Rather than think calories or fat or any other number, I want you to see food as information. What you put into your mouth will either tell your body to store fat or burn it, support steady energy or crash your blood sugar, build your health or tear it down.
When you look at food as information, it connects the dots for you. You move past the archaic calories-in, calories-out bank account model for fat loss. Look at your body as a rather complex biochemistry lab, not a checking account.
Calories do count, but hormones count far more. You want to eat foods that trigger fat-releasing hormones, build muscle, and become lean quickly, right?
That’s where my four-step, easy-to-implement plate plan comes in. My plate incorporates optimal foods in the correct ratios to burn fat and stay full for four to six hours. With the plate, thousands of clients have attained fast, lasting fat loss and you can too.
I live by the plate, and once you get the hang of it, I bet you will too. Every meal becomes an opportunity to optimize your fat-burning hormones and feel your best.
See food as information. What you put into your mouth will either tell your body to store fat or burn it, support steady energy or crash your blood sugar, build your health or tear it down. Click to tweet
Step 1: Add lean protein. Protein is your magic bullet for fast fat loss: It increases satiety, shuts down your hunger hormone ghrelin, and preserves muscle. Unlike carbohydrates, protein doesn’t spike and crash your insulin levels, so you feel fuller and reduce cravings.
Ideally, about one-fourth of your plate will contain protein. Animal protein is your best choice. Aim for organic, free-range, cage-free, grass-fed, and no-hormones-added sources whenever possible.
Vegans and vegetarians can meet their protein quota with foods like quinoa, legumes, and slow-roasted or dehydrated nuts and seeds.
Step 2: Incorporate healthy fats. Healthy fats like avocado, coconut, and olive oil reduce your appetite and stabilize your blood sugar by slowing the release of sugar into your bloodstream. Plus they provide serious satisfaction to your meals.
Aim for about one-fourth of your plate as fat. Unless you’re eating very lean cuts, high-quality animal protein will provide some of that healthy fat.
Wild salmon and other fish provide excellent amounts of omega 3 fatty acids, tops on my list for healthy fats. Vegans and vegetarians should focus on omega 3-rich plant sources like freshly ground flax or chia seeds and walnuts.
Step 3: Pile on leafy and cruciferous veggies. The more non-starchy veggies you eat, the better, considering all the phytonutrients, fiber, and bulk they’ll provide into your diet. Ideally fill about two-thirds of your plate with veggies, although I’ve never met someone who ate too much broccoli or spinach. Good rule of thumb: If it’s green, it’s good.
Step 4: Fill the rest of your plate with slow-release, high-fiber carbs. Unlike refined grains that often contain gluten and break down to sugar quickly in your body, whole, unprocessed carbs come packaged with immune-supporting, anti-aging nutrients and blood sugar–balancing fiber. My personal top slow, low carb faves include quinoa, hummus, wild rice, black beans, and lentils.That’s it! With this plan you’ve got a nutrient-rich, delicious plate to help build muscle, burn fat, and look and feel your best.
Would you add anything to this list or modify one of my strategies? I read and appreciate every comment, so please share your thoughts below.