You may have heard of 168 diets. This is a common way to stop eating for those who lose weight. Fasting for 16 hours and eating for 8 hours a day is hard to do, and once it is interrupted, it is easy to gain weight. The 211 meals for the "Harva...
You may have heard of 168 diets. This is a common way to stop eating for those who lose weight. Fasting for 16 hours and eating for 8 hours a day is hard to do, and once it is interrupted, it is easy to gain weight. The 211 meals for the "Harvard Healthy Diet" are improved by the famous doctor Song Yanren. They do not specifically calculate the heat, but focus on maintaining the content "proportion", and are more suitable for healthy diets that are integrated into long-term daily life and are suitable for fattening people or ordinary people. How to carry out the "211 meal plate"?
What is "211 meal plate"?"211 Meal Plate" divides the Meal Plate into 4 equal parts, of which 2 are vegetables, 1 is protein, and the other is carbohydrate, with a ratio of 2:1:1. Protein includes bean products, eggs, fish and meat, and carbohydrates include all kinds of grains, and are mainly based on prototype foods.
[Note] The concept of "211 meal plate" comes from the "Healthy Diet" of Harvard University. The proportion of dietary fruits and vegetables in Harvard healthy diet plates accounts for 50%, and protein and whole grains account for 25%. Former Director of the Health Department, Dr. Song Yanren, improved it to "211 Meal Plate", that is, remove the fruit from the Meal Plate and replace it with vegetables; after eating, only fruits are equivalent to a strange portion of the fruit.
First choose steaming, boiling, stir-frying or cleansing methods, reduce high-sugar and high-oil cooking methods such as carbohydrate, vinegar, sauce, roast or frying, etc., to reduce the extra heat intake.
"211 Meal Plate" orderEating order: drink water, meat, vegetables, and meals first, and then eat fruit. It is recommended to eat vegetables and protein first to increase the feeling of footfeeding, and then eat carbohydrates to reduce sugar-based consumption.
Special Ding: Don't forget to drink more water. Generally, normal people should drink 30c.c. of water per kilogram per day. For normal adults of 60kg, they need 1800c.c. of water per day, which is about 3 bottles of mineral water. Don't wait until you are thirsty before you drink. It is best to replenish it with small mouths multiple times.
"211 Meals" How many meals to eat a day211 Meals are focused on maintaining the "ratio" of vegetables, protein and carbohydrates at 2:1:1, rather than the "quantity". Therefore, whether it is for most people to have three meals a day, or one more meal less, the portion size will be increased according to the proportion.
If you still get hungry at a meal, you can drink sugar-free beans, eat 1 small fist fruit, or 1 unsweetened dairy product, or 1 free-to-wash plastic soup spoon to reduce the feeling of hunger.
Advantages of "211 Meals"1. There is no need to calculate the hot quantity specifically, just focus on the nutritional ratio, there is no burden in the implementation.
2. If you are for weight reduction, performing the "211 Meal" diet can reduce the risk of fat loss.
3. It can also be integrated into daily life for a long-term implementation as a healthy diet.
4. Eat various nutrients in a balanced manner, which can stabilize blood sugar and lower body weight, and also help the cardiovascular system and allow the three highs to be well controlled.
