Payal Kothari, nutritionist, gut health coach and founder gutAvatar & INUEN (India), shared how to implement the body fat reduction diet "411" as follows:
How to divide the ratio of nutrients
4 parts of protein: High protein intake helps maintain muscle mass, increases metabolism and supports fat loss.
1 portion of carbohydrates: moderate to low carb intake helps control blood sugar and promote fat burning. Focus on complex and fiber-rich carbohydrate sources.
1 portion of fat: Healthy fats (such as omega-3, avocado and nuts) help regulate hormones and create a feeling of fullness for a long time.
How to apply
4 days of implementation: Follow a strict diet with lower carbohydrates and calories to promote fat burning.
1 day off: Eat a day off with slightly higher carbohydrates to rest your metabolism, improve energy and prevent fatigue.
1 day of adjustment: One day of maintenance to easily transition between a strict diet and a higher-calorie diet.
According to Kothari, adjusting the ratio of nutrients, calories and the right time to eat will help you achieve your fat loss goals more effectively.
Nutritionist Payal Kothari says this method helps reduce muscle loss while still focusing on fat burning, by prioritizing the time of nutrient supply and balancing nutrition properly.
Key features of the 411 method:
Encourage lean protein: Protein sources such as chicken, fish, eggs.
Focus on fiber and slow-digesting carbohydrates: Vegetables, quinoa.
Emphasize healthy fats: Foods like avocados, nuts, and seeds.
Can be combined with intermittent diet or exercise: To achieve faster and more effective fat loss results.
The 411 method not only helps you lose fat but also maintains overall health, ensuring a healthy and balanced body.
