Ep 8: Creating the Perfect Low Carb Plate
In this episode, I share my proven template for creating the perfect low carb plate that will keep you satisfied, energized, and losing weight. As someone who has maintained a 30kg weight loss for over 23 years using low carb eating, I break down exactly what to include with every meal to maximize fat burning and keep hunger at bay. If you're struggling with weight loss after 35, tired of complicated diet plans, or simply want a sustainable approach to low carb eating, this episode provides a simple framework you can use at home, at restaurants, or anywhere life takes you.
I explain why protein acts as your "metabolic alarm clock," how healthy fats serve as your "hormone hero," and which vegetables give you the most nutritional bang for your buck. Plus, I reveal my favorite low carb substitutes that make this way of eating feel like anything but a diet. This template works whether you're just starting your weight loss journey or looking to maintain your results long-term.
What You'll Learn
Why the decisions you make about food have a bigger impact on your health than exercise (25+ eating decisions vs. 7 workouts per week)
The four essential components of every perfect low carb plate for maximum weight loss
How much protein you actually need per meal (hint: it's not what most people think)
Why healthy fats are crucial for hormone balance and keeping hunger away
The truth about vegetables vs. fruit for nutrient density on a low carb diet
My favorite low carb substitutes that make comfort foods possible while still losing weight
Simple portion guidelines you can use anywhere without measuring or tracking
The thermic effect of food and how protein helps burn more calories during digestion
Which starchy vegetables to limit when weight loss is your primary goal
How to maintain sustainable weight loss by focusing on one meal at a time
Key Moments
Golden rule for meals: If it doesn't have protein, it's not a meal—it's just a snack
Protein as your metabolic alarm clock: 20-30g per meal (palm-sized portion) fuels metabolism
Fat as your hormone hero: 200-300 calories of fat per meal for satiety and hormone balance
Vegetable strategy: Fill your plate with unlimited low carb vegetables for nutrients and fiber
Low carb substitutes: Game-changing wraps and breads that let you enjoy comfort foods
Food analogies: Fat is like a slow-burning log while carbs are like gasoline on a fire
Portion simplicity: Use your palm for protein and tablespoon measurements for fats
Vitamin revelation: Red bell peppers contain more vitamin C than any fruit
Starch awareness: Identifying the vegetables to limit (potato, kumara, pumpkin, corn, etc.
What to do to START NOW:
Don't wait until Monday or the start of a new month—take action right now by creating your perfect low carb plate at your very next meal. Here's how to get started:
Choose a protein source the size of your palm (about 20-30g) - whether that's eggs, chicken, fish, beef, or a vegetarian option like tempeh.
Add 2-3 servings of healthy fats (about 200-300 calories total) - this could be half an avocado, a tablespoon of olive oil, a dollop of mayonnaise, a handful of nuts, or a combination.
Fill the rest of your plate with colorful low carb vegetables - the more variety, the better for your nutrition and satisfaction.
Optional: Include one low carb substitute if you're craving comfort food - like a low carb wrap or bread.
After eating your perfect plate, pay close attention to how you feel. Notice if you feel fuller than usual. Track how long you can go before genuine hunger returns (most of my clients report 4-6 hours without snacking!). Write down your observations so you can see the immediate benefits of this approach.
This simple action step is the foundation of sustainable weight loss. By experiencing firsthand how satisfying a properly balanced low carb meal can be, you'll be motivated to continue. Remember, small consistent actions lead to massive results over time.
FREE DOWNLOAD: Get my "Perfect Low Carb Plate" visual guide, featuring portion sizes and food lists.CLICK HERE FOR THE LINK
COMING UP NEXTTune in next week, where I share 3 key eating actions you can take, for maximum results
LINKS:➡️Download by FREE E-book with a 5-day Low Carb Meal Plan and 5 delicious dinner recipes: CLICK HERE➡️Start losing weight on Monday with my 4-week Foundations of Fat Loss Programme, designed for the specific fat-burning needs of over 35's: FIND OUT MORE➡️Continue your low carb journey with monthly Fat Loss Acceleration Protocols, resources, meal plans, delicious recipes, support and inspiration in Why Weight Academy: FIND OUT MORE➡️Check out all my recipes and resources on the Why Weight Academy Website HERE
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