In addition to exercise, the most important thing for those who want to lose weight is to strictly control their diet. Reduce the consumption of starch, sugar, and animal fat, and increase the intake of vegetables and fruits. But sometimes, just this vague knowledge may be difficult to grasp and eat in a tangible way. You may not be able to estimate the amount, how much is less or how much is more. Therefore, Sanook! Health has an easy method to share.

Good health starts with nutrition. Healthy food plate. Recipe 2:1:1:1.

“Eat rice as much as meat, eat vegetables more than rice.”

From Ms. Jinjutha Prasoptham, dietitian of the Thais Without Belly Network, said that the Healthy Food Plate according to the formula 2:1:1:1 is a change of everyday favorite dishes to healthy food. It is a concept of determining the appropriate amount of food by eye. It is a simple principle that makes eating each meal get complete nutrition and not too much. There is an easy principle to remember:  “Eat rice equal to meat, eat vegetables more than rice.”

For each meal, divide the food on your plate into 4 parts: 

• 2 portions of vegetables , either raw or cooked, to provide dietary fiber, vitamins and minerals.
  
• 1 serving of carbohydrates should be unpolished, such as brown rice, whole wheat bread, or noodles, which will provide you with just the right amount of energy. 
  
• 1 portion of protein, focusing on low-fat foods such as chicken breast, pork tenderloin, fish, or tofu, to achieve the right proportion. 
  
• 1 part fruit , such as oranges, papaya, apples 

The additional supplement is 1-2 glasses of milk per day  , and it should be plain milk or low-sweetened soy milk.

How does the 2:1:1:1 diet help reduce belly fat?

Eating in the 2:1:1:1 pattern provides about 400 calories of energy per meal, reducing daily energy by 500 calories. In 1 week, you can lose ½ kilogram of weight. In addition, eating in this pattern provides 100-200 grams of vegetables per meal, and if you eat 3 meals with fruit, you will receive a total of no less than 400 kilograms, which will reduce the risk of chronic non-communicable diseases.

However, there should be physical activities that will help reduce the belly faster, such as cardio exercises such as running, aerobics, cycling, swimming, playing sports, including weight training that focuses on the abdominal muscles. It will definitely help you to have a body without a flabby belly. But you have to give your body some time. A big belly doesn’t come overnight. A flat โปรโมชั่น ufabet face doesn’t come to us overnight either. Therefore, you must have the determination to reduce your belly and lose weight. I guarantee that you will definitely succeed.