A sustainable plate model that fills you up while creating a calorie deficit.
Crash diets drop weight fast through muscle loss and water loss, not fat. Your metabolism then slows to defend itself, and the moment you return to normal eating, weight rebounds with interest.
Fill half your plate with vegetables, a quarter with protein and a quarter with whole grains or starchy vegetables. Drizzle a thumb-sized portion of healthy fat. This plate naturally creates a 400-500 calorie deficit while leaving you completely full.
Foods with high water and fibre content (vegetables, salads, soups) fill the stomach with very few calories. A bowl of vegetable soup before dinner reduces total intake by 20% on average.
Start every meal with the protein on your plate. By the time you reach the carbs, your hunger is half-satisfied and you naturally eat smaller portions of higher-calorie foods.
Sprouts, roasted chana, makhana, fruit, Greek yoghurt, hard-boiled eggs and a handful of nuts. Real food. No bars. No shakes. No "diet" packaged snacks.
Want this advice tailored to your body and lifestyle? Book a 20-minute consultation with a registered dietitian.