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Below is the short video version of this concept.

You Don’t Need Another Diet

Most people don’t fail at weight loss because they lack discipline. They fail because they’ve been given plans that are overly restrictive, difficult to maintain, or disconnected from how the body actually works.

If you’ve tried dieting before, you already know this cycle:

• Restrict hard

• Lose some weight

• Burn out

• Regain it

What’s missing isn’t effort. It’s strategy.

The Healthy Plate: A Simple, Evidence-Based Framework

Instead of rigid meal plans or calorie obsession, I teach patients a healthy plate strategy that works with physiology rather than against it.

Every effective, metabolically supportive plate includes three core components:

1. Protein

2. Healthy fats

3. Smart, fiber-rich carbohydrates

This structure reduces cravings, supports hormone balance, and fuels both the body and brain.

Why Protein Comes First

Protein is the most important macronutrient for weight loss and long-term health.

Adequate protein intake:

• Reduces hunger and cravings

• Preserves lean muscle during weight loss

• Supports resting metabolic rate

When protein is present at each meal, people naturally eat fewer calories without trying to restrict.

Why Healthy Fats Matter

Dietary fat has been misunderstood for decades.

Healthy fats:

• Support hormone production

• Improve satiety

• Slow digestion and stabilize blood sugar

Sources such as olive oil, avocado, nuts, seeds, and fatty fish play an essential role in metabolic health when consumed in appropriate portions.

Why Smart Carbs Aren’t the Enemy

Carbohydrates are not inherently harmful. The type and context matter.

Fiber-rich carbohydrates:

• Fuel the brain and muscles

• Support gut health

• Improve insulin sensitivity when paired with protein and fat

Vegetables, fruits, legumes, and whole grains provide energy without the blood sugar spikes seen with refined carbohydrates.

The “Magic Mix”

For most adults pursuing fat loss and metabolic health, a balanced plate often breaks down to approximately:

• ~30% protein

• ~20–30% healthy fats

• ~35–45% fiber-rich carbohydrates

These percentages are based on total daily calories and provide a flexible framework rather than rigid rules.

When meals are built this way consistently, calorie intake often self-regulates.

This Isn’t a Diet—It’s How the Body Thrives

The goal is not perfection. It’s repeatability.

A healthy plate approach:

• Works at home and restaurants

• Adapts to preferences and cultures

• Supports long-term adherence

When nutrition supports physiology, energy improves, hunger decreases, and weight loss becomes more sustainable.

The Big Picture

You don’t need another diet plan to follow for 30 days.

You need a way to eat that:

• Feels normal

• Fuels your body

• Supports metabolism

• Lasts for years

That’s what the healthy plate is designed to do.

Ready to Take the Next Step?

Inside my Weight Loss & Metabolic Health Course, I teach exactly how to apply the healthy plate method to your calorie needs, activity level, and goals—without restriction or confusion.

👉 Join the Weight Loss & Metabolic Health Course waitlist to be notified when enrollment opens.

Eric Benjamin, PA-C
Preventive & Metabolic Health
Eat well. Move often. Age boldly.