310 Part IV: The Part of Tens
As you enjoy your own delicious cooking, be sure to follow the principles
discussed in previous chapters:
✓ No drinking with meals. Stop drinking 5 to 10 minutes before a meal and
wait 30 minutes after a meal to prevent overfilling your pouch.
✓ Eat on a schedule. Grazing can sabotage weight-loss efforts.
✓ Watch portion sizes.
✓ Eat pencil-eraser-size bites. Using smaller utensils makes this easier.
✓ Chew, chew, chew. Your food should be puréed consistency before you
swallow.
✓ Eat slowly. Put down your utensils between bites.
✓ Make half your meal protein, and eat it first.
✓ Aim for 25 to 30 grams of fiber every day.
✓ Focus on nutrient-rich foods. Get the most nutrition for your calorie
buck.
✓ If a food doesn’t agree with you, wait a few weeks and try it again.
✓ Read labels.
✓ Keep a food diary!
1,000 Calorie Menus
Although 1,000 calories a day may not seem like a lot, we think you’ll find that
when you’re eating healthy food, it is very satisfying. The snacks keep you
going between meals. Use your low-carb protein supplement between meals
if you have trouble meeting your protein requirement.
