Watch the portion sizes

Review the serving sizes of common food groups by clicking Here

Prioritize protein and veggies

Protein and vegetables keep you fuller for longer time and prevent overeating and mindless snacking throughout the day. This is because protein and fiber take longer time to digest preventing you from being hungry quickly.

Eat until 80% full & not 100%

Check-in half way through the meal and ask yourself, “Am I feeling full or do I want to eat a little more to become 80% full?”

Remember – It takes 20 minutes for your brain to signal your tummy that you are FULL. So eating up to 80% fullness is a great strategy to prevent overeating and feeling bloated and uncomfortable.

Hydrate with Water


Liquid calories from pop like Ginger ale, Coke, Pepsi, juices like apple or orange juice, sweetened beverages like Lemonade or Iced tea, and alcohol count towards your calorie intake but they are not as filling or will keep you full as long as protein, vegetables, and whole grains would. So be mindful of the number of servings of non-water beverages as they are not weight loss supportive options. Instead, drink water, naturally flavored water or tea, and Perrier to stay hydrated. Dehydration can lead you to falsely think you are hungry. So, it’s important to stay hydrated throughout the day.

Working Time
  • Mon-Fri 8:30 AM to 5:00 PM
    Sat Once or twice a month
    8:30 AM -3:30 PM
Contact Info

1- Hour Diet Consultation (Video Or Telephone) + Individualized Diet Plans For $150 CAD*