KOREAN STARS' 211 DIET METHODS: Slim body and delicious food

 What to eat to be delicious, full of nutrients without fear of gaining weight?

Along with Fad Diet, Keto, or 16-8…, the 211 (211 diet plate) diet is one of the weight loss methods to help women improve their physique effectively. This method is not only spreading throughout the Korean beauty community but also being applied by many A-list stars and famous beauty bloggers.

What is the 211 Diet?

Menu 211 builds on the rules from Harvard University's Healthy Eating Plate guidebook published in 2020. With this regimen, you won't have to fast or follow an extreme ice cream diet. On the contrary, the body will be fully loaded with necessary nutrients from vitamins, fiber, protein, and starch. This not only helps ensure an efficient metabolism of the body, but also maintains physical health as well as limits uncontrolled weight gain.

The name “211” says all the rules you need to follow: divide each meal into four equal portions, of which 2 are vegetables, 1 part is protein, and 1 part is starch. .

Two servings of vegetables

The first step to practicing the 211 diet is to fill your plate with vegetables. From leafy green vegetables, mushrooms, kelp to corn are all foods that you can freely choose. Besides, don't be afraid to add red, green, yellow, purple colors from tomatoes, eggplant or bell peppers, zucchini into the meal to enrich the daily menu.

Because they contain a lot of fiber to create a feeling of fullness, fresh vegetables and fruits not only help your waist slim down because of reducing energy absorption, but the vitamins and minerals in them also help strengthen resistance, and maintain healthy and glowing skin.

Adding fresh fruit to your daily meals also plays an important role in your weight loss. Replace unhealthy snacks with fruits with low glycemic index such as apples, oranges, tangerines, kiwis, etc., after each main meal, will create a feeling of fullness and less cravings.

A portion of protein

Protein is one of the nutrients that plays a key role in diet and weight management. According to Marion Nestle, a professor of nutritional food research and public health at New York University, in order to lose weight effectively and healthily, we must ensure that we consume enough protein to maintain mass. muscle mass and basal metabolic rate.

However, instead of relying entirely on animal protein, you should prioritize foods rich in plant-based proteins because they often contain many important vitamins and minerals that cannot be found in meat.

Legumes, seeds, tofu, and soybeans are some of the top plant-based sources of protein that you need to add to your daily meals. They not only provide the necessary amount of fiber for the digestive system, but also provide useful and energy-rich minerals for the body.

A portion of starch

“211 diet” will surely be the ideal weight loss diet for those who cannot forget their passion for rice, pho, and bread. Because, unlike other weight loss principles that require you to minimize the amount of carbs you eat, people who follow this diet will consume 25% of the amount of starch in each meal.

Following this "golden" ratio helps you not to eat too much starch but still enough to produce the necessary energy for the body, and at the same time ensure the diet has an ideal nutritional balance. However, if you want to maximize this weight loss diet, choose starches that are high in fiber like sweet potatoes or whole grains (oats, quinoa, brown rice, etc.). These are complex starches that take longer for the body to digest than rice, pho or white bread.