The table below shows how you would adjust your diet for fat loss.

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Fat loss diet

Portion Sizes

Follow the 1, 2, 3 method of portion size for lunch and dinner.
Imagine your plate is divided into four:

1 – protein fills the first quarter
2 – carbohydrate goes in the second
3 – a different carbohydrate goes in the third
4 – the fourth quarter should be empty. If it isn’t, you’re eating too much.

The type of carbohydrate will differ depending on whether it’s lunch or dinner.

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