protein sources - amazon s3 · 2016-10-03 · protein. on average an ounce of chicken, turkey, fish...

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It’s time to familiarize yourself with how to portion out your fat burning meal!

Note: You’ll see a lot of numbers, calories, grams, ounces, etc… This is all for your new

education and general knowledge about food. Remember that the biggest part of Diet Free Life

is education—you must first learn the basic fundamentals. It is necessary to understand just

what is going into your body to succeed. The initial process of food tracking might seem

tedious, but it will instill in you the principles and the confidence for success. Remember, your

goal of living a fat burning Diet Free Life is achieved through these learned principles.

The following section will run you through details of each of the Fat Burn 5:

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Protein Sources

Explained

When making a fat burning meal, choose a protein source and build around it. If it’s highest in protein grams in comparison to carbohydrates and fat, it’s a protein source unless specified otherwise. When eating breakfast, lunch, dinner or a post-workout meal, the first question you ask yourself is, “What’s going to be my Protein source?” Once you identify your protein source, choose your carbohydrates and optional fat and condiment.

The goal when making a fat burning meal is to ensure you have a minimum of 15 grams of

protein. On average an ounce of chicken, turkey, fish and tofu yields 6-8 grams of protein. The average peanut butter and jelly sandwich yields 15-18 grams of protein.

Tips for Choosing the Best Protein: The more lean the meat, the more you can eat!

Keep your detective hat on when it comes to sodium amounts in deli and lunch meats!

Be careful when choosing flavored Greek yogurt - there can be a lot of carbs added that turn this

protein into a fast carb!

Be creative! No one says you can’t have protein like chicken for breakfast and eggs for dinner!

Protein Sources at a Glance - Examples of Lean and Not-As-Lean

PROTEIN WOMEN MEN VISUAL CUE

Chicken Breast 3-5 oz Palm to First Knuckle 4-6 oz

Chicken Wings 3 oz Palm 4 oz

Turkey Breast 3-5 oz Palm to First Knuckle 4-6 oz

Turkey Thigh 3 oz Palm 4 oz

Filet Mignon 3-5 oz Palm to First Knuckle 4-6 oz

Sirloin 3 oz Palm 4 oz

Halibut 3-5 oz Palm to First Knuckle 4-6 oz

Salmon 3 oz Palm 4 oz

PROTEIN Serving for Women

15-30 grams

Serving for Men

15-40 grams

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Fatty Protein Serving Size Visual Cue

Men: 4 oz

Women: 3 oz

Choose beef that is labeled "Choice" or "Select" instead

of "Prime," which usually has

more fat.

1. Select is the leanest cut

of meat, containing around 7 percent fat by

weight. Most Select cuts of meat are lean proteins.

2. Choice contains 15 to 35

percent fat by weight. 3. Prime is the fattiest

grade of meat and this is why the recommended

amount for making a fat burning meal is 3 ounces

for women, and 4 for

men.

BEEF WOMEN MEN

Rib eye 3 oz 4 oz

Sirloin 3 oz 4 oz

Chuck 3 oz 4 oz

Ground (regular) 3 oz 4 oz

Strip 3 oz 4 oz

Brisket 3 oz 4 oz

Blade 3 oz 4 oz

Veal 3 oz 4 oz

Corned beef 3 oz 4 oz

Meatloaf (beef) 3 oz 4 oz

Prime rib 3 oz 4 oz

Short ribs 3 oz 4 oz

Tongue 3 oz 4 oz

Beef bologna 3 oz 4 oz

Pastrami 3 oz 4 oz

PORK

Bacon* 3 oz 4 oz

Sausages* 6 oz 8 oz

Ham (most) 3 oz 4 oz

Hot dogs** 6 oz 8 oz

Spareribs 3 oz 4 oz

Salami 3 oz 4 oz

Ground 3 oz 4 oz

Bologna 3 oz 4 oz

*The recommended serving amount for sausage links is usually 2 links, and 4 slices of Canadian or

cured bacon.

**Includes beef, chicken, pork, turkey or any combination.

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Men: 4 oz

Women: 3 oz

Choose beef that is labeled "Choice" or "Select" instead

of "Prime," which usually has

more fat.

FATTY FISH

Even though the recommended serving of Not-As-Lean Fish Protein

may appear to be joined with other sources high in saturated fat, it’s

important to know that these fatty

fish are high in omega-3 fatty acids, which has been shown to lower

triglycerides and contribute toward heart health.

FISH WOMEN MEN

Herring 3 oz 4 oz

Rainbow trout 3 oz 4 oz

Salmon 3 oz 4 oz

Sardines 3 oz 4 oz

POULTRY / OTHER BIRDS 3 oz 4 oz

Chicken thigh and leg 3 oz 4 oz

Duck 3 oz 4 oz

Goose 3 oz 4 oz

Pheasant 3 oz 4 oz

Quail 3 oz 4 oz

Turkey bacon 3 oz 4 oz

Turkey thigh and leg 3 oz 4 oz

DELI MEATS 3 oz 4 oz

Beef pastrami 3 oz 4 oz

Mortadella 3 oz 4 oz

Bologna 3 oz 4 oz

Pastrami 3 oz 4 oz

Salami 3 oz 4 oz

Tongue 3 oz 4 oz

Corned beef 3 oz 4 oz

Liverwurst 3 oz 4 oz

Pancetta 3 oz 4 oz

Pate’ 3 oz 4 oz

Wurst 3 oz 4 oz

TIP: When choosing cold cuts, it’s recommended that you buy meats that are low in saturated fat. The

following cold cuts are usually leanest: boiled ham, chicken breast, deli-sliced turkey breast, deli roast beef, smoked ham and smoked turkey breast. Keep your label detective hat on and be aware of meats

with added sugar.

EDIBLE PORTION

TIP: Sixty-five percent of a whole chicken is edible. Approximately

50% of thighs and drumsticks are edible. Meaning, when you

purchase protein sources with the

bone (e.g., drumstick, thighs) - the edible weight is lower than what

you weigh on a scale or assume via your visual cue (hand).

Example: If your drumstick (not-as

-lean) is 4 oz in weight, that means your protein amount is

approximately 2 oz. So enjoy your 6 oz of bone in thigh to get your 3

oz of edible protein.

Fatty Protein Serving Size Visual Cue

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Lean Protein Serving Size Visual Cue

Men: 4-6 oz

Women: 3-5 oz

When possible it is always encouraged that you remove

the skin to reduce the

amount of fat consumed.

*Game meats are the lowest in both total fat and saturated fat.

Some have one-fifth to one-twentieth the fat contained in domestic meats. For example, 3.5 ounces of venison contains only 3 grams of

fat, 1 gram of saturated fat.

GAME MEATS* WOMEN MEN

Venison 3-5 oz 4-6 oz

Bison 3-5 oz 4-6 oz

Elk 3-5 oz 4-6 oz

Ostrich 3-5 oz 4-6 oz

Emu 3-5 oz 4-6 oz

Squab (dove) 3-5 oz 4-6 oz

Rabbit 3-5 oz 4-6 oz

Goat 3-5 oz 4-6 oz

**Ham can be lean, but it yields about 300mg of sodium in one ounce. So, five ounces of ham would

equate to 1500mg of sodium. That is an entire days worth of sodium for many people. The government recommendation is for no more than a teaspoon (2300mg) of sodium daily, and a 1500mg limit for sen-

iors and those with high blood pressure.

BEEF WOMEN MEN

Filet mignon 3-5 oz 4-6 oz

Round tip 3-5 oz 4-6 oz

Top round 3-5 oz 4-6 oz

Eye of round 3-5 oz 4-6 oz

Bottom round 3-5 oz 4-6 oz

Flank 3-5 oz 4-6 oz

Tenderloin 3-5 oz 4-6 oz

LAMB

Loin chops 3-5 oz 4-6 oz

Leg 3-5 oz 4-6 oz

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Men: 4-6 oz

Women: 3-5 oz




*The leanest selection of poultry is white meat; the breast without

the skin.

POULTRY* WOMEN MEN

Chicken breast 3-5 oz 4-6 oz

Turkey breast 3-5 oz 4-6 oz

Ground chicken 3-5 oz 4-6 oz

Ground turkey 3-5 oz 4-6 oz

Cornish hen 3-5 oz 4-6 oz

FISH / SEAFOOD WOMEN MEN

Albacore tuna 3-5 oz 4-6 oz

Yellow fin tuna 3-5 oz 4-6 oz

Halibut 3-5 oz 4-6 oz

Cod 3-5 oz 4-6 oz

John Dory (St Pierre) 3-5 oz 4-6 oz

Orange roughy 3-5 oz 4-6 oz

Grouper (Red grouper) 3-5 oz 4-6 oz

Ocean perch (Redfish) 3-5 oz 4-6 oz

Pinnacle (Whiting) 3-5 oz 4-6 oz

English sole 3-5 oz 4-6 oz

Haddock 3-5 oz 4-6 oz

Barramundi 3-5 oz 4-6 oz

Monkfish 3-5 oz 4-6 oz

Hake 3-5 oz 4-6 oz

Red snapper 3-5 oz 4-6 oz

Swordfish 3-5 oz 4-6 oz

Mahi mahi 3-5 oz 4-6 oz

Tilapia 3-5 oz 4-6 oz

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Men: 4-6 oz

Women: 3-5 oz




*The recommended serving size is based on real crab, and not

imitation. It’s important to know that it takes 4 ounces of imitation crab to yield 15 grams of protein, and only 3 for real crab.

MOLLUSKS WOMEN MEN

Clams 3-5 oz 4-6 oz

Mussels 3-5 oz 4-6 oz

Oysters 3-5 oz 4-6 oz

Scallops 3-5 oz 4-6 oz

OTHER SEAFOOD

Calamari (grilled) 3-5 oz 4-6 oz

Octopus 3-5 oz 4-6 oz

TOFU/SOY

Premium tofu / tempeh 3-5 oz 4-6 oz

Edamame beans* 1/2 cup 2/3 cup

Meatless products (most) 3-5 oz 4-6 oz

CONTINUE ON

NEXT PAGE

FISH / SEAFOOD WOMEN MEN

Sea bass 3-5 oz 4-6 oz

Mackerel 3-5 oz 4-6 oz

Catfish 3-5 oz 4-6 oz

Mullet 3-5 oz 4-6 oz

Sole 3-5 oz 4-6 oz

Flounder 3-5 oz 4-6 oz

CRUSTACEANS 3-5 oz 4-6 oz

Crab* 3-5 oz 4-6 oz

Lobster 3-5 oz 4-6 oz

Prawns 3-5 oz 4-6 oz

Shrimp 3-5 oz 4-6 oz

*EDAMAME BEANS

Out of the pod the protein serving size

when making a fat burning meal is 2/3

cup for men and 1/2 cup for women.

MERCURY TIP

TIP: It’s recommended that pregnant women avoid fish

because of mercury concerns. We recommend that you avoid fish

“highest” in mercury and keep

those that are “high” to 3 servings per month.

HIGH MERCURY:

Bluefish Grouper

Sea bass Tuna (canned)

HIGHEST MERCURY:

Marlin Orange roughy

Shark Swordfish

Tilefish Tuna (Ahi)

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Men: 4-6 oz

Women: 3-5 oz




OTHER SOURCES WOMEN MEN

Frog legs 3-5 oz 4-6 oz

Protein powder* 1 scoop 1 scoop

EGGS

Egg whites** 4 oz 6 oz

Egg substitutes*** 3-4 oz 5-6 oz

Whole eggs**** 2 3

DELI MEATS 3-5 oz 4-6 oz

Roast beef 3-5 oz 4-6 oz

Turkey 3-5 oz 4-6 oz

Honey ham 3-5 oz 4-6 oz

PROTEIN-RICH DAIRY

Cottage cheese 1 cup 1 1/4 cup Fist

Greek yogurt 1 cup 1 1/4 cup Fist

*Choose a protein powder that has a minimum of 15 to 30 grams of

protein but no more than 7 less-fiber grams of carbohydrates in a serving.

**One medium egg equates to two tablespoons of egg white. Four

tablespoons (two medium eggs) of egg white make for a 1/4 cup. When substituting egg white for a whole egg, use 3 tablespoons.

*** For every 1/4 cup of liquid egg substitutes (e.g., Egg Beaters,

Better’n Eggs, All Whites) that’s the equivalent of the egg whites from two whole eggs.

**** Men: 1-2 Whole Eggs with 2 Egg Whites.

Women: 1 Whole Egg with 2 Egg Whites.

Most Greek yogurt is a Protein Source because it’s highest in pro-

tein grams compared to carbohydrates and fat. Keep your label de-

tective hat on at all times!

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Fast Carb Sources

Explained When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. If it’s highest in carbohydrate grams in comparison to protein and fat, it’s a carb source unless specified otherwise. To go with your Protein choose either one Fast Carb AND one Slow Carb serving, or JUST one Fast Carb serving, or ALL Slow Carb servings when eating breakfast, lunch, dinner or a post-workout meal—plus you may add your optional fat and condiment.

Serving for Women

30-45 grams

Serving for Men

30-50 grams

POTATO, MASHED OR WHOLE: The serving size of mashed potatoes when

making a fat burning meal is a fist size, which equates to approximately 1 cup for

women, and 1 1/4 cup for men.

Carbohydrate Sources at a Glance - Examples of Fast Carbs

FAST CARBS WOMEN MEN VISUAL CUE

Apple 1 med Fist 1 large

White Rice 1 cup Fist 1 1/4 cup

Oatmeal, cooked 1 cup Fist 1 1/4 cup

Quinoa 1 cup Fist 1 1/4 cup

Mac & Cheese 1 cup Fist 1 1/4 cup

Brown Rice 1 cup Fist 1 1/4 cup

Acorn Squash 1 cup Fist 1 1/4 cup

Corn 1 cup Fist 1 1/4 cup

FAST CARB

One clenched fist size is

equivalent to 1 cup

serving. This includes the

thumb. Examples: apple,

pear and potato to name a

few.

One clenched half fist size

is equivalent to 1/2 cup


thumb. Examples: rice,

beans and couscous to

name a few.


carbohydrates. The maximum serving of carbs when making a fat burning meal is 45 for women and 50 for men after you subtract the total fiber. Carbs are our brain and bodies primary source of fuel.

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Fast Carbs Serving Size Visual Cue

The maximum calories for a

fast carb when making a fat burning meal is 220 for men

and women. All fast carb serving sizes are cooked

unless otherwise mentioned.

BREAD* WOMEN MEN

Bagel (3-4” dia) 1 whole 1 whole

Bread, sliced 2 2

Corn tortilla (6” dia) 4 4

English muffin 1 1

Dinner rolls (2 1/2” dia) 2 2

Flour tortilla (6” dia) 1 1

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

CARBS

TIP: Carbohydrates aren’t “bad” or “good” - it’s the amount you eat and

often times what you eat with it.

SEARCH

TIP: Refer to the Diet-Free Food

Search on the website for foods

that aren’t

mentioned in this workbook.

PASTA** WOMEN MEN VISUAL CUE

Couscous 1 cup 1 1/4 cup Fist

Egg noodles 1 cup 1 1/4 cup Fist

Linguini 1 cup 1 1/4 cup Fist

Macaroni 1 cup 1 1/4 cup Fist

Penne 1 cup 1 1/4 cup Fist

Rigatoni 1 cup 1 1/4 cup Fist

Spaghetti 1 cup 1 1/4 cup Fist

Fettuccine 1 cup 1 1/4 cup Fist

Lasagna 1 cup 1 1/4 cup Fist

Fusilli 1 cup 1 1/4 cup Fist

Manicotti 1 cup 1 1/4 cup Fist

Ziti 1 cup 1 1/4 cup Fist

Rotini 1 cup 1 1/4 cup Fist

*Bread and bagels can vary greatly in size so be sure to read the

label and keep the amount you consume as part of your fat burning meal to no more than 110 calories per slice (or 220

calories in total). Although we are not asking you to count your calories, it is a good idea to read the nutrition label.

**The recommended amount of dry pasta (pre-cooked) is 2

ounces for women, 2.5 ounces for men. Two ounces of dry pasta yields about 4 ounces cooked (1 cup).

2 Slices is a Fast Carb Serving

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PIZZA* WOMEN MEN VISUAL CUE

Thin crust 2 slices 3 slices 2 Hands

Deep dish 2 slices 3 slices 2 Fists

POTATOES

White 1 cup 1 1/4 cup Fist

Red 1 cup 1 1/4 cup Fist

Sweet 1 cup 1 1/4 cup Fist

Yam 1 cup 1 1/4 cup Fist

RICE, CORN AND

OTHER SIDES

Corn kernels** 1 cup 1 1/4 cup Half Fist

Quinoa 1 cup 1 1/4 cup Half Fist

Rice (all kinds) 1 cup 1 1/4 cup Half Fist

Rice noodles 1 cup 1 1/4 cup Half Fist

Polenta 1 cup 1 1/4 cup Half Fist

Plantains, mashed 1 cup 1 1/4 cup Half Fist

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

Pizza

TIP: Two hand sizes is a fat burning

meal by itself. Enjoy with a side salad.

***The recommended amount when eating cereal as a fast carb in your fat

burning meal is the serving size on the cereal box. It is recommended that the cereal you choose has at least 4 grams of fiber and 4 grams of protein, or a

combined total of 8 grams of fiber and protein. For instance, you may find a cereal that has 2 grams of fiber and 6 grams of protein, or vice versa.

**Or 1 ear of corn on the cob.

SQUASH WOMEN MEN VISUAL CUE

Acorn 1 cup 1 1/4 cup Fist

Butternut 1 cup 1 1/4 cup Fist

Hubbard 1 cup 1 1/4 cup Fist

CEREAL, COLD***

*Deep dish pizza is thicker than thin crust.

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CEREAL, HOT WOMEN MEN VISUAL CUE

Grits (cooked) 1 cup 1 1/4 cup Fist

Oatmeal (cooked) 1 cup 1 1/4 cup Fist

Cream of wheat (cooked) 1 cup 1 1/4 cup Fist

Oat bran (cooked) 1 cup 1 1/4 cup Fist

CARB-RICH DAIRY*

Milk (most kind)** 1 cup 1 cup Fist

Yogurt 1 cup 1 cup Fist

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

Cereal + Milk = Fat Loss Plate

TIP: combining the Fast

Carbs cereal and milk makes for a fat loss

plate to help you get rid of unwanted weight.

*The defining factor as to what is and isn’t a Fast Carb as it

pertains to dairy-based and non-dairy based products like Almond and Rice milk for instance, is determined by which of the three

macronutrients (e.g., protein, carbohydrates, fats) is highest in grams per serving: if the milk is highest in carbohydrate grams it

would be a fast carb. If it’s highest in protein it will be a Protein. If

it’s highest in fat it will be a Fat. Refer to the Diet-Free Food Search on the dietfreelife.com website for clarification on any food

or beverage.

**Coconut milk is most often categorized as a fat except when it’s highest in carbohydrate grams. Keep your label detective hat on

and do not assume it’s one or the other.

ALCOHOL WOMEN MEN

Wine 5-8 ounces 5-8 ounces

Beer 12 ounces 12 ounces

Liquor 1.5 ounces 1.5 ounces

JUICE

Apple 8 ounces 8 ounces

Cranberry 8 ounces 8 ounces

Orange 8 ounces 8 ounces

SODA/POP

Regular 12 ounces 12 ounces

MILK**

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>FRUIT WOMEN MEN VISUAL CUE

WHOLE ROUND FRUITS

Apple 1 medium 1 large Fist

Banana* 7-8” long 8-9” long

Kiwi 2 medium 2 large 2 Fists

Grapes 1 cup 1 1/4 cup Fist

Pear 1 medium 1 large Fist

Orange 1 medium 1 large Fist

Peach 2 medium 2 large 2 Fists

Mango 1 medium 1 large Fist

Nectarines 2 medium 2 large 2 Fists

Persimmons 1 medium 1 large Fist

Plums 3 medium 3 large 3 Fists

Pomegranates 1 medium 1 large Fist

Tangerines 3 medium 3 large 3 Fists

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

*When a fruit is dried

(regardless of whether sugar is added) it is a dried fruit. For

instance, apricots are Slow Carbs, but when dried they’re

classified as a Fast Carb.

DRIED FRUITS*

Apples 1/4 cup 1/3 cup

Apricots 1/4 cup 1/3 cup

Cranberries 1/4 cup 1/3 cup

Figs 1/4 cup 1/3 cup

Plums 1/4 cup 1/3 cup

Prunes 1/4 cup 1/3 cup

Raisins 1/4 cup 1/3 cup

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>FRUIT WOMEN MEN VISUAL CUE

MELONS

Cantaloupe 2 cups 2 1/2 cups 2 Fists

Honeydew melon 2 cups 2 1/2 cups 2 Fists

Watermelon 2 cups 2 1/2 cups 2 Fists

Papaya 2 cups 2 1/2 cups 2 Fists

OTHER

Cherries 2 cups 2 1/2 cups 2 Fists

Pineapple 1 cup 1 1/4 cup Fist

Plantains 1 cup 1 1/4 cup Fist

Quince 1 cup 1 1/4 cup Fist

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

CHOCOLATE, CAKES,

COOKIES & OTHER TREATS

Chocolate 1 ounce 1-2 ounces Half Palm

Cakes 100-200 calories 100-300 calories

Cookies 100-200 calories 100-300 calories

Pie 100-200 calories 100-300 calories

Muffins 100-200 calories 100-200 calories

Candy 100-200 calories 100-200 calories

Ice Cream 100-200 calories 100-200 calories

When you don’t know

the calories of the

serving of chocolate,

cake, pie, etc., go with

a half-palm size.

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Slow Carb Sources

Explained When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. If it’s highest in carbohydrate grams in comparison to protein and fat, it’s a carb source unless specified otherwise. To go with your Protein choose either one Fast Carb AND one Slow Carb serving, or JUST one Fast Carb serving, or ALL Slow Carb servings when eating breakfast, lunch, dinner or a post-workout meal—plus you may add your optional fat and condiment.


carbohydrates. The maximum serving of carbs when making a fat burning meal is 45 for women and 50 for men after you subtract the total fiber. Carbs are our brain and bodies primary source of fuel.

STRING GREEN BEANS One serving size of string green beans is a

fist size, which equates to approximately 1 cup for women, and 1 1/4 cup for men.

Carbohydrate Sources at a Glance - Examples of Slow Carbs

SLOW CARBS WOMEN MEN VISUAL CUE

Broccoli 1 cup Fist 1 1/4 cup

Black eyed peas 1/2 cup Half Fist 2/3 cup

Carrots 1 cup Fist 1 1/4 cup

Black beans 1/2 cup Half Fist 2/3 cup

Blueberries 1 cup Fist 1 1/4 cup

Green peas 1/2 cup Half Fist 2/3 cup

Collard greens 1 cup Fist 1 1/4 cup

Lima beans 1/2 cup Half Fist 2/3 cup

SLOW CARB

One clenched fist size is

equivalent to 1 cup


thumb. Examples: apple,

pear and potato to name a

few.

One clenched half fist size

is equivalent to 1/2 cup


thumb. Examples: rice,

beans and couscous to

name a few.

Serving for Women

30-45 grams

Serving for Men

30-50 grams

Protein with 3 cups of Slow Carb

vegetables to make a fat burning meal!

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Slow Carbs Serving Size Visual Cue

One Fast Carb serving is the

equivalent of two Slow Carb servings. When making a fat

burning meal with Slow Carb servings, choose either 2-3

servings with a Protein or 1

serving when eating a Protein with a Fast Carb.

LEGUMES, BEANS AND PEAS WOMEN MEN VISUAL CUE

Black beans 1/2 cup 2/3 cup Half Fist

Navy beans 1/2 cup 2/3 cup Half Fist

Kidney beans 1/2 cup 2/3 cup Half Fist

Pinto beans 1/2 cup 2/3 cup Half Fist

Black-eyed peas 1/2 cup 2/3 cup Half Fist

Lima beans 1/2 cup 2/3 cup Half Fist

Green peas 1/2 cup 2/3 cup Half Fist

Snap peas 1/2 cup 2/3 cup Half Fist

Snow peas 1/2 cup 2/3 cup Half Fist

BERRIES

Blackberries 1 cup 1 1/4 cup Fist

Blueberries 1 cup 1 1/4 cup Fist

Raspberries 1 cup 1 1/4 cup Fist

Strawberries 1 cup 1 1/4 cup Fist

GREENS

Beet greens, cooked 1 cup 1 1/4 cup Fist

Collard greens, cooked 1 cup 1 1/4 cup Fist

Kale, cooked and raw 1 cup 1 1/4 cup Fist

Mustard greens, cooked 1 cup 1 1/4 cup Fist

Swiss chard, cooked 1 cup 1 1/4 cup Fist

OTHER COMMON

SLOW CARBS

Apricots 6 medium 6 large

Artichoke hearts, cooked 1/2 cup 2/3 cup Half Fist

Beets, cooked 1 cup 1 1/4 cup Fist

Bell pepper, cooked or raw 1 cup 1 1/4 cup Fist

Broccoli, cooked or raw 1 cup 1 1/4 cup Fist

Brussels sprouts, cooked or raw 1 cup 1 1/4 cup Fist

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

BEANS

TIP: Most all beans

except soy beans are Slow Carbs.

BERRIES

TIP: Most all berries

are Slow Carbs unless dried.

SEARCH FOR

SLOW CARBS

TIP: Go to the website and learn

which foods and

beverages are Slow Carbs. Just place the

food or beverage in the Diet-Free Food

Search box and learn the category

and serving size.

www.dietfreelife.com

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Slow Carbs Serving Size Visual Cue

One Fast Carb serving is the

equivalent of two Slow Carb servings. When making a fat

burning meal with Slow Carb servings, choose either 2-3

servings with a Protein or 1

serving when eating a Protein with a Fast Carb.

OTHER COMMON

SLOW CARBS

WOMEN MEN VISUAL CUE

Carrots 1 cup 1 1/4 cup Fist

Eggplant 1 cup 1 1/4 cup Fist

Grapefruit (whole) 1 medium 1 large

Mushrooms

(Portobello and shitake)

1 cup

1 1/4 cup

Fist

Onions 1 cup 1 1/4 cup Fist

Patty pan squash 1 cup 1 1/4 cup Fist

Pumpkin squash 1 cup 1 1/4 cup Fist

Yellow squash 1 cup 1 1/4 cup Fist

Zucchini squash 1 cup 1 1/4 cup Fist

Tomatoes (all varieties) 1 cup 1 1/4 cup Fist

Lemons 1 cup 1 1/4 cup Fist

Limes 1 cup 1 1/4 cup Fist

M: 2/3 cup

W: 1/2 cup

M: 1 1/4 cup

W: 1 cup

BEANS

TIP: Most all beans

except soy beans are Slow Carbs.

BERRIES

TIP: Most all berries

are Slow Carbs unless dried.

SEARCH FOR

SLOW CARBS

TIP: Go to the website and learn

which foods and

beverages are Slow Carbs. Just place the

food or beverage in the Diet-Free Food

Search box and learn the category

and serving size.

www.dietfreelife.com

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Fat Sources

Explained

When making a fat burning meal, feel free to add flavor to it with condiments and fats such as full-fat cheeses, butter, dressings, sauces, and the oil you cook with. The key when making a fat burning meal is to keep your fat serving to no more than 120 calories.

BUTTER One serving of butter (not to ex-

ceed 120 calories) is usually about a tablespoon (or egg yolk).

FAT*

WOMEN

MEN

VISUAL

CUE

Oils 1 tablespoon Egg yolk 1 tablespoon

Avocado

2 1/2 ounces

(1/2 medium)

2 1/2 ounces

(1/2 medium)

Butter/Ghee 1 tablespoon Egg yolk 1 tablespoon

Cheese 1 ounce 1 ounce

Cream cheese 1 tablespoon Egg yolk 1 tablespoon

Nuts* 1 ounce 1 ounce

Peanut or

almond butter

1 tablespoon

Egg yolk

1 tablespoon

Sour cream 1 tablespoon Egg yolk 1 tablespoon FAT SOURCE *Keep your detective hat on when it comes to your fat sources. For in-

stance, you may find a serving of cheese that is only 40 calories per 1/2

ounce. When this is the case, you would have 80 calories of fat sources

that you could add to your fat burning meal.

**Almonds, walnuts, cashews - each ounce usually equates to 1/4 cup or

20-23 pieces.

WHERE’S THE FAT?

(Protein)

Fast Carb

(Waffles)

Fat

(Butter)

This is a fat burning meal. You have a Protein and a Fast

Carb Serving. This is a 1:1 Ratio!

IMPORTANT TO REMEMBER: Fat as a component to a fat

burning meal is an option (not essential).

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Condiment Sources

Explained

When making a fat burning meal you have condiments that can add inches to your waistline if you eat in excess and you have those that don’t. Keep your label detective hat on and become familiar with the various spreads, sauces, syrups, and gravies.

CONDIMENT SERVING SIZE (MEN AND WOMEN)

Barbecue sauce 1 tablespoon

Chutney 1 tablespoon

Cocktail sauce 1/4 cup

Gravy 1/4 cup

Peanut sauce 1 tablespoon

Pesto 1 tablespoon

Relish 2 tablespoons

Steak sauce 2 tablespoons

Sugar-free syrup 4 tablespoons / 1/4 cup

Sweet-and-sour sauce 2 tablespoons

Sweet relish 2 tablespoons

Syrup (maple, rice) 1 tablespoon

Tahini 1 tablespoon

Tartar sauce 1 tablespoon

Tomato sauce 1/2 cup

CONDIMENTS

WITHOUT LIMITS:

ENJOY AS MUCH AS

YOU WANT*

Fish sauce

Salsa (excluding those made

with beans or corn

Horseradish (without added

sugar)

Hot pepper sauce (such as

Tabasco)

Low-sodium soy sauce

Sugar-free jams and jellies

Tamari

Vinegar

Lemon juice

Wasabi

Mustard

Worcestershire (without added

sugar)

Pico de gallo

*Though these condiments are

usually low in calories, they’re

likely to be high in sodium. Keep

your label detective hat on -

especially if you’re hypertensive.

Condiment

(Zero Calorie Syrup)

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All You Want RAW Carb Sources

Explained

When making a fat burning meal, the goal is to ensure you have a minimum of 30 grams of carbohydrates. Not all carbs are created equal and when making a fat burning meal, the Eat All You Want raw vegetables can be added to help with satiety and volume.

RAW SPINACH

When making a fat burning meal - raw

spinach is an “Eat All You Want” food. Simply put, add as much raw spinach to

your meal as you want.

EAT ALL YOU WANT

Cabbage

Cauliflower

Celery

Chili peppers*

Cucumbers

Mushrooms**

Radishes

DRINK ALL YOU WANT

Soda (zero calorie)

Tea (unsweetened)

EAT ALL YOU WANT

Arugula

Bok choy

Endive

Lettuce

Radicchio

Spinach

Watercress

DRINK ALL YOU WANT

Coffee (hot or cold)***

Condiments (zero calorie)

*Green and red.

**Button, crimini, and white. ***Use cream and sweeteners sparingly.

Slow Carb

(Broccoli)

Fast Carb

(Potato)

(Protein)

Fat

(Butter)

Condiment

(Marinade)

ALL YOU WANT

When making a fat burning meal - eat as much of the “Eat All You Want” vegetables as you’d like as part of your meal. In

this example you create a fat burning meal (above) and then could easily enjoy as many raw spinach side salads as you

want during that meal. Please note that this spinach is RAW, not cooked.

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protein sources - amazon s3 · 2016-10-03 · protein. on average an ounce of chicken, turkey, fish...

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