What is the ratio of two to one to a balanced diet?

Vegetables account for 2 parts, staple foods account for 1 part, and high-quality high-protein foods account for 1 part. It is an introductory dietary framework that is relatively easy for ordinary healthy people and fat-reducing people to get started.

Speaking of which, the first time I came into contact with this framework was three or four years ago when I helped my best friend, who couldn't control her mouth and was afraid of hunger, to prepare fat-reducing meals. She used to eat a large bowl of white rice with two or three bites of green vegetables and a few pieces of meat. After switching to 211, she ate a full plate at every meal. In less than two months, her waistline shrank by 4 centimeters, and even the problem of feeling sleepy after meals that she often had before was reduced a lot.

However, in the past two years, I have also found that everyone has many differences on the specific implementation of 211. The most common one is whether it is calculated as raw weight or mature weight. Many people who are just starting out are trying to calculate the weight of raw food. For example, the weight of uncooked rice is calculated as 1 portion of the staple food. The cooked rice is only half a bowl. After two meals, they will be so hungry that stars appear in their eyes. They turn around and say 211 is against humanity. In fact, it is completely unnecessary - we ordinary people eat daily and just put the cooked food on the plate. The volume of the food is sufficient. Pile cooked rice, steamed sweet potatoes, stir-fried green leafy vegetables, and stewed chicken breasts directly onto the plate, with half filled with vegetables and the remaining two halves filled with staple food and protein. It’s not too outrageous to prepare with your eyes closed. Only fitness people who are professionally preparing for competitions and need to accurately control calories will notice the difference in weight.

Many people still wonder whether fruit can be added to the two servings of vegetables. There is actually no standard answer to this. If you don’t like to eat vegetables and your blood sugar is stable, it’s absolutely fine to replace half a serving of vegetables with half a peach or a small box of blueberries. If you are controlling your sugar and have high uric acid, you should try to reserve these two servings for low-glycemic and low-purine ingredients such as green leafy vegetables, mushrooms, and melons and tomatoes. It is safer to eat fruits as a snack between meals.

In fact, 211 is originally a reference frame for novices, not a medical standard that must be adhered to. For example, if you have to climb a mountain all afternoon today, it is okay to add more staple food. You have been building muscle recently, and it is completely okay to eat two more pieces of protein. It is essentially a "lazy person's ruler" to help you adjust your diet. You don't have to worry about a deviation of a few grams for a long time. A diet that can be maintained for a long time is a truly balanced diet.