I stumbled upon Kelly LeVeque on The Influencer Podcast. Host Julie Solomon interviewed Kelly about “Healthy Habits to a Well Being” (podcast 049). The topic sparked my interest and it was such an interesting interview that I downloaded Kelly’s book on Audible. I was so intrigued and curious to find out what Kelly’s “Fab Four” meant. Well, I listened to the entire book in just a few days. I’d like to share with you what I learned from Kelly in her book, Body Love: Live in Balance, Weigh What You Want, and Free Yourself from Food Drama Forever.
Spoiler alert: The Fab Four stands for protein, fat, fiber and greens. Here’s how Kelly explains the “why” behind that combination and the benefits:
WHY THE FAB FOUR? Fab Four meals turn off hunger hormones, squelch inflammation, and provide the body with the perfect complete meal of essential nutrients. The Fab Four is the light structure for eating healthy without “eat” and “do not eat” lists. Simply look at your plate and ask yourself do I have all four components? Protein ups collagen, muscle tone, and metabolism; fat benefits hormones, skin, and cellular health, fiber promotes gut microbiome proliferation and detoxification; and greens (or veggies deep in color) provide cancer and inflammation fighting phytonutrients. This combination is a fail-safe to turn off over 8 hunger hormones in the body so you stop fighting not to eat and instead easily go 4-6 hours without thinking of food or snacking on processed foods.
I’ve been testing out the Fab Four at breakfast for the last week and I can tell you from personal experience that the Fab Four works. Having a Fab Four smoothie is a great way to start your day. It sets you up for success in eating. When you eat a complete meal that includes protein, fat, fiber and greens, you will be less likely to reach for a snack during the day. I typically snack in the afternoon and evening. Do I still occasionally have a snack, yes, but I snack way less than I did before. I was already making a morning smoothie that had protein, fat and greens so the only difference was adding fiber. I was surprised that adding chia seeds to my smoothie has made a big impact in my eating.
In her book, Kelly shares client testimonials. One client switched to a Fab Four smoothie for breakfast and she lost 12 pounds over the course of two weeks. You never know what could change for you! Test it out, for a minimum of one week, and let me know what difference you see.
If you’re building your own Fab Four breakfast smoothie, here are options for each category:
Protein: organic pea protein or collagen protein
Fat: avocado, almond butter (or other nut butter) medium-chain triglycerides (MCT oil) or coconut oil
Fiber: chia, flax, fiber powders or acacia
Greens: spinach, kale, Romaine lettuce, super greens, baby green blends, powdered greens
Liquid: water, unsweetened coconut milk, unsweetened almond milk, fruit-free green juice or coconut water (go fruit-free with coconut water)
Here is a Fab Four Smoothie recipe from Kelly’s website:
Peanut Butter Shake
1 serving vanilla protein powder
2 Tbsp peanut butter (or almond butter)
1-2 Tbsp chia
2 cups unsweetened nut milk
1 tsp cacao nibs
For more information on the Fab Four, check out http://bewellbykelly.com/ or pick up a copy of Body Love at your local bookstore!