The 3221 Rule in Weight Loss
The 3221 rule that Mandy mentioned means: three servings of vegetables, two liters of water, two servings of protein, one serving of starch during the day. She suggests that the breakfast menu could include an apple, an egg, a cup of coffee or tea. Lunch should include a bowl and a half of vegetables with protein from meat or fish, which should be minimally seasoned. Dinner should include a small bowl of rice or carbs from sweet potatoes, brown rice... a bowl and a half of vegetables with two servings of protein from seafood, lean meat. During the day, try to drink at least two liters of water.
Eating lots of green vegetables and drinking enough water per day helps support digestion, increase metabolism, and help control weight.
Mandy points out that a serving of fruit has about 60 calories, so you should only eat a maximum of two servings per day. Eating too much fruit during the day increases blood sugar levels, which can easily lead to obesity and difficulty controlling blood sugar levels. She suggests ideal fruits with a low GI index such as apples, cherry tomatoes, kiwi, passion fruit...
For starch, in addition to regular white rice, you can prioritize low-glycemic, high-fiber carbs such as brown rice, sweet potatoes, and oats to eat less but still feel full and full for a long time.
So what types of starch should you choose to support weight loss?
Brown rice
Brown rice is unprocessed rice like white rice, still retaining the outer silk layer, containing many vitamins, especially fiber, vitamins B1, B2, E, magnesium, manganese, iron... so it is good for health. In addition, brown rice is chewier so it takes longer to chew, helping to achieve the goal of chewing slowly, very good for weight loss.
Oatmeal
Oats are whole grains recommended by nutritionists. This is also a food with high protein and soluble fiber content along with minerals that are good for the body. In particular, this food can replace rice every day, especially in the morning. Oats are rich in fiber that can absorb water, this substance will expand in the stomach, prolonging the emptying time of the stomach, thereby creating a feeling of fullness for a long time, delicious, very suitable for people who want to lose weight.
Quinoa
Quinoa, also known as quinoa, is one of the most popular health foods known for its high nutritional value. It is also a gluten-free substitute for white rice, high in protein, rich in calcium, iron, magnesium, fiber and vitamins. In fact, 92g of cooked Quinoa can provide 4g of complete protein. This is twice as much as a serving of white rice, and it contains all the essential amino acids that the body cannot synthesize on its own.
Sweet potato
Sweet potatoes are considered a “golden food” in the process of losing weight. In particular, although low in energy, sweet potatoes are rich in fiber, minerals, vitamins, beta-carotene (pre-vitamin A), rich in iron and calcium, making you feel full for a long time. You can use sweet potatoes to replace white rice in your meals, but don't forget to add vegetables and meat to balance your body's nutrition.
Cauliflower
Avocado
Avocados provide the body with healthy fats, fiber, and folic acid. Eating 1-2 unsweetened avocados a day can help you reduce belly fat effectively and safely. At the same time, avocados contain many vitamins that also help brighten and smooth the skin when used as a facial mask or skin care product.
Almond
Another effective way to reduce belly fat is to add almonds to your daily diet. Almonds are a food that contains healthy fats that are very good for the body. Therefore, instead of snacking on popcorn and fat-causing cookies, almonds will help you reduce belly fat and reduce the risk of cardiovascular disease. Almonds have been shown to reduce bad cholesterol, improve brain function, prevent heart attacks, and strengthen bones and teeth.
Cereal
Whole grains give you a feeling of fullness after eating, so you are less likely to eat other unhealthy foods. Choose foods rich in fiber for the question of what to eat to lose weight fast. Whole grains give you a feeling of fullness after eating, so you are less likely to eat other unhealthy foods. Foods rich in fiber also have a low GI (glycemic index). Eating low GI foods is beneficial in helping to keep blood sugar levels balanced for weight loss.
Source: https://giadinh.suckhoedoisong.vn/quy-tac-3221-khong-can-kieng-tinh-bot-can-van-giam-khong-phanh-172240829094405129.htm
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