Eating Guide

THE BLUEPRINT

Your goal is to eat 4 times per day: three meals and one snack. This helps to keep you satisfied, prevent overeating and keep your metabolism up. You must eat each meal and snack on time. What you eat at each meal or snack is totally up to you but it must contain the prescribed amount of nutrients. Your goal is to consume the right amount of protein, fats and carbohydrates to get you to your next meal or snack based on your hourly values without going over the Glycemic Load guideline. If you don't have time to eat your complete meal, spread it out over the time to your next meal. Choose the eating schedule that works best for you. You must eat your first meal within one hour of waking up in the morning and follow your schedule from there. If you engage in exercise you may need to add additional carbohydrates to your food plan to fuel your activity and eat certain foods before and after your workout (see THE RULES).

When you first begin the program you will feel like you are not getting enough food. More than likely you have been eating more food than you need and have grown accustomed to a certain quantity not only visually but also psychologically. Also, your stomach has probably been stretched beyond its original size so it takes more food to make you feel satisfied. Don't worry, after a few weeks of eating the right amount of food at the right times you will begin to feel satisfied with less.