Introduction: The "zoned diet" is based on the content of nutrients. Based on protein intake, the ratio of lipids, proteins, and carbohydrates should be 1:2:3.
What is the 1:2:3 diet weight loss method?
The "zoned diet" is based on the content of nutrients. Based on protein intake, the ratio of lipids, proteins, and carbohydrates should be 1:2:3.
Moreover, the food intake standard of the 1:2:3 low-sugar diet method is very special. It does not use an electronic scale or a measuring instrument with a scale, but relies on the size of your hand. The rice and noodles are the size of your fist, the fish and meat are the size of your palm, and the vegetables are the size of your hands!
The three major benefits of the 1:2:3 diet and weight loss method:
One: The amount of food can be easily controlled without the aid of appliances and no special calculation is required. Calories.
Two: Understand the digestive function of the human body. As long as you change the order of meals, you can eat less without starving.
The third of the three major benefits: it can not only lose weight, but also eat snacks, maintain blood sugar and supplement protein.
How much you eat depends on your gestures:
Ingredients: pasta (staple food rich in sugar)
Control the amount of food you eat in one meal About the size of a fist. In addition to staple foods such as rice, carbohydrate-rich vegetables (such as sweet potatoes and potatoes) can also be considered rice and noodles.
Palm ingredients: fish (protein-rich side dishes)
Control the size and thickness of a meal to about the size and thickness of your palm. In terms of weight, it's about 100 grams.
Ingredients for both hands: Vegetables (side dishes rich in dietary fiber)
Control the amount of food you eat in one meal so that it can be filled in both hands. Be careful not to eat just one type of vegetable. Try to mix it with a variety of vegetables to get different nutrients.
In addition to the above-mentioned decision of how much to eat based on gestures, there is another very important point that requires you to slightly change the order of your meals:
Meal order, vegetables → fish → noodles Rice
1. Eat vegetables rich in dietary fiber first
Vegetables are rich in dietary fiber, which has the effect of slowing down the absorption of sugar. Starting with vegetables can not only slow down the absorption of sugar, It is absorbed by the body and can also be chewed to increase satiety and prevent overeating.
2. Don’t forget to consume protein when losing weight!
The protein contained in fish is an important nutrient for the formation of muscles and tissues. You must fully consume it when losing weight, otherwise you will not lose weight no matter how hungry you are. Since digestion takes longer than rice, it is less likely to cause an empty stomach when fully consuming protein.
3. Rice and noodles must be eaten last.
Once sugar is ingested, blood sugar levels will rise. One of the causes of obesity is a sudden rise in blood sugar levels. In order to slowly increase blood sugar levels, rice, which contains a lot of sugar, should be eaten at the end of the meal.
If you read this and think that the 1:2:3 diet weight loss method is like this, then you are wrong! The most attractive part of the 1:2:3 diet and weight loss method has not yet been revealed! You may not believe it, but using the 1:2:3 diet to lose weight allows you to eat a lot of snacks during the weight loss period!
You can also eat snacks during the weight loss period:
The 1:2:3 diet weight loss method is based on three meals in the morning, lunch and dinner plus two snack times. Although the pace of life varies from person to person, it is generally recommended to have a snack between lunch and dinner, and between dinner and bedtime.
This is so attractive! How many women can resist exquisite and delicious snacks? Maybe you have to go through a fierce ideological struggle, such as "If you eat it, you deserve to be a fat man for the rest of your life", "You damn fat man, you can't eat it, if you eat it, you are really finished" and other hints to barely suppress your endless yearning for snacks. . Some people may question why the 1:2:3 diet weight loss method allows you to eat snacks during weight loss. Let’s keep telling the facts using science!
The interval between each meal should not exceed 5 hours: Continuous fasting will cause the blood sugar level to drop excessively, causing the blood sugar level to rise significantly the next time you eat, so the interval between each meal should not exceed 5 hours. To prevent sudden rises in blood sugar levels, if the interval between meals exceeds 5 hours, you may wish to have some snacks in between.
Supplement protein at any time from snacks: You should also choose protein-rich foods for snacks, because the amount of protein that can be digested at one time is fixed, and it must be supplemented at any time.
Don’t go hungry when losing weight. Occasionally having a hard-boiled egg or a cup of soy milk for afternoon tea is also a good choice!