Dieting: The 3-Hour Diet (cont.)

Visualize a nine-inch plate. On this plate there are four main items:

  • A Rubik's cube which represents how much carbohydrate you should have at each breakfast, lunch and dinner -- very simple.
  • A deck of playing cards which represents the portion of protein you should have with each meal. Approximately three ounces of some sort of protein; whether it's dairy (cheese to eggs), meat, fish, chicken -- whatever you want.
  • A water bottle cap represents the amount of fat. It's just slightly over a teaspoon of fat. It could be butter, olive oil, flaxseed oil or dressing -- whatever you want.
  • Three DVD cases as one unit. These cases represent how much fruits or vegetables you should have at each meal.

That is the 3-Hour Plate?. By looking on page 87 of my book, people can look at it and they instantly get it.

On page 133 of the book I have the actual plan laid out with the plate. This creates the time line -- that first secret. Then it automatically keeps you eating every three hours without having to think other than to glance at the sheet of paper. You don't have to think when to eat because the time line keeps you organized. You don't have to think about how much to eat because the picture tells you instantly what to do.

Then in case people are a little too busy, I include in the book, list after list of fast food items people can eat from MacDonald's, Taco Bell, Kentucky Fried Chicken and Subway (it goes on and on). I list frozen meals that are balanced and fit the portion system and restaurants including Coco's, Denny's, Olive Garden, Red Lobster, etc. Nothing is off limits -- that's the beauty of this plan.

With the 3-Hour Plate?, I force people, breakfast, lunch, dinner, to not remove any of what we call macronutrients. You must indulge and never ban foods. You are not allowed to ban any one macronutrient at any main meal.

Breakfast comes first at 7:00 a.m. Three hours later at 10:00 a.m. would be a snack, then three hours later lunch, then three hours later a snack, three hours later dinner, followed by a treat that can be had with dinner or separately. The meals are all following the 3-Hour Plate? system, they are all balanced meals and all have approximately 400 calories -- without having to count them. I have done all the portioning for you with the Visual Timing?. It's very simple.

Those two snacks in the middle of the day are approximately 100 calories each. My favorite snack is the Nabisco Snack Packs -- they are portioned exactly to 100 calories, they contain no trans fats, they are healthy and delicious. My favorite of all is the Chips Ahoy!®.

Then you end each day with a treat. All treats are 50 calories. I'm very partial to Hershey's Reese's® Peanut Butter Cups -- the minis. I recommend to all my clients that they end their day with one. What this does is gives you the ability to prevent binging from lack of indulgence. Almost all of my clients are women, and I've never met a woman who doesn't like chocolate -- or a guy actually. This treat gives them the ability to enjoy the end of the day.

"There is one caveat that everyone needs to know: If someone is over 200 pounds, then they must eat more. I have a special formula for that in the book on page 85. I explain how you don't change the meals, you double the snacks, maybe triple or more depending how heavy you are."

So the amounts on that 9 inch plate should be eaten every 3 hours?

No, no, no. That's only breakfast, lunch, dinner.

What you do for breakfast is eat that way at, say, 7:00 a.m. Three hours later (10:00 a.m.) you have a 100-calorie snack, and you do not use the plate. The snacks do not have to be balanced at all. I have a list of 100-calorie snacks in my book. Anything that's a hundred calories -- from a Pria® bar (they are only 110 calories which is close enough) to a piece of fruit, or a precise 100- calorie Snack Pack by Nabisco, string cheese, yogurt, etc. -- a 100-calorie snack. Then three hours later (1:00 p.m. as per my example) is lunch. You use the plate again at lunch, then three hours later (4:00 p.m.) you have another snack (100 calories). Three hours after that snack (7:00 p.m.) is when you eat dinner.

The question that often comes up is: "Does it have to be exactly every three hours?" The answer is, ideally, yes, but if they can do it every three hours within ten or 15 minutes that's OK. It doesn't have to be exactly three hours. Remember, after three hours and approximately 20 minutes, the starvation protection mechanism turns on. That's the motivation.

You end the day with a treat. You can have it with dinner or you can save it for three hours after dinner if you're going to be up late. You can eat it within ten minutes of dinner. Just end the day with something sweet. That's a 50-calorie type of treat.

The plan is approximately 1450 calories -- without having to count a single calorie because I have done all the counting, and without having to weigh food or count points because all you're doing is using a visual system,.

There is one caveat that everyone needs to know: If someone is over 200 pounds, then they must eat more. I have a special formula for that in the book on page 85. I explain how you don't change the meals, you double the snacks, maybe triple or more depending how heavy you are. You actually get to eat more if you're over 200 pounds because you end up doubling snacks. You triple snacks if you're over 250 pounds and quadruple if you're over 300 pounds.

For the ladies who are under 5 feet 3 inches tall and weigh less than 150 pounds, I have my slash-modification for the plan. They actually have to eat a little less because they are so petite. If they are that petite I take breakfast and cut it in half. So the plan is at 1250 calories for the petite gals out there that are 5 feet 3 inches or shorter, and weigh 140 pounds and yet would like to weigh 110 pounds, and that would be possible if they are petite.


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