Some information:

What is protein? 

According to the “How to Make a Fat Loss Plate” book, “a Protein is anything that once walked, flew or swam.”  Soy products are also protein.  A portion size for protein is about the size of your palm. 

What is a slow carb?

Most vegetables, beans and some berries are considered slow carbs because they are slow to be converted to sugar in your body, which helps to keep your insulin levels steady so you don’t get the crash of blood sugar after eating them. 

There are some slow carbs that you can eat as much of as you want because the fiber is so high and the calories so low that it won’t really effect your levels.  Some of these are cauliflower, celery, chili peppers, leeks, onions, cucumbers, some mushrooms, radishes, sprouts, bok choi, cabbage, endive, lettuce, radicchio, spinach, watercress.  (This list is from the same book as mentioned above.)

What is a fast carb?

Fast carbs are things like breads, sweets, pastas, rice, fruits, potatoes, alcohol.  They are quickly converted to sugar in your body which raises your blood sugar level, also raising your insulin level, and then you crash because the blood sugar level drops quickly. 

One portion of each of these things makes up a Fat Loss Plate.   There are some other combinations you can use to make a Fat Loss Plate as well but they all include 1 portion of protein.  The other options are:

1 portion protein + 3 portions slow carbs

OR

1 portion protein + 1 portion fast carb (no slow carb)

You can also add 1 portion of fat to any Fat Loss Plate.  Fats are condiments, dressings, cheese, oil…