meal planning methods than the other diet
method or plan chart.
Are there any pros and
cons?
Pros: Easy to apply; for
having no counting calories, no pattern or rules to follow; lots of flexibility
to have variety menus.
Cons: Applies mostly to
dinner meals; a little more challenging to adapt to breakfast and lunch as
well.
Although, there are several
approaches to have balance diet that can be effective for people. To be honest,
this method, I personally recommend for helping in muscle repair and overall
health as well. However, with all meal planning approaches, regular exercise is
recommended without any ignorance.
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