Being overweight puts you at risk of diseases such as diabetes and cancer. Nutritionist explains how to control portion sizes and eat less.
Dietitian notes the benefits of the “plate method” for weight loss.
“Think of your plate as a visual guide to help you achieve a healthy portion ratio. Focus on filling half your plate with nutrient-dense vegetables like spinach, broccoli, and carrots. One quarter of the plate should contain high protein foods such as chicken, tofu, or fish. In the last quarter, supplement your meal with whole grains or starchy vegetables such as quinoa, sweet potatoes or lentils,” says dietitian Vasilisa Ponomareva especially for MedicForum.
Intuitive Eating
Ponomareva is also a fan of intuitive eating, which means taking the time to “enjoy food without being distracted.”
This means that you should refrain from eating while working, watching TV, or even driving, as these activities can be distracting you from feeling full.
No food groups are banned. If you allow yourself to eat foods that are forbidden by restrictive diets, you will get rid of the guilt you may feel about eating them. When there are no forbidden foods, food may not seem so attractive.
“Be aware of and challenge internal negative thoughts that categorize food as 'good' or 'bad' and lead to feelings of failure or guilt when you can't stick to your diet plan.”
If you eat that that you really crave it may mean that you feel more satisfied with food – if you deny yourself, you can still eat unhealthy snacks.
“Focus on the sensations of the food. This includes the texture, taste, and aroma of the food in front of you.”
For example, when cooking spaghetti, one serving is equivalent to the size of a coin. Place two hands together for a healthy serving of rice, and the baked potato should be about the size of your fist.
Another tip: prioritize protein, as a high-protein diet “is a great way to feel good.” fed up.” Protein takes longer to digest than other types of nutrients.
There are even studies that show that eating a high protein diet can help you eat less over a long period of time.
Four Ways to Eat Less:
- Plate Method
- Intuitive Eating
- Hand Measurements
- Favour protein.
Doctor linked obesity to:
- Type 2 diabetes
- Coronary artery disease
- Cancer Breast cancer
- Intestinal cancer
- Stroking.
In addition to controlling portion size, it is essential to exercise at least 150 minutes a week to lose weight.
Important! The information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first sign of illness, consult a doctor.