When it comes to nutrition and weight loss, there’s a lot of noise out there. All of the information can be completely overwhelming or confusing for a lot of people, which is why I decided to create a simple philosophy that could also work as a tool for my clients.
The Fab Four is what I created to help my clients remember the four things they should be including in every meal to ensure they’re getting beneficial nutrients and the right balance of foods to manage hunger and keep hormones in check.
Fiber helps keep you full without elevating blood sugar. Plus, it feeds healthy probiotic gut bacteria and detoxifies your digestive system. And greens provide crucial nutrients and micronutrients needed to help your body fight inflammation and stay well.
Here’s what this looks like in a smoothie:
protein powder, such as pea protein or a collagen protein (protein)
avocado or almond butter (fat)
ground flax or chia seeds (fiber)
spinach or kale (greens)
You can also add some almond milk, ice, or both, depending on how you like the consistency.
For a meal, you want to fill your plate with leafy greens like kale or arugula, add some fiber-rich veggies like cucumber or cauliflower, protein like chicken or fish, and also 1 to 2 tablespoons of fat, like a Primal Kitchen dressing, olive oil, or half an avocado.
Basically, you want to include the Fab Four in every meal and smoothie, as this specific combination of foods can help:
turn off hunger hormones (which means you feel satisfied longer)
burn fat more efficiently
regulate your blood sugar for four to six hours
The Fab Four isn’t a diet plan. It’s a form of light structure that can help you make sure you’re hitting your nutrition goals and getting what you need to feel calm, full, and satisfied, no matter what lifestyle you choose. When you feel full and satisfied, it’s much easier to stay on track and focus throughout the day.
I talk about how the Fab Four works for blood sugar a lot with my clients. Making sure your blood sugar stays even without dramatic dips or spikes is really important to maintain consistent energy levels, lose weight sustainably, and curb cravings.
You can picture your blood sugar levels like a curve. You want that curve to stay steady and even, flowing close to the midline, without dramatic highs or lows.
The way to manage your blood sugar is to make sure you’re getting the right combination of nutrients (protein, fat, fiber, and greens) and avoid excess sugar and simple carbohydrates.
Another health issue tied to blood sugar is insulin resistance, which is a condition that happens when your body isn’t able to use blood sugar efficiently for energy.