There’s a simple way to shift the foods on the plate that gradually normalizes appetite signals and allows the body’s signals to regulate. It works not by restriction, but by changing what foods appear first and in the largest amounts.

Here’s how to do it:

Start the meal by placing greens and vegetables on the plate first, making them the largest portion before anything else is added.

Then add beans or lentils so the meal contains fiber, plant protein, and resistant starch that slow digestion and stabilize blood sugar.

Fat is added next. This usually means nuts, seeds, or avocado. At that point the fat helps absorb fat-soluble nutrients from the vegetables, including carotenoids and other protective plant compounds.

Essentially, the greens, vegetables, and legumes become the center of the meal while processed foods start to disappear and animal products take up less space on the plate.

After this the brain adjusts to the different nutrient signals and the overstimulation from processed foods slowly fades.

Repeat this pattern at the next meal, and again at the meal after that.

There’s no need to count calories or track complicated ratios. The change in the foods themselves is what you’re after - altering the biological signals.

Give it a little time and see what happens, and let me know what you think

​Raw Food Secrets​

Irina Valeva