211 Weight Loss Method: Complete Guide to the Golden Rules
Oct 07,2024
211 Diet
The 211 Diet Method was developed by experts from Harvard School of Public Health and Harvard Medical School. Although it is simple and easy to understand, it allows you to achieve balanced nutrition. Specifically, you divide your plate into four sections:
👉 1 quarter for protein
👉 1 quarter for carbohydrates
👉 The remaining half of the plate should consist of 2 portions of vegetables.
3 Principles for Protein Selection
1. Prioritize high-quality protein : fish, chicken breast, eggs, beans, nuts
2. Reduce red meat, especially high-fat meat : pork belly, pork trotters, beef brisket, bacon
3. Try to avoid processed meat : sausage, ham, bacon, jerky
2 major principles for carbohydrate selection
1. Prioritize prototype carbohydrates : whole grains, vegetables, fruits (rich in fiber and nutrients, low glycemic index, provide a feeling of satiety)
2. Limit refined carbohydrates : white rice, desserts, sugary drinks (high in calories, low in nutrients & fiber, high glycemic index)
Eat more non-starchy vegetables; leafy greens can aid in weight loss. For example: amaranth, spinach, kale, celery, and broccoli.
Remember that starchy vegetables like potatoes, corn, sweet potatoes, yams, lotus root, and pumpkin do not count as vegetables in the 211 healthy plate, as they have a high glycemic index and can cause blood sugar spikes.
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