What is the “plaque rule” and how can it help you lose weight?

One of the simplest and most common diets followed by many Hollywood stars, from Angelina Jolie to Hailey Bieber, is called the “plate rule”. The secret to his success is not simply taking a small plate and putting as little food on it as possible. The important thing is to eat more than one type of food at the same time in one meal.

The basic principle of this type of nutrition is to achieve a visible effect in a fairly short time without strict restrictions in food. Moreover, the best part about this diet is that it is designed for long-term results. So you don’t have to worry about the weight coming back after your first cheat meal.

We will tell you what the “plate principle” is and how it helps not only to lose weight, but also to maintain the result. We also share all the pros and cons of this type of nutrition.

What is the “plaque rule”

The “Plate Rule” is a simplified version of the Harvard License Plate name coined in the early 2010s. It is the name of a correct and balanced meal containing protein, carbohydrates and fiber.

Simply put, imagine a plate divided into three parts. One covers exactly half the meal, and the other two divide the remaining portion in half. Plant foods should be placed on one side of the plate, that is, vegetables or fruits rich in fiber. The second half of the plate, which must be divided into portions again, needs to be filled with protein and whole grain or carbohydrate foods. As a result, thanks to this method of nutrition, it is possible to create a plate for a balanced meal both for breakfast and dinner.

How to create the right plate and determine the amount of food?

It is very difficult to overestimate the amount of calories consumed if you follow such a diet. The method works on the principle that you automatically put the right amounts of food on your plate without overeating. If you follow this, you’ll have about 150 grams of fiber and 75 grams of protein and carbohydrates in each meal, and you won’t even be counting them in the future. This is the main advantage of this type of nutrition – the plate will count everything for you, the main thing is to follow all the rules and supplement it with a variety of products.

The bulk of a healthy plated meal consists of fiber. It is responsible for the normal functioning of the gastrointestinal tract and clean skin. It should be placed in half of the dish. Imagine that your outstretched palm is directly on the plate – this will be the necessary amount of fiber in every meal.

Then part of the dish should be occupied by proteins. They promote the regeneration of body cells, which means they are an important part of the daily diet. However, consuming proteins frequently should be beneficial for everyone who aims to get in shape. The more protein you eat, the more calories you burn.

Carbohydrates or whole grains can fill the rest of the plate. You have to watch it on demand here. Some people mistakenly believe that carbohydrates have no place in a proper diet. But in reality, without them one may feel a constant loss of strength. Believe me, there will be nothing wrong if you suddenly decide to add 75 grams of pasta to your plate of healthy food.

But if you still want to stick to proper nutrition, you can sometimes replace carbohydrates with whole grains. This will not only reduce the daily amount of calories consumed, but also dilute your usual diet with various cereals that are useful for strengthening the immune system.

Correct plate examples

Many who adhere to proper nutrition using this method allow you to stop worrying wildly about each selected product and after two weeks constantly keep this scheme in your head. You just need to start eating this way and then each meal will be organized automatically. And even a buffet where your eyes look in different directions will not pose a threat.

We suggest you look at a few examples of plates mounted using this method.

Breakfast option

Omelette // cream cheese bruschetta // mix of green leafy vegetables

lunch option

Chicken breast // buckwheat // Vegetable salad

Dinner option

steamed fish // rice // coleslaw

Let’s not hide, the hardest meal is the last one. Especially if you spend the whole day standing and feel tired in the evening. The important thing is not to collapse. And if possible, don’t plan dinner until four hours before bed.

By the way, another important detail is about soups. At first glance it may seem that they are not included in the plate method. But they actually contain the same proteins and carbohydrates. The only thing missing is fiber. Therefore, if you choose soup for lunch, do not forget to add an additional salad to your meal so as not to violate the rules of the method.

Pros and cons of the method

The main advantage of the “Harvard plate” method Ease of Use. Think about it, you eat right but at the same time you don’t count calories at all. It is enough to place food on a plate according to the proposed scheme and eat about 300 grams of food in one meal, of which 150 are fiber.

Moreover, with this nutrition method, you will be sure that your body is always healthy. Gets enough protein and carbohydratesand more importantly, their balance is maintained. And if you suddenly feel that you do not have enough oil, you can always add light dressing, vegetable oil or avocado to the salad.

However, the healthy plate rule also has its disadvantages. For example, It is difficult to take into account the characteristics of the body and choose food based on existing diseases. In addition, the diet is not at all suitable for those who are not used to cooking on their own. Finding a ready-made set will be problematic.

But the main disadvantage of such a system is: “plate rule» not suitable for weight loss. It is more suitable for those who want to eat right and stay in shape.

Nutrition tips

Collect several flowers on a plate. The advantage of this way of eating will be the choice of foods of different colors. For example, add tomatoes or peppers to cucumber salad.

You should not exclude food groups from your diet. Yes, the plate method practically does not include the use of milk, but this does not mean that you cannot drink a glass of kefir during the day if you are not lactose intolerant.

Be careful with snacks between meals. Dry food, sugar and marmalade are things that are often not taken into account when counting daily foods consumed. Therefore, it is better to replace them with healthier snacks (for example, apples or bananas). They are much more satisfying, and the benefits from them are multiplied many times if you eat them according to the plate method.