Each plate needs to consist of:
1-2 palm sized protein sources (see picture)
Fill the rest of the plate with vegetables.
Occasionally add a serving of fruit.
Add Fat to each meal in one of the following ways:
1-2 Thumb sized portions of oils or fats (olive, animal fats, etc)
1-2 Thumb sized portions of allowed butters (ghee, coconut butter, nut butters)
Coconut-1-2 open handfuls
Olives 1-2 open, heaping handfuls
Nuts and seeds-one closed handful
Avacado-1/2 to 1
Coconut milk-1/4 to 1/2 can
You eat as much as you need to so that you will feel full. Snack as little as possible.
If you are feeling really hungry you are probably not eating enough fat. I know, I know! This is different than what we have been taught the past few years. We just need to be sure we are eating healthy fats.
Don't eat anything a few hours before going to bed.