Ep 8: Creating the Perfect Low Carb Plate

 

In this episode, I share my proven template for creating the perfect low carb plate that will keep you satisfied, energized, and losing weight. As someone who has maintained a 30kg weight loss for over 23 years using low carb eating, I break down exactly what to include with every meal to maximize fat burning and keep hunger at bay. If you're struggling with weight loss after 35, tired of complicated diet plans, or simply want a sustainable approach to low carb eating, this episode provides a simple framework you can use at home, at restaurants, or anywhere life takes you.

I explain why protein acts as your "metabolic alarm clock," how healthy fats serve as your "hormone hero," and which vegetables give you the most nutritional bang for your buck. Plus, I reveal my favorite low carb substitutes that make this way of eating feel like anything but a diet. This template works whether you're just starting your weight loss journey or looking to maintain your results long-term.

What You'll Learn

• Why the decisions you make about food have a bigger impact on your health than exercise (25+ eating decisions vs. 7 workouts per week)
• The four essential components of every perfect low carb plate for maximum weight loss
• How much protein you actually need per meal (hint: it's not what most people think)
• Why healthy fats are crucial for hormone balance and keeping hunger away
• The truth about vegetables vs. fruit for nutrient density on a low carb diet
• My favorite low carb substitutes that make comfort foods possible while still losing weight
• Simple portion guidelines you can use anywhere without measuring or tracking
• The thermic effect of food and how protein helps burn more calories during digestion
• Which starchy vegetables to limit when weight loss is your primary goal
• How to maintain sustainable weight loss by focusing on one meal at a time

Key Moments

• Golden rule for meals: If it doesn't have protein, it's not a meal—it's just a snack
• Protein as your metabolic alarm clock: 20-30g per meal (palm-sized portion) fuels metabolism
• Fat as your hormone hero: 200-300 calories of fat per meal for satiety and hormone balance
• Vegetable strategy: Fill your plate with unlimited low carb vegetables for nutrients and fiber
• Low carb substitutes: Game-changing wraps and breads that let you enjoy comfort foods
• Food analogies: Fat is like a slow-burning log while carbs are like gasoline on a fire
• Portion simplicity: Use your palm for protein and tablespoon measurements for fats
• Vitamin revelation: Red bell peppers contain more vitamin C than any fruit
• Starch awareness: Identifying the vegetables to limit (potato, kumara, pumpkin, corn, etc.

What to do to START NOW:

Don't wait until Monday or the start of a new month—take action right now by creating your perfect low carb plate at your very next meal. Here's how to get started:

1. Choose a protein source the size of your palm (about 20-30g) - whether that's eggs, chicken, fish, beef, or a vegetarian option like tempeh.
2. Add 2-3 servings of healthy fats (about 200-300 calories total) - this could be half an avocado, a tablespoon of olive oil, a dollop of mayonnaise, a handful of nuts, or a combination.
3. Fill the rest of your plate with colorful low carb vegetables - the more variety, the better for your nutrition and satisfaction.
4. Optional: Include one low carb substitute if you're craving comfort food - like a low carb wrap or bread.

After eating your perfect plate, pay close attention to how you feel. Notice if you feel fuller than usual. Track how long you can go before genuine hunger returns (most of my clients report 4-6 hours without snacking!). Write down your observations so you can see the immediate benefits of this approach.

This simple action step is the foundation of sustainable weight loss. By experiencing firsthand how satisfying a properly balanced low carb meal can