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

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: 1

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. PROTEIN Serving for Women 15-30 grams Serving for Men 15-40 grams 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 4-6 oz Palm to First Knuckle Chicken Wings 3 oz 4 oz Palm Turkey Breast 3-5 oz 4-6 oz Palm to First Knuckle Turkey Thigh 3 oz 4 oz Palm Filet Mignon 3-5 oz 4-6 oz Palm to First Knuckle Sirloin 3 oz 4 oz Palm Halibut 3-5 oz 4-6 oz Palm to First Knuckle Salmon 3 oz 4 oz Palm 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. 2

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. 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 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. *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. 32

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. 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 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. 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. 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. 34

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* 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 *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. 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 **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 seniors and those with high blood pressure. 54

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. 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 *The leanest selection of poultry is white meat; the breast without the skin. 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 65

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. 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 *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 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 Sea bass HIGHEST MERCURY: Marlin Shark Tilefish CONTINUE ON NEXT PAGE Grouper Tuna (canned) Orange roughy Swordfish Tuna (Ahi) 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 *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. 76

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. 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 Greek yogurt 1 cup 1 1/4 cup *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 protein grams compared to carbohydrates and fat. Keep your label detective hat on at all times! 87

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 Serving for Men 30-45 grams 30-50 grams FAST CARB 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. 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 serving. This includes the thumb. Examples: rice, beans and couscous to name a few. Carbohydrate Sources at a Glance - Examples of Fast Carbs FAST CARBS WOMEN MEN VISUAL CUE Apple 1 med 1 large White Rice 1 cup 1 1/4 cup Oatmeal, cooked 1 cup 1 1/4 cup Quinoa 1 cup 1 1/4 cup Mac & Cheese 1 cup 1 1/4 cup Brown Rice 1 cup 1 1/4 cup Acorn Squash 1 cup 1 1/4 cup Corn 1 cup 1 1/4 cup The goal when making a fat burning meal is to ensure you have a minimum of 30 grams of 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. 91

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. M: 2/3 cup W: 1/2 cup M: 1 1/4 cup W: 1 cup 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 CARBS TIP: Carbohydrates aren t bad or good - it s the amount you eat and often times what you eat with it. 2 Slices is a Fast Carb Serving *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. PASTA** WOMEN MEN VISUAL CUE Couscous 1 cup 1 1/4 cup Egg noodles 1 cup 1 1/4 cup Linguini 1 cup 1 1/4 cup Macaroni 1 cup 1 1/4 cup Penne 1 cup 1 1/4 cup Rigatoni 1 cup 1 1/4 cup Spaghetti 1 cup 1 1/4 cup Fettuccine 1 cup 1 1/4 cup Lasagna 1 cup 1 1/4 cup Fusilli 1 cup 1 1/4 cup Manicotti 1 cup 1 1/4 cup Ziti 1 cup 1 1/4 cup Rotini 1 cup 1 1/4 cup SEARCH TIP: Refer to the Diet-Free Food Search on the website for foods that aren t mentioned in this workbook. **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). 10 2

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. M: 2/3 cup W: 1/2 cup M: 1 1/4 cup W: 1 cup PIZZA* WOMEN MEN VISUAL CUE Thin crust 2 slices 3 slices 2 Hands Deep dish 2 slices 3 slices 2 s *Deep dish pizza is thicker than thin crust. POTATOES White 1 cup 1 1/4 cup Red 1 cup 1 1/4 cup Sweet 1 cup 1 1/4 cup Yam 1 cup 1 1/4 cup RICE, CORN AND OTHER SIDES Corn kernels** 1 cup 1 1/4 cup Half Quinoa 1 cup 1 1/4 cup Half Rice (all kinds) 1 cup 1 1/4 cup Half Rice noodles 1 cup 1 1/4 cup Half Polenta 1 cup 1 1/4 cup Half Plantains, mashed 1 cup 1 1/4 cup Half Pizza TIP: Two hand sizes is a fat burning meal by itself. Enjoy with a side salad. **Or 1 ear of corn on the cob. SQUASH WOMEN MEN VISUAL CUE Acorn 1 cup 1 1/4 cup Butternut 1 cup 1 1/4 cup Hubbard 1 cup 1 1/4 cup CEREAL, COLD*** ***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. 11 3

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. M: 2/3 cup W: 1/2 cup M: 1 1/4 cup W: 1 cup CEREAL, HOT WOMEN MEN VISUAL CUE Grits (cooked) 1 cup 1 1/4 cup Oatmeal (cooked) 1 cup 1 1/4 cup Cream of wheat (cooked) 1 cup 1 1/4 cup Oat bran (cooked) 1 cup 1 1/4 cup CARB-RICH DAIRY* Milk (most kind)** 1 cup 1 cup Yogurt 1 cup 1 cup 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** 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. 12 4

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. M: 2/3 cup W: 1/2 cup M: 1 1/4 cup W: 1 cup >FRUIT WOMEN MEN VISUAL CUE WHOLE ROUND FRUITS Apple 1 medium 1 large Banana* 7-8 long 8-9 long Kiwi 2 medium 2 large 2 s Grapes 1 cup 1 1/4 cup Pear 1 medium 1 large Orange 1 medium 1 large Peach 2 medium 2 large 2 s Mango 1 medium 1 large Nectarines 2 medium 2 large 2 s Persimmons 1 medium 1 large Plums 3 medium 3 large 3 s Pomegranates 1 medium 1 large Tangerines 3 medium 3 large 3 s 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 *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. 13 5

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. Serving for Women Serving for Men 30-45 grams 30-50 grams SLOW CARB 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. 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 serving. This includes the thumb. Examples: rice, beans and couscous to name a few. Carbohydrate Sources at a Glance - Examples of Slow Carbs SLOW CARBS WOMEN MEN VISUAL CUE Broccoli 1 cup 1 1/4 cup Black eyed peas 1/2 cup 2/3 cup Half Carrots 1 cup 1 1/4 cup Black beans 1/2 cup 2/3 cup Half Protein with 3 cups of Slow Carb vegetables to make a fat burning meal! Blueberries 1 cup 1 1/4 cup Green peas 1/2 cup 2/3 cup Half Collard greens 1 cup 1 1/4 cup Lima beans 1/2 cup 2/3 cup Half The goal when making a fat burning meal is to ensure you have a minimum of 30 grams of 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. 15 1

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 Navy beans 1/2 cup 2/3 cup Half Kidney beans 1/2 cup 2/3 cup Half Pinto beans 1/2 cup 2/3 cup Half Black-eyed peas 1/2 cup 2/3 cup Half Lima beans 1/2 cup 2/3 cup Half Green peas 1/2 cup 2/3 cup Half Snap peas 1/2 cup 2/3 cup Half Snow peas 1/2 cup 2/3 cup Half BERRIES Blackberries 1 cup 1 1/4 cup Blueberries 1 cup 1 1/4 cup Raspberries 1 cup 1 1/4 cup Strawberries 1 cup 1 1/4 cup GREENS Beet greens, cooked 1 cup 1 1/4 cup Collard greens, cooked 1 cup 1 1/4 cup Kale, cooked and raw 1 cup 1 1/4 cup Mustard greens, cooked 1 cup 1 1/4 cup Swiss chard, cooked 1 cup 1 1/4 cup OTHER COMMON SLOW CARBS Apricots 6 medium 6 large M: 2/3 cup W: 1/2 cup Artichoke hearts, cooked 1/2 cup 2/3 cup Half Beets, cooked 1 cup 1 1/4 cup Bell pepper, cooked or raw 1 cup 1 1/4 cup Broccoli, cooked or raw 1 cup 1 1/4 cup Brussels sprouts, cooked or raw 1 cup 1 1/4 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 16 2

Slow Carbs Serving Size Visual Cue OTHER COMMON SLOW CARBS 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. WOMEN MEN VISUAL CUE Carrots 1 cup 1 1/4 cup Eggplant 1 cup 1 1/4 cup Grapefruit (whole) 1 medium 1 large M: 2/3 cup W: 1/2 cup Mushrooms (Portobello and shitake) 1 cup 1 1/4 cup Onions 1 cup 1 1/4 cup Patty pan squash 1 cup 1 1/4 cup Pumpkin squash 1 cup 1 1/4 cup Yellow squash 1 cup 1 1/4 cup Zucchini squash 1 cup 1 1/4 cup Tomatoes (all varieties) 1 cup 1 1/4 cup Lemons 1 cup 1 1/4 cup Limes 1 cup 1 1/4 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 17 3

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. FAT* WOMEN MEN VISUAL CUE Oils 1 tablespoon 1 tablespoon Egg yolk Avocado 2 1/2 ounces (1/2 medium) 2 1/2 ounces (1/2 medium) Butter/Ghee 1 tablespoon 1 tablespoon Egg yolk Cheese 1 ounce 1 ounce FAT SOURCE BUTTER One serving of butter (not to exceed 120 calories) is usually about a tablespoon (or egg yolk). Cream cheese 1 tablespoon 1 tablespoon Egg yolk Nuts* 1 ounce 1 ounce Peanut or almond butter 1 tablespoon 1 tablespoon Egg yolk Sour cream 1 tablespoon 1 tablespoon Egg yolk *Keep your detective hat on when it comes to your fat sources. For instance, 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? This is a fat burning meal. You have a Protein and a Fast Carb Serving. This is a 1:1 Ratio! (Protein) Fast Carb (Waffles) Fat (Butter) IMPORTANT TO REMEMBER: Fat as a component to a fat burning meal is an option (not essential). 18 1

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. 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 Barbecue sauce Chutney Cocktail sauce Gravy Peanut sauce Pesto Relish Steak sauce Sugar-free syrup Sweet-and-sour sauce Sweet relish Syrup (maple, rice) Tahini Tartar sauce Tomato sauce SERVING SIZE (MEN AND WOMEN) 1 tablespoon 1 tablespoon 1/4 cup 1/4 cup 1 tablespoon 1 tablespoon 2 tablespoons 2 tablespoons 4 tablespoons / 1/4 cup 2 tablespoons 2 tablespoons 1 tablespoon 1 tablespoon 1 tablespoon 1/2 cup Condiment (Zero Calorie Syrup) 19 1

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. EAT ALL YOU WANT Cabbage Cauliflower Celery Chili peppers* Cucumbers EAT ALL YOU WANT Arugula Bok choy Endive Lettuce Radicchio 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. Mushrooms** Radishes DRINK ALL YOU WANT Soda (zero calorie) Tea (unsweetened) *Green and red. **Button, crimini, and white. ***Use cream and sweeteners sparingly. Spinach Watercress DRINK ALL YOU WANT Coffee (hot or cold)*** Condiments (zero calorie) Slow Carb (Broccoli) (Protein) Condiment (Marinade) ALL YOU WANT Fast Carb (Potato) Fat (Butter) 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. 20 1