The goal is to eat 3-4 meals a day. This obviously changes on the days you engage in high-intensity exercise with your pre- and post-workout meals. On these days, you should eat 4-5 times per day. You might also need to “break the rules” if you work exceptionally long days or have an exceptionally active metabolism. In that case you may end up eating 5-6 meals per day. In general, though, avoid over-snacking between meals as this can disrupt the normal functioning of leptin and insulin. Think about your “snacks” as your meals. It will take some time to gauge how much and what the right types of foods to eat at each meal are.
The main objective is to leave 3.5 to 4 hours in between meals to allow your digestive system to function properly as well as to normalize leptin levels.Each meal should be designed to hold you over until the next, taking away your desire to snack on“junk foods” and other foods not on the 21-Day Detox.
As your body starts to use more fat for energy, you will experience less between-meal cravings, energy slumps, and brain fogs. So, in the case that you didn’t eat enough at a particular meal or didn’t eat enough fat to keep you satised, have a snack that contains protein and fat…instead of letting yourself get hungry, tired, or cranky, which may lead to over-eating!
Evening Meal Tip: Avoid consuming carbs with your evening meal to accelerate fat loss! Stick with steamed or sautéed veggies and lean protein.
Snack Tip: Don’t just snack on veggies or fruits alone! Pair these with proteins and/or fats to keep yourself fuller longer! Examples would include: 2 hard-boiled eggs & veggies, celery & nut butter, or chicken/turkey and vegetables.
Carbohydrate Tip: Portioning carbohydrates is important to ensure they are being consumed in moderation.
Women should consume about 1/2 cup of carbs at each meal.
Men should consume 3/4 to 1 cup of carbs at each meal.
The evening meal is the exception, at which no carbs need be consumed. When portions are too large, it can be too much for our body to handle, especially for our pancreas to handle. Also, our preferred carbs in this program are natural sources of complex carbohydrates such as brown rice, quinoa, sweet potatoes, etc.