It can be difficult to keep track of what you “should” and “shouldn’t” eat. You have a hectic life and don’t have time to count every crumble. The Fat-Burning Food Framework can help you do just that. It’s a straightforward approach to eating whole foods, and the combination of protein, flavorful vegetables, good carbs, and healthy fats keeps you full and content while eliminating sugar cravings.
It’s not only that this structure aids with weight loss. Instead, it’s all about establishing a long-term lifestyle change. You’ll have more energy, be more productive at work, and spend more active time with your family.
This is how the framework looks:
Protein is necessary for losing weight. It helps you shed weight and abdominal fat while increasing muscle growth and strength, according to the study. Protein should be a large portion of every meal, according to the framework.
Among the high-protein foods are:
Lentils Chickpeas Salmon Eggs Chicken Greek yoghurt Chickpeas
Veggies (and fruits) are important weight-loss foods, according to the CDC. Broccoli and cabbage, in particular, are high in fibre, which keeps you fuller for longer. Vegetables, along with protein, are one of the framework’s cornerstones.
Use the following vegetables:
Brussel sprouts Cauliflower
Carbs that are good for you
Carbohydrates are necessary for energy, and the appropriate carbs make you feel satiated for longer. Processed carbohydrates should be avoided (white bread, pastries, and other fast food).
Healthy carbohydrate sources that aren’t processed include:
Lentils with beans
The bread of Ezekiel
Fats that are good for you
Contrary to popular belief, fat is beneficial to your health. The following are some of the finest fat sources:
Avocados, nuts, eggs, and coconut oil
Combinations of meals as an example
According to the framework, what specific meals should you eat every day?
Here’s a one-day meal plan with recipes to give you an idea of what your meals could look like:
12 cup (115 gramme) fruit/berries or vegetables, 2 hard-boiled eggs with 2 egg whites (such as mushrooms, onions)
Salad with Broccoli and Cauliflower (with protein below)
1 head cauliflower, peeled and sliced into bite-size pieces
3 broccoli heads, peeled and sliced into bite-sized portions
14 cup blueberries 12 red onion, sliced
garbanzo beans, 12 cup
2 eggs, 5 oz. cooked shredded chicken, cooked tofu (or 5.5 oz. Greek yoghurt on the side)
Cauliflower and broccoli should be lightly steamed for about 10 minutes.
Combine the red onion, blueberries, garbanzo beans, and protein source in a mixing bowl.
Toss with balsamic vinegar and any additional spices, then refrigerate before serving.
Ratatouille on a Sheet Pan
12-inch slices from 1 large eggplant
12-inch slices from 2 zucchinis
2 heirloom tomatoes, peeled and sliced into wedges
12 inch thick circles of 1 white onion
12-inch pieces of 1 red bell pepper
4 cloves of garlic
2 tbsp frying oil
2 tbsp fresh rosemary, chopped
1 teaspoon kosher salt
12 teaspoon black pepper, ground
1 tbsp balsamic vinaigrette
Add any uncooked protein from the list above
Preheat the oven to 400 degrees Fahrenheit. Using parchment paper, line a baking sheet. On the prepared baking sheet, arrange the eggplant, zucchini, tomatoes, onion, bell pepper, and garlic in a single layer. Spray veggies and uncooked protein with cooking spray and season with rosemary, salt, and pepper; toss until well covered. Roast for 20 minutes in a hot oven until slightly tender.
Mix everything together and roast for another 12 minutes. Reduce the heat to 300°F and cook for about 10 minutes, or until the veggies begin to caramelise. Drizzle balsamic vinegar on top.
You now know how to put this Tried and True Fat-Burning Food Framework to work for you. It’s a quick and easy method to keep track of what you eat and make sure you’re eating properly every day. Get your own copy of my 7 recipes to help you lose 7 pounds in your first few weeks if you want to learn more.