Group VI: Fats
Nuts & seeds, flaxseed oil, olive oil, canola oil, natural peanut butter, olives, fish fat A simple formula for creating effective, fat-burning meals and menus
Ok, now that you know exactly which foods to choose, you're ready to hand-pick the foods you enjoy and put them all together into your own personalized meals and menu plans. Creating effective, result-producing menus is incredibly easy once you know the simple formula.
Baseline diet formula (50-55% carbs, 30% protein, 15-20% fat)
Step 1: Choose a lean protein from the list for every meal.
Step 2: Choose a starchy carbohydrate from the list for every meal
Step 3: Choose your simple carbohydrates for your breakfasts
Step 4: Choose your fibrous carbs for your lunches and dinners
Step 5: Add essential fats if insufficient quantities are present in your foods
Step 6: Count your meal subtotals and grand totals.
Step 7: Compare your totals to your calorie target and adjust the serving sizes Step 8: Assign a time a time for each meal
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