Transition gradually into five or six meals a day if you find frequent eating difficult

If you find it too difficult to eat five or six meals per day right from the start, you may need to use a transitional period. If you've only been eating two or three times a day, there's a simple way to get started on the habit of frequent eating: Continue to eat your three full meals per day, properly combined with a lean protein and a complex carbohydrate. Then simply add two or three snacks; one in between each full meal.

Meal 6: 225 (evening snack)

A "snack" such as a piece of fruit, is only 60-110 calories, and does not by itself constitute a full meal by the standards of this program (it's not a full "meal" without protein). However, it does get you into the habit of eating frequently, and that would be a start. (Snacks such as non-fat cottage cheese or non-fat yogurt with a scoop of protein powder would provide more calories and a solid serving of protein). As you get accustomed to eating more often, you can progress to four full meals and finally to the most effective habit of eating five or six meals, each containing a lean protein and a complex carbohydrate.

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The Mediterranean Diet Meltdown

The Mediterranean Diet Meltdown

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