- Eat breakfast within 30 minutes of getting out of bed.
- Then, eat a supportive meal every 3 to 3.5 hours.
- A supportive meal consists of visually equal portions of a LEAN PROTEIN, a STARCHY CARBOHYDRATE
and a FIBROUS CARBOHYDRATE.
- Eat until you are satisfied, but NOT full. Soon your body will learn how much it needs to take in and you
will start to be hungry within 3 to 3.5 hours after your last meal. Hint: Most restaurant meals have twice
the number of calories you need in one sitting (especially in the Midwest and South).
- If you feel the need to count calories, use the following daily caloric intake ESTIMATIONS: Multiply your
weight (in pounds) by 13 (to lose weight), 15 (to maintain), or 17 (to gain).
- If all else fails and you absolutely cannot get to a supportive meal within 3.5 hours, AT LEAST eat a
serving of protein (worst case scenario: a ready-made protein shake).
- AVOID simple sugars, white flour and processed foods.
- Watch out for high fructose corn syrup (sugar on steroids); it is found in the most unexpected places, like
yogurt and health drinks.
- ELIMINATE Hydrogenated Fats.
- If your goal weight requires the loss of more that 10% of your body weight, eliminate the STARCHY
CARB from your last two meals each day.
- Drink AT LEAST one ounce of water daily for every 2 pounds of body weight.
- Supplement with 1 tablespoon of Flax Seed Oil (or Fish Oil) and a Multi-Vitamin and Mineral compound
every morning.
- Take one "cheat day" every week. Eat whatever you want. You may find that after about a week of
supportive eating, eating a lot of unhealthy foods will make you feel uncomfortable or even ill. You may
choose to eat supportively on your cheat day if this is the case.
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