weight-loss success. By cycling in a higher-calorie day every third day, you trick your metabolism into staying elevated. I have never had a problem with a Petite’s metabolism slowing on this plan. And, I build in an advantage by coupling the right exercise program with this calorie cycling.
3 . It mentally rewards you for keeping the calories down. While this may sound like a repeat of point 1, it’s not. That dealt with the physical feeling. This deals with the psychological feeling. If you know that you are going to get a higher-calorie day, you say to yourself: “I can do this because I get a reward in a day or two.” That fact, plus the fact that the scale is going down, will keep you right on this plan.
4. It makes eating out easier. While I will give you very specific details on eating out, clearly you will get more calories on your high-calorie day. Therefore, you can plan in your schedule when you are going to eat out according to what day you are on in this cycle. It’s a great way to eliminate the deprived feeling that most people experience when on a weight-loss plan. And, it is a plan you can easily follow for continued success.
Now, let’s translate this chapter’s information into your actual eating plan for the next twenty-one days.
CHAPTER
5
THE EATING PLAN
T hroughout this chapter, I outline in detail your twenty-one-day eating plan. This specialized plan is formulated for Petites and is very specific. Let’s take a look at some of the components. While following this plan you are going to:
1. Front-load calories. You are going to eat your biggest meal of the day at breakfast. You will be leaving behind your flawed belief that you have to “save” your calories to use throughout the day. Eating your biggest meal at the beginning of your day is crucial for Petites. It just works. By giving it a try, you have nothing to lose–nothing but weight.
2. Follow a very specific eating “allocation” so that you stay mentally and physically full and ward off all hunger. You will be following a three-day cycle that includes two days of 1100 calories, followed by one day of 1600 calories.
Your 1100-calorie-day meal allocation breaks down to:
• 400 calories for breakfast
• 300 calories for lunch
• 300 calories for dinner
• 100 calories for a snack, which should always be in the mid to late afternoon around 3:00 or 4:00, depending on when you had lunch.
On the third day of each three-day cycle, your 1600-calorie day, I allow you a bigger dinner, since I think of this day as your “carrot” day to keep you on plan for the other two days. But, I also kept your breakfast high so that you continue to tip satiety mechanisms. On this day, you are going to enjoy:
• 500 calories for breakfast
• 400 calories for lunch
• 500 calories for dinner
• Two 100-calorie snacks
You may notice that you are only getting one snack on your 1100-calorie days. I like snacking, but on your 1100-calorie days, I only want you to snack once a day, in the mid to late afternoon. On the days that you receive two snacks, I generally would like to see one in the midafternoon and the second immediately after you exercise. I will even allow you to add one 100-calorie snack to your dinner, if that is something that appeals to you. You can do this twice during the first twenty-one days. There are certain things I feel you need to be rigid about and certain areas where you can relax.
But just to be clear, I don’t want you flipping this eating plan and “back-loading” your calories at night. I feel that the research and my personal experience with “front-loading” are compelling enough to insist that you follow my advice. Plus, I give you a bigger dinner every three days. Isn’t successful weight loss worth it? And you will be amazed, because you won’t be hungry.
On this plan, you will consume more protein. In the past, I have generally
3 . It mentally rewards you for keeping the calories down. While this may sound like a repeat of point 1, it’s not. That dealt with the physical feeling. This deals with the psychological feeling. If you know that you are going to get a higher-calorie day, you say to yourself: “I can do this because I get a reward in a day or two.” That fact, plus the fact that the scale is going down, will keep you right on this plan.
4. It makes eating out easier. While I will give you very specific details on eating out, clearly you will get more calories on your high-calorie day. Therefore, you can plan in your schedule when you are going to eat out according to what day you are on in this cycle. It’s a great way to eliminate the deprived feeling that most people experience when on a weight-loss plan. And, it is a plan you can easily follow for continued success.
Now, let’s translate this chapter’s information into your actual eating plan for the next twenty-one days.
CHAPTER
5
THE EATING PLAN
T hroughout this chapter, I outline in detail your twenty-one-day eating plan. This specialized plan is formulated for Petites and is very specific. Let’s take a look at some of the components. While following this plan you are going to:
1. Front-load calories. You are going to eat your biggest meal of the day at breakfast. You will be leaving behind your flawed belief that you have to “save” your calories to use throughout the day. Eating your biggest meal at the beginning of your day is crucial for Petites. It just works. By giving it a try, you have nothing to lose–nothing but weight.
2. Follow a very specific eating “allocation” so that you stay mentally and physically full and ward off all hunger. You will be following a three-day cycle that includes two days of 1100 calories, followed by one day of 1600 calories.
Your 1100-calorie-day meal allocation breaks down to:
• 400 calories for breakfast
• 300 calories for lunch
• 300 calories for dinner
• 100 calories for a snack, which should always be in the mid to late afternoon around 3:00 or 4:00, depending on when you had lunch.
On the third day of each three-day cycle, your 1600-calorie day, I allow you a bigger dinner, since I think of this day as your “carrot” day to keep you on plan for the other two days. But, I also kept your breakfast high so that you continue to tip satiety mechanisms. On this day, you are going to enjoy:
• 500 calories for breakfast
• 400 calories for lunch
• 500 calories for dinner
• Two 100-calorie snacks
You may notice that you are only getting one snack on your 1100-calorie days. I like snacking, but on your 1100-calorie days, I only want you to snack once a day, in the mid to late afternoon. On the days that you receive two snacks, I generally would like to see one in the midafternoon and the second immediately after you exercise. I will even allow you to add one 100-calorie snack to your dinner, if that is something that appeals to you. You can do this twice during the first twenty-one days. There are certain things I feel you need to be rigid about and certain areas where you can relax.
But just to be clear, I don’t want you flipping this eating plan and “back-loading” your calories at night. I feel that the research and my personal experience with “front-loading” are compelling enough to insist that you follow my advice. Plus, I give you a bigger dinner every three days. Isn’t successful weight loss worth it? And you will be amazed, because you won’t be hungry.
On this plan, you will consume more protein. In the past, I have generally
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