Book Contents

The Feast

The best part of this way of eating is the feast at the end of the day. Sometime after 5pm, you’ll need to eat dinner. If you’ve been fasting, you’ll need to cover much of your calorie intake during this meal. As your body adapts, you will find yourself eating more and more. And that’s ok. Dinner will now become even more crucial. You’ll be able to start trusting your body on how much food you need and not have to worry too much about counting calories.

Eating a large dinner, after fasting, is scientifically proven to elevate your metabolism, assimilate nutrients at a faster rate, a replenishment of glycogen reserves and the process of repairing your body is accelerated. After working hard to fast all day, it should also give a psychological feeling of freedom, not restriction.

There are a few tips on making dinners successful. Although you can eat until you are full, these guidelines will help you reach your goals.

1. Eat greens first

Your stomach lining is sensitive. If you eat dead food first, it won’t react as well. When you eat greens first, it helps kickstart the digestive process with important nutrients. Also, it will actually lower the glycemic index of all protein and carbs you eat thereafter. Use a dressing that is mild. Fat is ok, but not a sugary dressing. Typically I use light oil and balsamic vinegar. Light italian could work too.

2. Eat cooked vegetables and protein second.

For one, now that you’ve eating live greens, you can now start eating foods that are more aggressive to digest. Also, it’s important to have enough protein in your diet. Essentially 30% - 40% of your calorie intake should be protein. Eating it second (prior to carbs) will ensure you get enough of it, without filling up.

3. Eat carbs last.

The fact that restaurants serve you bread when you sit down is a crock. Tell the waiter next time to not bring it out until the food comes. A recent study showed that if you leave your carbs till the end of a meal, your blood sugar will be 30% lower then if you started your meal with carbs! Simple changes can make all the difference.

These rules aren’t to make dinner non-enjoyable. In fact, another important note is that you should eat as much as you want until you are full and satiated. That’s right. Eat as much food as you want in this order and you’ll still lose weight. As your body adapts and expects this meal to be the main source of it’s daily calories and nutrients, you’ll find yourself eating more during dinner but still losing weight.

Simple right? That’s why it works.

Don’t stop your reading here. There are some rules around dinner that are important for results. I cover that in the next section.

Here is an example of the overeating phase so you can see how it works:

Order Example A Example B
First Baby spinach salad w/ tomatoes and cucumbers. Light oil and balsamic vinegar. Light caesar salad with tomatoes. No croutons. Low-carb caesar dressing.
Second Steamed broccoli and cauliflower. Lettuce-wrapped 1/3 lb hamburger. Grilled zucchini and squash Sweet and sour chicken
Third Diced potatoes (or sweet potatoes) with butter and seasoning. Rice with butter and seasoning.
Later
(If hungry)
Whey protein shake w/ peanut butter and chocolate Cottage cheese and yogurt mixed with berries

Dessert

Feel free to have a low-carb dessert. Although you want to avoid sugar, there are many great recipes out there for cheesecake, brownies etc, that use other sweeteners and don’t include wheat. One word of caution, combining sugar with starch doesn’t work well. Try and have your desserts on days where you don’t have a lot of starchy carbs.

Stop Right There!

Do your best to stop eating by 9 or 10pm. Reason being, you want your insulin to come down earlier in your sleep cycle. You can't burn fat while your insulin is high and HGH (human growth hormone) can't be released. If you absolutely need something, follow the guidelines during the intermittent fasting phase so that you keep your insulin under control.

Recipes

On this diet you will most likely be cooking more at home in order to avoid all the vegetable oil and additives that restaurants and fast-food places add. Make sure to take time each week to plan out your recipes so that you can stay within your goals. As in the fasting section, since everyone has a different taste, I won't lay out any recipes here. However, here are some great sites that will help you find low-carb dinner recipes. Remember, regardless of the recipe, try to consume it in the order listed above:

Key Takeaways:

  • Eating a large dinner is proven to elevate your metabolism
  • Eat greens first to lower the GI of the rest of the food
  • Eat cooked vegetables and protein second
  • Eat carbs last
  • A little dessert is ok. Try and stay under 10g of carbs.

Next >> Guidelines