00:00 - Opening

00:04 - Kayla Robbins Weight Loss Story

01:12 - Category 1 Chicken Breast

• Chicken breast(lean protein) cooked in MCT/spray, coconut oil may be a grill

01:55 - She has got chicken breast here and it looks like it's seasoned and any spice any seasoning with zero calories.

02:07 - It fits nicely under the condiment rule

02:14 - Using approved seasoning and spices

2:30 - Kayla portion

• Fits the one hand rule
• Proper meal portion

2:40 - Advantage of having Lean Protein

• Lean protein preserve muscles
• build metabolism
• lean protein has very few calories

2:50 - Using MCT oil:

• MCT oil is a fat
• It tastes like a fat but it's a heat-stable fat
• It is good for you and it has almost zero propensity to be stored as fat because it's that medium chain triglyceride

3:12 - Marinated cucumbers

3:28 - Cucumbers:

• Category 2 Fibrous Carbohydrate
• Freebie

4:45 - Category 1 + 2 Plate = Exercise on a Plate!

05:00 - Law of Thermodynamics

• The thermic effect of the meal on this plate will cause the body to tap in the stored energy (fat) to break this meal down.

05:40 - This meal even requires energy to break down

06:04 - Closing