Lesson 4: How to Prepare a Healthy Plate of Food That Burns Fat Seamlessly

Discover the food combination strategy that works well for weight loss

In this lesson, you will be learning how to properly combine your foods to create a recipe that can actually help you lose weight.

But before I get into the details of the lesson, I would like to make something clear to you.

There is no food that you will eat that will directly burn the fat in your body, neither is there any food that once you eat it, will make you add 1 kg instantly.

Sorry for the spoiler alert, but that’s how it is.

What food does is provide your body with nutrients and calories. Whether it makes you gain weight or lose weight depends on you and your body.

Yes, food provides your body with calories, which gives your body the energy to carry out functions like breathing, thinking, and moving around.

When you don't use all the energy from the food you eat, your body will store the extra as fat and overtime, you become overweight. Note that it doesn't happen instantly.

But if you are able to use all the energy you get from your food on a daily basis to perform bodily functions and other activities, you won’t gain weight, instead you will actually maintain your weight.

Simply eating less and moving more may not work for you. You need to make changes to how you eat, what you eat, and even when you eat to start seeing results.

Now, there are certain ways you can combine your foods that will “help” you burn fat. Again, the keyword here is “help” and it will only help if you are already making healthy lifestyle changes.

There are three major ways that proper food combination helps with weight loss:

Any meal that meets at least two of these criteria can help with weight loss and fat burning.

Now that you understand how proper food combination can help you lose weight, I will be showing you exactly how to combine your meals for fat burning, based on science.

This is the same procedure we use in our coaching programs to get our clients amazing results so you really need to pay close attention.

Those who follow the Keto diet demonize carbs

Those on low-fat diet demonize fats.

But there is no diet, not a single one that demonizes protein.

You might be thinking about vegans who demonize animal protein, but the truth is that they still get sufficient amounts of protein from plants. 

So, the truth is that everyone agrees that protein is a very important macronutrient, especially for weight loss.

Let me explain the science to you so you can have a good understanding of it.

When you consume food, your body needs energy to break it down, extract nutrients, and convert them into usable forms.

Protein requires more energy to be broken down and used by your body, so it contributes to a slightly higher calorie burn compared to carbohydrates and fats.

For example, if you consume a meal containing 100 calories of protein, your body may use around 20 to 30 calories just for the digestion and utilization of that protein. This energy expenditure adds to your overall calorie burn for the day.

But that is not the case for carbohydrates and fats. In fact, if you consume a meal containing 100 calories of fats, your body may use around 0 to 3 calories to digest it, while for carbs, it is 5 to 10 calories.

This means that it helps you feel full and satisfied after a meal.

So, by including an adequate amount of protein in your diet, you are less likely to overeat or indulge in unhealthy snacks, which can help you support your weight loss efforts.

If you want to start burning fat, it is very important to include at least 25-35% of protein to your plate.

Now, when I tell most people to eat more protein, they will start eating more beans. 

If you do this, you might see yourself gaining more weight or end up stalling your weight loss progress.

Here is why...

The ratio of protein to carbs in beans is 1 to 3. This means that for every gram of protein you get from beans, you are also getting about 3 grams of carbs. Is such food protein or carb? You decide.

Beans are actually healthy for weight loss, no doubt. But the method of preparation can make it a weight gain food.

For instance, adding too much oil in a pot of porridge beans and combining it with ripe plantain deep fried in oil.

That creates the perfect recipe for weight gain.

So, the way you prepare your foods plays a very important role in your weight loss journey and to a large extent, will determine if you will burn fat or not. I will be teaching a few people the ideal way to prepare foods for fat burning. More on that in Lesson 7.

They are those foods that do not contain carbs in the form of starch as they are mostly made up of fiber.

Examples are ugu, spinach kale, broccoli, cauliflower, cabbage, radishes, cucumbers, tomatoes, eggplant, green beans etc

Your plate should consist of 30-40% of non-starchy veggies to help you lose weight effectively.

You can include carbs with low to moderate glycemic index depending on your previous meal and next meal. Also note that you don't have to eat these on daily basis. There is a strategy to eating these carbs for best results and I will be showing that in Lesson 7.

Healthy carbs should account for 25-35% of your plate.

Most people make the mistake of adding excess oil to their meals which adds a lot of calories to their meals leading to weight gain.

Depending on the dish, healthy fats should account for 10-20% of your plate.

By following this instruction, you can create recipes that will help you burn fat. Fortunately, we have done this for you and you will learn more about it shortly.

So far, you have learned that if you are struggling to lose weight on Nigerian foods, it is because you are not eating mostly complex carbohydrates (fiber-containing carbs).

In lesson 2, I gave you instructions on how to eat the right foods for weight loss, with examples.

In lesson 3, I told you one habit you must stop if you want to stop overeating and start losing weight.

In this last lesson, I explained to you how to prepare a healthy plate for weight loss.

There is something I mentioned during the course of the lesson that I'd like to emphasize:

If you are over 35 years of age and losing weight has been a struggle for you, it is most likely that you are having insulin resistance and your metabolism has slowed down.

Here is the truth that most fitness coaches won't tell you:

Losing weight is not as simple as they make it seem, especially when you get older and your hormones are already messed up.

At this point, you need to understand the right portions of the healthy foods to eat, the right method of preparation of these foods for weight loss, how to properly time and structure your meals and how to incorporate hormone-boosting foods into your diet.

Not only that, but you also need to make sure you are drinking enough water, getting enough sleep, and managing stress effectively.

You also need someone knowledgeable enough to answer all your questions, because you will have plenty of them on this journey. You also need someone to support you and keep you accountable.

And most importantly, you need the right education to ensure you don't regain the lost weight after a few weeks or months.

The good news is that we have done everything for you. All you need to start seeing results is following this simple and straightforward body transformation system.

This  system guaranteed to get you results, even when everything you have tried in the past has failed you.

If you want results, click the button below to learn more about the Body Hack Method and see how it can actually transform your life for good.