Part 1 – The Week One ReShape Diet
Here is what a typical day on the Feed Muscle, Shrink Fat plan might look like:
- Meal 1: 8 a.m.
- Snack: 10:30 a.m.
- Meal 2: Noon
- Snack: 3:30 p.m.
- Meal 3: 7 p.m.
You don’t have to follow this exact timeline; there are lots of other ways to create a schedule that works with your daily responsibilities. You should eat every three to four hours, but you can determine your specific hours. Here are some guidelines:
- You should eat within one hour of rising. So if you normally get up at 6 a.m., you should eat breakfast by 7 a.m. and then eat again around 10 a.m.
- Three mini meals (breakfast, lunch, and dinner) and two small snacks (one in midmorning and one in midafternoon) are ideal for keeping your energy level stable and your metabolism running.
- Avoid eating after 8 p.m. or within two hours of bedtime. At night our metabolism naturally slows down as our body prepares for sleep. If you eat too close to bedtime, you may have trouble falling asleep as the body (and digestion) tries to shut down and you have food in line to be processed. Late-night eating can be a pitfall for many, especially emotional eaters. Those who get bored can find themselves downing hundreds of extra calories when they really are not hungry. If you truly feel the need to eat something close to bedtime, go for a small snack (see page 43) or a cup of decaf herbal tea.