How a simple plate method can prevent weight gain on diet breaks

Nutritionist Leanne Ward has offered straightforward advice for avoiding weight gain during a diet break. The Australian dietitian, known for her balanced approach to eating, shared simple meal guidelines to help people stay on track. Her tips focus on portion control and mindful choices rather than strict restrictions.

Ward recommends dividing meals into clear portions. Half of every plate should be filled with vegetables and greens, which help ensure a high intake of fibre and nutrients without excessive calories.

A quarter of the meal should come from carbohydrates, such as whole grains or starchy vegetables. The remaining quarter, she suggests, should be lean protein to support muscle maintenance and satiety.

She also advises stopping eating when feeling about 80% full rather than completely stuffed. This helps prevent overeating while still allowing enjoyment of food. For alcohol, Ward suggests limiting intake to one drink per occasion. She encourages savouring each sip slowly to avoid overconsumption.

Ward's approach avoids extreme restrictions but promotes mindful eating habits. By structuring meals with vegetables, protein, and controlled carbs, she aims to help people maintain balance. Her guidance on alcohol and portion sizes further supports steady weight management.