Plate method? Lose weight healthily with the plate principle!

The choice of food is crucial

You should reduce the carbohydrate content in your meals as much as possible and, above all, add those low-glycaemic foods. Meat, fish, and low-fat dairy products are good choices.

Vegetables, legumes and whole grains also have a low glycaemic index due to their complex carbohydrates. They help to keep blood sugar levels constant. The glycaemic index is an important helper for a balanced diet, for those who want to reduce or maintain weight and stay healthy and fit.

Vitamin-rich vegetable sources

First, cover half of the plate with fresh vegetables or salad.
Make your selection of vegetables and salad as diverse as possible and eat your selection both cooked and raw.
In addition to leaf salads, we recommend for a varied salad plate: tomatoes, cucumbers, peppers, fennel, celery, carrots, kohlrabi and fresh herbs. For example, we can recommend cauliflower, broccoli, green beans, spinach, white cabbage, red cabbage, brussels sprouts and, of course, carrots and beetroot as cooked vegetables. It can be up to 500 g of vegetables per day. In this way, you provide the body with a varied range of healthy nutrients: vitamins, minerals, fibre and phytochemicals.

Fibre-rich carbohydrates

Carbohydrates, in their fibre-packed form, can fill the small remainder of the plate. A large slice of whole grain bread or roll, 40 - 60 g whole grain pasta, whole grain rice or other whole grain cereals (weighed raw) or 150 g potatoes are included.

If possible, avoid carbohydrate-containing foods that have an unfavourable effect on blood sugar levels - i.e. so-called "fast", low-fibre carbohydrates: sugar and sweets, white bread, white rolls, croissants, waffles, cakes, cornflakes, soft drinks, fizzy drinks, lemonades, fruit juices, white pasta, white rice, instant rice, cornstarch and french fries.

Small amounts of low-carbohydrate fruits such as berries (raspberries, blueberries, blackberries, currants) or even apples and pears could be integrated into the meal in moderation (morning or noon).