Your plate is where your weight loss battle is won or lost. Weight loss is all about the amount of calories you consume. All this happens on your plate. With some clever strategies, you could make sure that your plate assists your weight loss efforts. Smart management of your plate allows for easy management of your waistline.
Table of Contents for Article
- 1 How do you fill your plate
- 2 Should there be a particular order in how to fill your plate at meals
- 3 Follow plate size and plate serving guidelines
- 4 Splitting your plate into 4 quarters
- 5 1. Fill half of your plate with fruits and vegetables
- 6 2. Fill quarter of your plate with meat or protein
- 7 3. Fill quarter of your plate with complex carbohydrates
- 8 Order in Which You Fill Your Plate
- 9 Manage your plate to manage your waist
How do you fill your plate
If you are like most people, you probably do not have a set pattern in how you would fill your plate during a meal. Generally, how you react to food would depend on the following 3 factors
- How hungry you are
- How attractive the food looks
- How much you are aroused by the smell of the food
The above cues will cause you to make very emotional decisions when faced with food. Unless you have conditioned yourself, how you are going to eat and what you are going to eat is anybody’s guess.
Should there be a particular order in how to fill your plate at meals
The answer is yes. This ensures that you are in control of the calories that you are consuming during the meal. You may argue that it takes the spontaneity out of eating? Well, a certain amount of order is necessary to make sure that your calorie consumption is inline with your weight management goals.
If you are not concerned about your weight, you can eat in any way you want. But if you are looking to trim the waistline, plate management will make it easier to manage calories consumed during meals.
Follow plate size and plate serving guidelines
For best weight loss results, you need to;
- use a 9 inch plate
- stick to a single serving
- eat your meal in a single plate
Splitting your plate into 4 quarters
Mentally split your plate into 4 quarters. For best practices, you should fill up your plate by allocating food to these 4 quarters.
1. Fill half of your plate with fruits and vegetables
Fill half of your plate with fruits and vegetables. This will make sure that you place the most nutritious part of your meal on your plate first. Fruits and vegetables are high quality food and have low-calorie density. These offer high amounts of nutrients and fibre.
2. Fill quarter of your plate with meat or protein
Protein is an essential part of a healthy meal. If you are a vegetarian, fill this part up with vegetarian protein such as soy.
3. Fill quarter of your plate with complex carbohydrates
At this point, only quarter of the space on your plate should still be available. Fill this space up with complex carbohydrates. There is no space for refined carbohydrates on your plate.
Order in Which You Fill Your Plate
For best food choices, fill half of your plate with fruits and vegetables first. This should be followed by meat or protein. The last addition to your plate should be complex carbohydrates.
There is a reason for this order in filling your plate. This will make sure that you fill the most nutritious and the smallest calorie density food first. The most calorie dense food is usually the carbohydrates. Protein in your meal can also be calorie dense if it has lots of fat.
Manage your plate to manage your waist
If you cleverly manage your plate, you can very effectively reduce your waistline. All of the tips given above, help in reducing the amount of calories eaten. These tips also make sure that you get a healthy and nutritious meal.
What are your thoughts about managing your plate for more effective weight loss?