Why does the plate weight loss method fail? Doctor: Satiety determines weight loss success or failure

Obesity is the public enemy. If you want to be slim and healthy, a balanced diet and exercise are essential. The "plate weight loss method" circulating on the Internet emphasizes using a plate to separate food in order to achieve a weight loss effect. However, weight loss experts remind that satiety determines the weight loss effect of the plate. In addition, the size and capacity of the plate are the key to successful weight loss and neither is dispensable.

Reduce the size of your plate first

Regarding the "plate slimming method" , it mainly involves dividing the container used to hold food (be it a bento or a buffet plate) into four equal parts. Three of the portions should be filled with plant-based foods, and two of the three portions should be filled with two or more kinds of vegetables.

The other half should be filled with unrefined whole grains (staple foods), such as brown rice, oatmeal, corn, red beans, mung beans, buckwheat noodles, whole grain bread, etc., unrefined starchy foods. The last part of the four equal parts is where you should put protein-rich foods such as meat, eggs, milk, fish, tofu (soy products), etc.

The calories in food should not be ignored

Dr. Liu Boen emphasized that the daily distribution of the three major nutrients is generally calculated in percentages, namely fat: carbohydrates: protein = 20%: 60%: 20%. Because the volumes of different foods are different, they cannot be compared using a fixed volume. Basically, diet control has a certain effect on weight loss, but the key lies in the calorie intake of food. Studies have shown that if the size of the plate is reduced by 30%, the calorie intake will be reduced by 30%. By changing the size of the food container, you can control the food portion and lose weight.

Dark plates make people eat less

In addition, satiety is also one of the factors that affect the success of "plate weight loss", especially making good use of visual effects can also help you eat smartly; those who want to lose weight are recommended to use dark-colored plates such as gray and dark green to make themselves eat less. In addition, it is not advisable to watch TV or use mobile phones while eating, so as to avoid distraction and the brain not receiving fullness signals, which will cause you to eat more.

In addition to reducing the size and color of the plate, the contents of the plate must also be nutritionally balanced. If it is filled with unhealthy foods such as those high in oil and salt, it will be difficult to achieve weight loss results. At the same time, those who want to lose weight by using the meal plate are reminded to have three meals a day regularly and not to deliberately reduce the number of meals, so as to avoid eating more due to a compensatory mentality.

【Doctor's Tips】:

Obesity is closely related to diet. People who want to lose weight are advised to chew slowly when eating and maintain a meal time of 20 to 30 minutes to allow the brain to send a satiety signal. They should also drink soup or boiled water first to increase the feeling of fullness, and then eat vegetables, protein and starchy foods to reduce the amount of food they eat. Large portions of food should be divided into small plates and eaten in moderation to achieve healthy weight loss goals.