you’re not eating enough. So what do you do?
You start making each meal a little bit bigger!
See? You’re brilliant at this already!
So here’s how it works.
Plan your first meal using your best
judgment and our guidelines. Eat slowly,
chew thoroughly, relax while digesting. Then,
evaluate fifteen to twenty minutes later. Are
you still hungry? If you are, eat more—
particularly, more protein and more fat. Then
evaluate your hunger levels, energy levels,
and general mood in the hours before your
next meal. Are you ravenously hungry an hour
before dinnertime? Did your energy fade?
Were you cranky, foggy, tired? If so, then
your next meal needs to be bigger right from
the start.
Make small changes—you don’t have to
double your portions just because you noticed
you’re a little hungry between meals. Try
adding more protein and more fat, and see if