The Fat Loss Plate

fat loss plate

Trying to burn fat but not sure what to eat? Nutrition doesn’t have to be confusing. Use our ‘fat loss plate’ as a guide to produce great tasting, low caloric meals that’s full of nutrients!

Protein – 30% to 50% of Plate Space

Protein enriched meals stimulate metabolism. The thermogenic effect of protein on the body raises it’s core temperature and thus increases caloric output. Protein has a TEF (Thermogenic Effect of Food) rating of 20 to 35, meaning that 20% to 35% of calories ingested from protein is used up in digestion alone. For example, if you eat 200 calories worth of protein, your body will use between 40 and 70 of them in digestion. Protein enriched meals also keep you fuller for longer as it slowly releases energy into the body compared to that of starchy carbohydrates.

fat loss plate

Protein is the building blocks of muscle and has a TEF of 25 meaning that out of 100 calories consumed, 25 calories is burnt during digestion.

Sources of Protein:

  • Kangaroo
  • Pork
  • Turkey
  • Fish
  • Chicken
  • Eggs
  • Tofu


Fibrous Carbohydrates – 35% of Plate Space to All You Can Eat!

Fibrous carbohydrates or complex carbohydrates (long chain) as they’re otherwise known, take longer for your body to break down and thus help stabilise blood sugar levels, balance insulin activity as well as subduing hunger pangs. These fibre powerhouses are regarded as ‘nature’s internal cleanser’ and have a TEF of 10%-30%. Most fruits and vegetables have a TEF of 20%.

Sources of Fibrous Carbohydrates:

  • Lettuce
    fat loss plate - fibrous carbs

    Fibrous carbs are low in calories, keeping you fuller for longer and have a TEF of 10, meaning that for every 100 cals, 10 cals is burnt up during digestion.

  • Kale
  • Broccoli
  • Asparagus
  • Green beans
  • Onions
  • Spinach
  • Cauliflower
  • Lettuce
  • Zucchini
  • Cucumber
  • Celery
  • Mushrooms
  • Brussel Sprouts

Starchy Carbohydrate – 15% of Plate Space

The misunderstood villain to fat loss, starchy carbohydrates or simple carbohydrates (short chain) are quick digestive and are essential to maintain muscle mass by avoiding ketosis (process of breaking down muscle when carbohydrates are too scarce to provide glycogen to the brain).

Starchy carbohydrates should NOT be avoided, as the loss of muscle attributes to fat storage capacity due to loss in metabolism. Not only does your body lose it’s efficiency to burn fat but also the ability to process starchy carbohydrates. When you starve your body of carbs, and return to eating them once again, your body has no idea how to process them and will immediately turn them into triglycerides, which is a fatty acid. Put simply, your body forgets how to use carbs and will immediately store them as fat.

fat loss plate - starchy carbs

Starchy carbohydrates are essential to brain function. A lack of carbs causes the body to break down muscle to provide glucose to the brain.

Sources of Starchy Carbohydrates:

  • White potato
  • Sweet potato
  • Brown rice
  • White rice
  • Oats
  • Plantain
  • Cassava
  • Taro
  • Yams
  • Banana
  • Quinoa
  • Wholegrain pasta and bread
  • Beans
  • Peas
  • Legumes

We have included white potato and white rice into the above list, although sweet potato and brown rice is highly recommended for its lower G.I rating.


Eating healthy doesn’t mean sticking to the old school philosophy of tuna and salad. Add variety to your meals to help you stay on track to health and fitness success. Eat clean, train dirty!