3 steps to building a fat burning meal€¦ · fusion meals are meals with the fat burn 5 mixed...

The simplicity of building a fat burning meal is attained by following these 3 steps.

Decide how you want to eat your carbohydrates. OPTION A is building a fat burning meal with a FAST CARB portion OR OPTION B is building a fat burning meal with two SLOW CARB portions.

STEP #2

OPTION B 2 Slow Carb Portions

OPTION A 1 Fast Carb Portion

The third step is optional. Add a BONUS Slow Carb to either option if you choose. Again, this is an option and not a must.

STEP #3

You always have the option of adding a portion of fat (e.g., cheese, avocado, mayo) and/or condiments (e.g., mustard, ketchup) to your fat burning meals.

ALWAYS AN OPTION TO HAVE FAT AND/OR CONDIMENT PORTIONS

Choose your protein source (e.g., chicken, turkey, fish, meat, tofu) and keep to the recommended portion size.

STEP #1

OR

OR

OPTION B Bonus Slow Carb (optional)

OPTION A Bonus Slow Carb (optional)

3 STEPS TO Building a Fat Burning Meal

Your goal is to make sure you’re getting at least 15 grams of PROTEIN and target no more than 45 grams of net carbs (total carbs minus fiber) for women, and 50 grams of net carbs for men.

ULTIMATE GOAL FOR A FAT BURNING MEAL:

Choose your fast carb base (e.g., rice, quinoa, pasta, couscous, bread) and keep to the recommended portion size. Usually a fist size, which equates to 1 cup (cooked) for a woman, and 1 1/4 cup (cooked) for men.

STEP #1

Follow these steps when you don’t build your meal with protein sources like tofu (i.e., soy, edamame), tempe, soy or meatless products.

3 STEPS TO Building a Meatless Meal

Choose two portions of slow carb vegetables. Add a BONUS Slow Carb if you choose. Again, this is an option and not a must.

STEP #2

You always have the option of adding a portion of fat (e.g., cheese, avocado, mayo) and/or condiments (e.g., mustard, ketchup) to your fat burning meals.

STEP #3

Consider the combination of foods and make sure you have a protein source, and slow and/or fast carbs. If adding toppings, make sure you are portioning them correctly. For example, if adding toppings to chili, choose ONE fat, or split the portion between two (cheese and sour cream.)

STEP #1

3 STEPS TO Building a Fusion MealNot every meal is going to have the Fat Burn 5 laid out. Fusion meals are meals

with the Fat Burn 5 mixed together, such as soups, casseroles, lasagna, etc.

When eating out, consider the carb and fat content and if there isn't a clear protein source, add one. For example, pasta and sauce. You can often add chicken, or you could add a side of beans to make a pasta dish a fat burning meal.

STEP #2

STEP #3 When portioning a fusion meal, the portion size is two cups, or for an easy visual cue, two fists.

Yep, you read that right! ONE step in building snacks. The simplicity of choosing a fat burning snack is knowing the calorie range.

Choose a snack that has the calorie range of 100 to 200 for women, and 100 to 300 for men.

STEP #1

1 STEP TO Building a Snack

*These fruits are fast carb portions and can be part of a fat burning meal.

**These fruits are slow carb portions and can be part of a fat burning meal.

***All types of nuts (usually 20-30) - 1 ounce or ¼ cup

SNACKS FOR WOMEN SHOULD BE BETWEEN 100-200 CALORIES, AND 100-300 CALORIES FOR MEN.

FRUIT PRODUCTS EVENING Each day you want to make at least one of your snacks a

portion of fruit when possible.

Fruit options include the following:

Apple* Banana*

Berries, 2 cups (any type)** 5 Cucumbers**

2 Oranges* Pear*

Large whole grapefruit**

Keep your daily snacks to no more than two packaged products

when possible.

Packaged products include the following:

Atkins’ Protein Shake Baked Chips (any type)

Luna Bar Clif Z Bar

Yogurt (any type) Lara Bar

Kind Energy Bar

Choose snacks that are highest in combined protein, fat and fiber grams compared to

carbs.

Consider the following protein-rich snacks:

Greek yogurt (any type) Celery and Peanut Butter Cottage cheese (any type)

Cheese stick (any type) Jerky (any type) Two boiled eggs

Nuts (any type)***

Protein Sources When making a fat burning meal, choose a protein source and build around it. If it’s highest in

protein grams in comparison to carbohydrates and fat, it’s a protein source unless specified otherwise. When eating breakfast, lunch, dinner or a post-workout meal, the first question you ask yourself is, “What’s going to be my Protein source?” Once you identify your protein

source, choose your carbohydrates and optional fat and condiment.

Serving for Women Serving for Men PROTEIN

15-30 grams 15-40 grams

Tips for Choosing the Best Protein: •

•

•

The more lean the meat, the more you can eat!

Don't forget to check labels when it comes to sodium amounts in deli and lunch meats!

Be careful when choosing flavored Greek yogurt - there can be a lot of carbs added that turn this

protein into a fast carb!

Be creative! No one says you can’t have protein like chicken for breakfast and eggs for dinner! •

Protein Sources at a Glance - Examples of Lean and Not-As-Lean

PROTEIN

Chicken Breast

Chicken Wings

Turkey Breast

Turkey Thigh

Filet Mignon

Sirloin

Halibut

Salmon

WOMEN

3-5 oz

3 oz

3-5 oz

3 oz

3-5 oz

3 oz

3-5 oz

3 oz

MEN

4-6 oz

4 oz

4-6 oz

4 oz

4-6 oz

4 oz

4-6 oz

4 oz

VISUAL CUE

Palm to First Knuckle

Palm


Palm


Palm


Palm

The goal when making a fat burning meal is to ensure you have a minimum of 15 grams of

protein. On average an ounce of chicken, turkey, fish and tofu yields 6-8 grams of protein. The average peanut butter and jelly sandwich yields 15-18 grams of protein.

Men: 4 oz

Women: 3 oz

Choose beef that is labeled

"Choice" or "Select" instead

of "Prime," which usually has

more fat.

WOMEN

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

1. Select is the leanest cutof meat, containingaround 7 percent fat by

weight. Most Select cuts of meat are lean proteins. Choice contains 15 to 35percent fat by weight.

Prime is the fattiest

grade of meat and this iswhy the recommended

amount for making a fatburning meal is 3 ounces

for women, and 4 for

men.

2.

3.

3 oz

6 oz

3 oz

6 oz

3 oz

3 oz

3 oz

3 oz

*The recommended serving amount for sausage links is usually 2 links, and 4 slices of Canadian orcured bacon.

**Includes beef, chicken, pork, turkey or any combination.

MEN

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

8 oz

4 oz

8 oz

4 oz

4 oz

4 oz

4 oz

BEEF

Rib eye

Sirloin

Chuck

Ground (regular)

Strip

Brisket

Blade

Veal

Corned beef

Meatloaf (beef)

Prime rib

Short ribs

Tongue

Beef bologna

Pastrami

PORK

Bacon*

Sausages*

Ham (most)

Hot dogs**

Spareribs

Salami

Ground

Bologna

Fatty Protein Serving Size Visual Cue

Men: 4 oz

Women: 3 oz

Choose beef that is labeled

"Choice" or "Select" instead

of "Prime," which usually has

more fat.

WOMEN

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

3 oz

FATTY FISH

Even though the recommended

serving of Not-As-Lean Fish Protein

may appear to be joined with other sources high in saturated fat, it’s

important to know that these fatty fish are high in omega-3 fatty acids,

which has been shown to lower

triglycerides and contribute toward

heart health.

TIP: When choosing cold cuts, it’s recommended that you buy meats that are low in saturated fat. The following cold cuts are usually leanest: boiled ham, chicken breast, deli-sliced turkey breast, deli roast beef, smoked ham and smoked turkey breast. Always check labels and be aware of meats with added sugar.

EDIBLE PORTION

TIP: Sixty-five percent of a whole

chicken is edible. Approximately 50% of thighs and drumsticks are

edible. Meaning, when you

purchase protein sources with the bone (e.g., drumstick, thighs) - the

edible weight is lower than what you weigh on a scale or assume

via your visual cue (hand). Example: If your drumstick (not-as

-lean) is 4 oz in weight, that

means your protein amount isapproximately 2 oz. So enjoy your

6 oz of bone in thigh to get your 3oz of edible protein.

MEN

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

4 oz

FISH

Herring

Rainbow trout

Salmon

Sardines

POULTRY / OTHER BIRDS

Chicken thigh and leg

Duck

Goose

Pheasant

Quail

Turkey bacon

Turkey thigh and leg

DELI MEATS

Beef pastrami

Mortadella

Bologna

Pastrami

Salami

Tongue

Corned beef

Liverwurst

Pancetta

Pate’

Wurst

Fatty Protein Serving Size Visual Cue

Men: 4-6 oz

Women: 3-5 oz

When possible it is always

encouraged that you remove

the skin to reduce the

amount of fat consumed.

WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

*Game meats are the lowest in both total fat and saturated fat.

Some have one-fifth to one-twentieth the fat contained in domesticmeats. For example, 3.5 ounces of venison contains only 3 grams of fat, 1 gram of saturated fat.

WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

**Ham can be lean, but it yields about 300mg of sodium in one ounce. So, five ounces of ham would

equate to 1500mg of sodium. That is an entire days worth of sodium for many people. The government recommendation is for no more than a teaspoon (2300mg) of sodium daily, and a 1500mg limit for sen- iors and those with high blood pressure.

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

BEEF

Filet mignon

Round tip

Top round

Eye of round

Bottom round

Flank

Tenderloin

LAMB

Loin chops

Leg

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

GAME MEATS*

Venison

Bison

Elk

Ostrich

Emu

Squab (dove)

Rabbit

Goat

Lean Protein Serving Size Visual Cue

Men: 4-6 oz

Women: 3-5 oz





WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

*The leanest selection of poultry is white meat; the breast withoutthe skin.

WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

FISH / SEAFOOD

Albacore tuna

Yellow fin tuna

Halibut

Cod

John Dory (St Pierre)

Orange roughy

Grouper (Red grouper)

Ocean perch (Redfish)

Pinnacle (Whiting)

English sole

Haddock

Barramundi

Monkfish

Hake

Red snapper

Swordfish

Mahi mahi

Tilapia

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

POULTRY*

Chicken breast

Turkey breast

Ground chicken

Ground turkey

Cornish hen


Men: 4-6 oz

Women: 3-5 oz





WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

3-5 oz

*The recommended serving size is based on real crab, and not

imitation. It’s important to know that it takes 4 ounces of imitation crab to yield 15 grams of protein, and only 3 for real crab.

WOMEN

3-5 oz

3-5 oz

3-5 oz

3-5 oz

Calamari (grilled)

Octopus

3-5 oz

3-5 oz

TOFU/SOY

Premium tofu / tempeh

Edamame beans*

Meatless products (most)

3-5 oz

1/2 cup

3-5 oz

*EDAMAME BEANS

Out of the pod the protein serving size when making a fat burning meal is 2/3 cup for men and 1/2 cup for women.

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

2/3 cup

4-6 oz

MOLLUSKS

Clams

Mussels

Oysters

Scallops

OTHER SEAFOOD

MERCURY TIP

TIP: It’s recommended that pregnant women avoid fish

because of mercury concerns. We recommend that you avoid fish

“highest” in mercury and keep those that are “high” to 3 servings

per month.

HIGH MERCURY:

Bluefish Grouper

Sea bass Tuna (canned)

HIGHEST MERCURY:

Marlin Orange roughy Shark Swordfish

Tilefish Tuna (Ahi)

MEN

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

4-6 oz

FISH / SEAFOOD

Sea bass

Mackerel

Catfish

Mullet

Sole

Flounder

CRUSTACEANS

Crab*

Lobster

Prawns

Shrimp


Men: 4-6 oz

Women: 3-5 oz





WOMEN

2 scoops1 scoop

MEN

2 scoops1 scoop

4 oz

3-4 oz

2

3-5 oz

3-5 oz

3-5 oz

3-5 oz

6 oz

5-6 oz

3

4-6 oz

4-6 oz

4-6 oz

4-6 oz

1 cup

1 cup

1 1/4 cup

1 1/4 cup

Fist

Fist

*Choose a collagen or protein powder that has a minimum of 15 to30 grams of protein, but no more than 7 net carbs per serving.

**One medium egg equates to two tablespoons of egg white. Four tablespoons (two medium eggs) of egg white make for a 1/4 cup. When substituting egg white for a whole egg, use 3 tablespoons.

*** Every 1/4 cup of liquid egg substitute (e.g., Egg Beaters,Better’n Eggs, All Whites) is the equivalent of the egg whites fromtwo whole eggs, usually. Check labels to make sure you are getting the correct amount.**** Men: 1-2 Whole Eggs with 2 Egg Whites.

Women: 1 Whole Egg with 2 Egg Whites.

Most Greek yogurt is a Protein Source because it’s highest in protein grams compared to carbohydrates and fat. Keep your label de- tective hat on at all times!

OTHER SOURCES

Collagen powder*Protein powder*

EGGS

Egg whites**

Egg substitutes***

Whole eggs****

DELI MEATS

Roast beef

Turkey

Honey ham

PROTEIN-RICH DAIRY

Cottage cheese

Greek yogurt


Fast Carb Sources When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. If it’s highest in carbohydrate grams in comparison to protein and fat, it’s a carb source unless specified otherwise. To go with your Protein, choose either one Fast Carb AND one Slow Carb serving, or JUST one Fast Carb serving, or ALL Slow Carb servings when eating breakfast, lunch, dinner or a post-workout meal—plus you may add your optional fat and condiment.

Serving for Women Serving for Men


One clenched fist size is equivalent to 1 cup serving. This includes the thumb. Examples: apple, pear, and potato are a few examples.

One clenched half fist size is equivalent to 1/2 cup serving. This includes the thumb. Examples: rice, beans and couscous to name a few.

POTATO, MASHED OR WHOLE:

The serving size of mashed potatoes when

making a fat burning meal is a fist size, which equates to approximately 1 cup for women, and 1 1/4 cup for men.

WOMEN

1 med

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

VISUAL CUE

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

The goal when making a fat burning meal is to ensure you have a minimum of 30 grams of

carbohydrates. The maximum serving of carbs when making a fat burning meal is 45 for women and 50 for men after you subtract the total fiber. Carbs are our brain and bodies primary source of fuel.

MEN

1 large

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

FAST CARBS

Apple

White Rice

Oatmeal, cooked

Quinoa

Mac & Cheese

Brown Rice

Acorn Squash

Corn

Carbohydrate Sources at a Glance - Examples of Fast Carbs

FAST CARB

The maximum calories for a fast carb when making a fat

burning meal is 220 for men

and women. All fast carb serving sizes are cooked

unless otherwise mentioned. M: 2/3 cup W: 1/2 cup

M: 1 1/4 cup W: 1 cup

WOMEN

1 whole

2

4

1

2

1

2 Slices is a Fast Carb Serving

WOMEN

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

VISUAL CUE

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

MEN

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

MEN

1 whole

2

4

1

2

1

**The recommended amount of dry pasta (pre-cooked) is 2

ounces for women, 2.5 ounces for men. Two ounces of dry pasta yields about 4 ounces cooked (1 cup).

PASTA**

Couscous

Egg noodles

Linguini

Macaroni

Penne

Rigatoni

Spaghetti

Fettuccine

Lasagna

Fusilli

Manicotti

Ziti

Rotini

*Bread and bagels can vary greatly in size so be sure to read thelabel and keep the amount you consume as part of your fat

burning meal to no more than 110 calories per slice (or 220

calories in total). Although we are not asking you to count your

calories, it is a good idea to read the nutrition label.

CARBS

TIP: Carbohydrates aren’t “bad” or

“good” - it’s the amount you eat and often times what you eat with it.

BREAD*

Bagel (3-4” dia)

Bread, sliced

Corn tortilla (6” dia)

English muffin

Dinner rolls (2 1/2” dia)

Flour tortilla (6” dia)

Fast Carbs Serving Size Visual Cue





M: 1 1/4 cup W: 1 cup

***The recommended amount when eating cereal as a fast carb in your fat burning meal is the serving size on the cereal box. It is recommended that the cereal you choose has at least 4 grams of fiber and 4 grams of protein, or a combined total of 8 grams of fiber and protein. For instance, you may find a cereal that has 2 grams of fiber and 6 grams of protein, or vice versa.

Pizza

TIP: Two hand

sizes is a fat burning meal by itself. Enjoy

with a side salad.

PIZZA* WOMEN VISUAL CUE

2 slices 2 Hands

2 slices 2 Fists

Thin crust

Deep dish

POTATOES

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

Fist

Fist

Fist

Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

White

Red

Sweet

Yam

RICE, CORN AND OTHER SIDES

Corn kernels**

Quinoa

Rice (all kinds)

Rice noodles

Polenta

Plantains, mashed

**Or 1 ear of corn on the cob.

SQUASH WOMEN VISUAL CUE

1 cup Fist

1 cup Fist

1 cup Fist

Acorn

Butternut

Hubbard

CEREAL, COLD***

MEN

1 1/4 cup

1 1/4 cup

1 1/4 cup

MEN

3 slices

3 slices






M: 1 1/4 cup W: 1 cup

WOMEN

1 cup

1 cup

1 cup

1 cup

VISUAL CUE

Fist

Fist

Fist

Fist

1 cup

1 cup

WOMEN

5-8 ounces

12 ounces

1.5 ounces

Fist

Fist

8 ounces

8 ounces

8 ounces

12 ounces

*The defining factor as to what is and isn’t a Fast Carb as it pertains to dairy-based and non-dairy based products like Almond and Rice milk for instance, is determined by which of the three macro-nutrients (e.g., protein, carbohydrates, fats) is highest in grams per serving: if the milk is highest in carbohydrate grams it would be a fast carb. If it’s highest in protein it will be a Protein. If it’s highest in fat, it will be a Fat.

**Coconut milk is most often categorized as a fat except when it’s highest in carbohydrate grams. Don't forget to check labels, and do not assume it’s one or the other.

Cereal + Milk = Fat Loss Plate

TIP: combining the Fast Carbs cereal and milk makes for a fat loss

plate to help you get rid of unwanted weight.

MEN

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 cup

1 cup

MEN

5-8 ounces

12 ounces

1.5 ounces

8 ounces

8 ounces

8 ounces

12 ounces

CEREAL, HOT

Grits (cooked)

Oatmeal (cooked)

Cream of wheat (cooked)

Oat bran (cooked)

CARB-RICH DAIRY*

Milk (most kind)**

Yogurt

ALCOHOL

Wine

Beer

Liquor

JUICE

Apple

Cranberry

Orange

SODA/POP

Regular

MILK**






M: 1 1/4 cup W: 1 cup

WOMEN VISUAL CUE

1 medium

7-8” long

2 medium

1 cup

1 medium

1 medium

2 medium

1 medium

2 medium

1 medium

3 medium

1 medium

3 medium

Fist

2 Fists

Fist

Fist

Fist

2 Fists

Fist

2 Fists

Fist

3 Fists

Fist

3 Fists

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

1/4 cup

*When a fruit is dried(regardless of whether sugar

is added) it is a dried fruit. For

instance, apricots are SlowCarbs, but when dried they’re

classified as a Fast Carb.

MEN

1 large

8-9” long

2 large

1 1/4 cup

1 large

1 large

2 large

1 large

2 large

1 large

3 large

1 large

3 large

1/3 cup

1/3 cup

1/3 cup

1/3 cup

1/3 cup

1/3 cup

1/3 cup

>FRUIT

WHOLE ROUND FRUITS

Apple

Banana*

Kiwi

Grapes

Pear

Orange

Peach

Mango

Nectarines

Persimmons

Plums

Pomegranates

Tangerines

DRIED FRUITS*

Apples

Apricots

Cranberries

Figs

Plums

Prunes

Raisins






M: 1 1/4 cup W: 1 cup

VISUAL CUE

2 Fists

2 Fists

2 Fists

2 Fists

2 Fists

Fist

Fist

Fist

Half Palm

When you don’t know the calories of the serving of chocolate, cake, pie, etc., go with a half-palm size.

>FRUIT

MELONS

WOMEN MEN

2 cups 2 1/2 cups

2 cups 2 1/2 cups

2 cups 2 1/2 cups

2 cups 2 1/2 cups

2 cups 2 1/2 cups

1 cup 1 1/4 cup

1 cup 1 1/4 cup

1 cup 1 1/4 cup

1 ounce 1-2 ounces

100-200 calories 100-300 calories






Cantaloupe

Honeydew melon

Watermelon

Papaya

OTHER

Cherries

Pineapple

Plantains

Quince

CHOCOLATE, CAKES, COOKIES & OTHER TREATS

Chocolate

Cakes

Cookies

Pie

Muffins

Candy

Ice Cream


Slow Carb Sources When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. If it’s highest in carbohydrate grams in comparison to protein and fat, it’s a carb source unless specified otherwise. To go with your Protein choose either one Fast Carb AND one Slow Carb serving, or JUST one Fast Carb serving, or ALL Slow Carb servings when eating breakfast, lunch, dinner or a post-workout meal—plus you may add your optional fat and condiment.

Serving for Women Serving for Men


One clenched fist size is equivalent to 1 cup serving. This includes the thumb. Examples: apple, pear and potato to name a few.

One clenched half fist size is equivalent to 1/2 cup serving. This includes the thumb. Examples: rice, beans and couscous to name a few.

STRING GREEN BEANS

One serving size of string green beans is a

fist size, which equates to approximately 1

cup for women, and 1 1/4 cup for men.

Carbohydrate Sources at a Glance - Examples of Slow Carbs

1/2 cup

1 cup

1/2 cup

Half Fist

Fist

Half Fist

Protein with 3 cups of Slow Carb vegetables to make a fat burning meal!

The goal when making a fat burning meal is to ensure you have a minimum of 30 grams of carbohydrates. The maximum serving of carbs when making a fat burning meal is 45 for women and

50 for men after you subtract the total fiber. Carbs are our brain and bodies primary source of fuel.

2/3 cup

1 1/4 cup

2/3 cup

Green peas

Collard greens

Lima beans

SLOW CARBS WOMEN MEN VISUAL CUE

Broccoli 1 cup 1 1/4 cup Fist

Black eyed peas 1/2 cup 2/3 cup Half Fist

Carrots 1 cup 1 1/4 cup Fist

Black beans 1/2 cup 2/3 cup Half Fist

Blueberries 1 cup 1 1/4 cup Fist

SLOW CARB

One Fast Carb serving is the equivalent of two Slow Carb

servings. When making a fat

burning meal with Slow Carb servings, choose either 2-3

servings with a Protein or 1 serving when eating a Protein

with a Fast Carb.

M: 2/3 cup W: 1/2 cup

M: 1 1/4 cup W: 1 cup

WOMEN

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

1/2 cup

VISUAL CUE

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

Half Fist

1 cup

1 cup

1 cup

1 cup

Fist

Fist

Fist

Fist

1 cup

1 cup

1 cup

1 cup

1 cup

Fist

Fist

Fist

Fist

Fist

6 medium

1/2 cup

1 cup

1 cup

1 cup

1 cup

Half Fist

Fist

Fist

Fist

Fist

TIP: When learning to categorize foods, the Facebook group is a great resource

for getting questions answered! Ask any question that comes up! You can also use the search bar in the

group to find questions and

answers that have been previously

discussed.

BEANS

TIP: Most all beans

except soy beans are Slow Carbs.

BERRIES

TIP: Most all berries

are Slow Carbs

unless dried.

MEN

2/3 cup

2/3 cup

2/3 cup

2/3 cup

2/3 cup

2/3 cup

2/3 cup

2/3 cup

2/3 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

6 large

2/3 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

LEGUMES, BEANS AND PEAS

Black beans

Navy beans

Kidney beans

Pinto beans

Black-eyed peas

Lima beans

Green peas

Snap peas

Snow peas

BERRIES

Blackberries

Blueberries

Raspberries

Strawberries

GREENS

Beet greens, cooked

Collard greens, cooked

Kale, cooked and raw

Mustard greens, cooked

Swiss chard, cooked

OTHER COMMON

SLOW CARBS

Apricots

Artichoke hearts, cooked

Beets, cooked

Bell pepper, cooked or raw

Broccoli, cooked or raw

Brussels sprouts, cooked or raw

Slow Carbs Serving Size Visual Cue

http://www.dietfreelife.com/

One Fast Carb serving is the equivalent of two Slow Carb

servings. When making a fat

burning meal with Slow Carb servings, choose either 2-3

servings with a Protein or 1 serving when eating a

Protein with a Fast Carb.

M: 2/3 cup W: 1/2 cup

M: 1 1/4 cup W: 1 cup

WOMEN VISUAL CUE

1 cup

1 cup

1 medium

Fist

Fist

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

1 cup

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

Fist

BEANS

TIP: Most all beans

except soy beans are Slow Carbs.

BERRIES

TIP: Most all berries

are Slow Carbs

unless dried.

MEN

1 1/4 cup

1 1/4 cup

1 large

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

1 1/4 cup

OTHER COMMON

SLOW CARBS

Carrots

Eggplant

Grapefruit (whole)

Mushrooms

(Portobello and shitake)

Onions

Patty pan squash

Pumpkin squash

Yellow squash

Zucchini squash

Tomatoes (all varieties)

Lemons

Limes

Slow Carbs Serving Size Visual Cue

http://www.dietfreelife.com/

Fat Sources When making a fat burning meal, feel free to add flavor to it with condiments and fats such as full-fat cheeses, butter, dressings, sauces, and the oil you cook with. The key when making a fat burning meal is to keep your fat serving to no more than 120 calories.

VISUAL

CUE

Egg yolk

WOMEN

1 tablespoon

2 1/2 ounces

(1/2 medium)

1 tablespoon

1 ounce

1 tablespoon

1 ounce

Egg yolk

Egg yolk

1 tablespoon

1 tablespoon

Egg yolk

Egg yolk

*When it comes to your fat sources, you'll want to check labels again.For instance, you may find a serving of cheese that is only 40 calories per 1/2 ounce. When this is the case, you would have 80 calories of fat sources that you could add to your fat burning meal.**Almonds, walnuts, cashews - each ounce usually equates to 1/4 cup or20-23 pieces.

BUTTER

One serving of butter (not to ex-

ceed 120 calories) is usually about

a tablespoon (or egg yolk).

WHERE’S THE FAT? This is a fat burning meal. You have a Protein and a Fast Carb Serving. This is a 1:1 Ratio!

(Protein)

IMPORTANT TO REMEMBER: Fat as a component to a fat burning meal is an option (not essential).

Fat (Butter)

Fast Carb (Waffles)

FAT SOURCE

MEN

1 tablespoon

2 1/2 ounces (1/2 medium)

1 tablespoon

1 ounce

1 tablespoon

1 ounce

1 tablespoon

1 tablespoon

FAT*

Oils

Avocado

Butter/Ghee

Cheese

Cream cheese

Nuts**Peanut or

almond butter

Sour cream

Condiment Sources When making a fat burning meal, there are some condiments that can add inches to yourwaistline if consumed in excess, and some that don’t. Check labels and become familiarwith the various spreads, sauces, syrups, and gravies.

SERVING SIZE (MEN AND WOMEN)

1 tablespoon

1 tablespoon

1/4 cup

1/4 cup

1 tablespoon

1 tablespoon

2 tablespoons

2 tablespoons

4 tablespoons / 1/4 cup

2 tablespoons

2 tablespoons

1 tablespoon

1 tablespoon

1 tablespoon

1/2 cup

CONDIMENTS WITHOUT LIMITS:

ENJOY AS MUCH AS YOU WANT*

Fish sauce

Salsa (excluding those made with beans or corn Horseradish (without added sugar)

Hot pepper sauce (such as Tabasco)

Low-sodium soy sauce

Sugar-free jams and jellies

Tamari

Vinegar

Lemon juice

Wasabi

Mustard

Worcestershire (without added sugar)

Pico de gallo

*Though these condiments areusually low in calories, they’relikely to be high in sodium.Check sodium levels on labels -especially if you’re hypertensive.

Condiment (Maple Syrup)

CONDIMENT

Barbecue sauce

Chutney

Cocktail sauce

Gravy

Peanut sauce

Pesto

Relish

Steak sauce

Sugar-free syrup

Sweet-and-sour sauce

Sweet relish

Syrup (maple, rice)

Tahini

Tartar sauce

Tomato sauce

When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. Not all carbs are created equal and when making a fat burning meal, the Eat All You Want raw vegetables can be added to help with satiety and volume.

Cabbage

Cauliflower

Celery

Chili peppers*

Cucumbers

Mushrooms**

Radishes

Arugula

Bok choy

Endive

Lettuce

Radicchio

Spinach

Watercress

Soda (zero calorie)

Tea (unsweetened)

*Green and red.

Coffee (hot or cold)***

Condiments (zero calorie)

RAW SPINACH

When making a fat burning meal - raw spinach is an “Eat All You Want” food.

Simply put, add as much raw spinach to your meal as you want.

**Button, crimini, and white.

***Use cream and sweeteners sparingly.

(Protein)

When making a fat burning meal - eat as much of the “Eat All You Want” vegetables as you’d like as part of your meal. In this example you create a fat burning meal (above) and then could easily enjoy as many raw spinach side salads as you want during that meal. Please note that this spinach is RAW, not cooked.

ALL YOU WANT

Fat (Butter)

Condiment (Marinade)

Fast Carb (Potato)

Slow Carb (Broccoli)

DRINK ALL YOU WANT DRINK ALL YOU WANT

EAT ALL YOU WANT EAT ALL YOU WANT

All You Want RAW Carb Sources

COPYRIGHT INFORMATION AND DISCLAIMER

The basics of this methodology is propriety content owned by Diet Free Life, LLC and by Sticking Together, LLC. All materials contained herein are protected by copyright laws and international copyright treaty provisions. This material is used here under the authority of the copyright owner for the sole purpose of education. Users are not authorized to upload, download or transmit any of these materials electronically, or to otherwise reproduce any of the materials in any form or by any means, electronic or mechanical, including data storage and retrieval systems, recording, printing or photocopying.

Copyright © Diet Free Life, LLC and Sticking Together, LLC. All rights reserved.

The authors of the Live Diet Free Program and anyone associated with Sticking Together, LLC are not doctors. The advice the authors provide herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others, and the nutritionist certification of the Diet Free Life methodology. Any recommendations the authors may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for client, Live Diet Free Program, and Sticking Together, LLC.

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