How to Use the Tested and Perfected Fat-Burning Food Framework to Feel Full and Satisfied

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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How to Use the Tested and Perfected Fat-Burning Food Framework to Feel Full and Satisfied

I used to be 40 pounds overweight. 

At the time, I was a busy management consultant at a top firm in NYC. Because I never prioritized my health, I always felt tired, sluggish, and craved sugar.

It wasn’t until my kids were born that I finally understood why my health was so important; I wanted to be there for my kids, playing with them and staying active. 

This realization made me completely rethink my lifestyle. So, I researched and read every scientific paper I could find on weight loss and eating healthy. 

Over the next nine months, I lost those extra 40 pounds. And instead of feeling too tired to spend time with my family, I was suddenly rock climbing, paddleboarding, and skiing. 

I started feeling like I had so much more energy. (I even launched a side business, which is now my full-time business). 

The best part is that I never went hungry or felt like I had to give in to my cravings. 

Fast forward to today. Thanks to what I learned, I’ve developed the Fat-Burning Food Framework, which hundreds of women have used to lose weight. Here’s how it works: 

The Tested and Perfected Fat-Burning Food Framework

It’s hard to stay on track with what you “should” and “shouldn’t” eat. You have a busy life and you definitely don’t want to count every crumble. 

That’s what the Fat-Burning Food Framework helps you overcome. It’s a simple way to view eating real foods, and the combination of protein, tasty veggies, healthy carbs, and healthy fats keeps you full and satisfied and destroys sugar cravings. 

It’s not just that this framework helps you lose extra pounds. Instead, it’s all about creating a permanent lifestyle shift. You get to enjoy having more energy, performing better at work, and spending more active hours with your family.

Here’s what the framework looks like: 

But what does each of these four categories mean? Let me explain.


Protein is essential for weight loss. As research shows, it helps you lose weight and belly fat, while you increase muscle mass and strength. According to the framework, protein should be a big part of every meal. 

Some high-protein foods include:

  • Chickpeas 
  • Salmon
  • Eggs
  • Chicken
  • Greek yogurt
  • Lentils 


As the CDC reports, veggies (and fruits) are key foods for losing weight. Especially vegetables like broccoli and cabbage contain fiber, which keeps you full for longer. Together with protein, vegetables are one of the pillars of the framework. 

Some veggies to use include:

  • Broccoli
  • Cabbage
  • Cauliflower 
  • Brussel sprouts

Healthy carbs

Carbs are a must for providing you with energy and the right carbs make you feel fuller for longer. Avoid processed carbs (white bread, pastries, and other fast food). 

Unprocessed, healthy carb sources include:

  • Beans
  • Lentils
  • Ezekiel bread
  • Sweet potato

Healthy fats 

Fat is, contrary to what many believe, important for your health. Some of the best sources of fat are:

  • Nuts
  • Avocados 
  • Eggs 
  • Coconut oil

Example meal combinations

What specific foods should you eat every day, according to the framework? 

Here’s a one-day meal plan to give you an idea of what your meals can look like, together with recipes: 


2 hard-boiled eggs with 2 egg whites and ½ cup (115 gram) fruit/berries or veggies (such as mushrooms, onions) 


Broccoli Cauliflower Salad (with protein below)


  • 1 head cauliflower, cut into bite-sized chunks
  • 3 heads broccoli, cut into bite-sized chunks
  • ½ red onion, sliced
  • ¼ cup blueberries
  • ½ cup garbanzo beans
  • 5 oz. cooked shredded chicken, cooked tofu or two eggs (or 5.5 oz. Greek yogurt on the side)


  • Lightly steam cauliflower and broccoli for about 10 minutes. Let cool.
  • Add red onion, blueberries, garbanzo beans and protein source. Toss with balsamic vinegar and any spices you would like, chill and serve. 


Sheet Pan Ratatouille


  • 1 large eggplant, cut into ½ inch slices 
  • 2 zucchinis, cut into ½ inch slices
  • 2 heirloom tomatoes, cut into wedges
  • 1 white onion, cut into ½ inch thick rounds
  • 1 red bell pepper, cut into ½ inch strips 
  • 4 garlic cloves
  • 2 tablespoons cooking spray
  • 2 tablespoons chopped fresh rosemary 
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 tablespoon balsamic vinegar
  • Add any uncooked protein from list above


  • Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  • Place eggplant, zucchini, tomatoes, onion, bell pepper, and garlic in a single layer on the prepared baking sheet. Spray with cooking spray, and sprinkle rosemary, salt and pepper; toss vegetables and uncooked protein until well coated. 
  • Roast in the preheated oven until slightly tender; about 20 minutes. Mix and roast for another 12 minutes. Reduce heat to 300°F and cook until vegetables begin to caramelize; about 10 minutes. Drizzle with balsamic vinegar. 

Now you know how to use this Tested and Perfected Fat-Burning Food Framework. It’s a simple way to keep track of what you eat and to ensure that you eat right every day. If you want to learn more, get your own copy of my 7 recipes to help you lose 7 lbs in your first few weeks. 


Nagina Abdullah is a health coach for women professionals, physicians, and 7-figure entrepreneurs and founder of the website She teaches women to lose 20-40+ pounds even while working 60+ hours a week, even if they have tried every other program available. Nagina has a degree in Molecular and Cell Biology from UC Berkeley and has helped over 700 professional women successfully lose weight and create a lifestyle change. 

As a former management consultant, she lost 40 pounds while working 60+ hour weeks with a family by creating a healthy lifestyle shift instead of dieting. She started her company to help other career-focused women get control of their cravings, never feel deprived while they’re doing it, and get the body and energy they dream of for life. Nagina’s methods have helped over 750 women claim freedom and control over their cravings, body and energy.

She has been featured in, Business Insider,, Fox News and more, and has spoken at UBS, Nestle, Deloitte Consulting, and NYU Stern business school.

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