1. ONLY EAT WHEN YOU ARE TRULY HUNGRY
Why do you eat? Sounds like a silly question doesn't it. Why do you eat? But this very important question has four possible answers and it's important for you to look deep into yourself and get a handle on why you eat.
As you answer the question don't feel bad, we're all here for the same reason and we all got here the same way ... including me! Don't think for one second that I don't have to go back periodically and review my eating habits; I do it all the time. I'm forever conscious as I want you to be as to why and how much I eat.
So here's your test; Do you eat for: pleasure, fuel, boredom or a combination? The ONLY correct answer in this list is Fuel. Our bodies need food for only one reason, to fuel the machine.
It’s important to determine TRUE hunger versus false hunger. An example of false hunger is when you walk past a bakery and say to yourself “WOW that bread baking smells great, I’m hungry!” Are you? Were you hungry before you walked past the bakery or did the smell make you think you were hungry? True hunger shows itself without any prompting, your stomach will tell you and your eating schedule will be determined not by the clock but by the bodies needs.
2. EAT A SMALL PORTION OF LOW SUGAR FOODS FROM THE FAT TO SKINNY BOOK
How much fuel should you eat? The amount of fuel each of us needs differs between people based on their activity level. You judge how much fuel you need by listening to your body once you've taken some fuel in. You should only eat enough food to satisfy the need.
3. WAIT 15 MINUTES AND SEE HOW YOU FEEL
The best way to "see where you’re at" is to simply eat a small amount high protein fuel and wait 15 minutes and see how you feel. You'll know if you've eaten enough if you listen to your body. Use the FAT TO SKINNY portion size list in the back of the book as a guide to get you started. Protein takes a bit longer to register in the brain then carbs do so it’s important to wait a full 15 minutes before judging whether you need more food.
4. IF YOU'RE STILL HUNGRY AFTER 15 MINUTES EAT A LITTLE MORE AND WAIT ANOTHER 15 MINUTES
You should never feel deprived on the FAT TO SKINNY eating plan. Ignoring true continued hunger after you’ve eaten your meal and waited will lead to snacking and ultimate failure.
5. STAY UNDER 20 CARBS PER DAY, EVERY DAY, LESS IF YOU DON'T SEE MOVEMENT ON THE SCALE
Finally you must be smart in choosing the types of fuel you eat. On the FAT TO SKINNY eating plan we teach you how to keep your choices to a maximum of 20 net carbohydrates per day. Keeping at this level forces your body to burn stored fat as fuel. After all, fat is stored fuel, so it’s time to use it!
