The healthy plate approach is an uncomplicated, sustainable weight-loss approach to replacing restrictive dieting plans by creating nutritionally balanced portion-control meals. No calorie counting or weighing of foods is necessary, rather the plate is segmented into specific areas, naturally limiting calorie consumption to maintain a healthy weight.
The philosophy is simple; fill half the plate with non-starchy vegetables, a quarter with lean protein and a quarter with whole grains or starchy foods, and a teaspoon of healthy fats and water.
Fill up half your plate with nonstarchy vegetables like broccoli spinach peppers, carrots, and zucchini. These vegetables are low calorie, high fiber, high water foods, which will keep you fuller despite the low calories. To lose weight, you should be aiming for 12 cups of non starchy vegetables at each meal to reach your 59 daily servings. Pick as many different colors as you can to get the greatest variety of nutrients.
Building Your Weight-Loss Plate
Next, find the lean protein sources: chicken fish 93% lean beef tofu eggs beans low-fat cottage cheese, or Greek yogurt. The average person needs only 2-4 oz of protein at each “sitting” (equivalent of 2 eggs, 1 cup of Greek yogurt, or about the size of the palm of your hand with a 93% lean cut of beef). Protein aids in weight loss by increasing satiety, decreasing cravings, and helping maintain muscle as you are losing weight.
The last quarter includes higher carbohydrate foods (like brown rice, wild rice oatmeal whole wheat pasta quinoa potatoes or corn). To be most effective, for half of your grains, choose the more nutritious whole grain options which include fiber and additional energy! Some carbs of the grain may be replaced with fruit (such as adding berries to oatmeal or yogurt).
Practical Implementation Strategies
The healthy plate approach will be successful for weight loss if 1. home-cooked meals are begun with a water-based beverage to be satiating, 2. dinner is served away from the table as a full platter, instead of on the table with seconds taken autonomously, and 3. dinnerware size is reduced. Also, 4.
eating is slowed to allow the brain time to process sensation. Replace your freezer routinely with frozen veg, frozen mixed salad, tin beans, and microwave ready grain to make quick balanced plates. Cook in bulk during the weeked and use leftovers for weekday lunches. Keep pre-cut fruit, washed salad, and ready to eat fruit at eye level in your fridge to make the easy choice, the healthy choice. Creating a default plate for busy days means that the decision has already been made and you can apply it repeatedly.
Supporting Lifestyle Changes
The most effective weight loss diets emphasize eating foods naturally high in water, fiber and protein. Having those types of foods will keep you feeling full longer and be easier to lose weight and maintain your healthy weight. Utilize small amounts of added fats like oils, avocado and nuts to add flavor with less calories. Drink a minimum of 8 glasses of 8 ounces of water a day. Cook at home more than eating out, and choose lowfat cooking methods like baking broiling roasting steaming sauting grilling boiling, etc. Have breakfast every day and eat every 4-5 hours.
If you become too hungry, it is much easier to crave foods with lots of fat and sugar, which will make sticking to your plan more difficult. Also plan your healthy snacks in between meals. The healthy plate method is effective because it focuses on balance moderation calorie control, and nutrient dense foods without dieting.
As balanced plates curb hunger and cravings later in the day; it allows you to find when you have hit a plateau and refers you back to it, while you go about the same system. This method is designed for you to maintain your weight loss for life by changing your lifestyle.
