CHAPTER 5
Prepare to Change Your Life
KEY TABLES, TOOLS, AND OTHER ITEMS
Prepare with a 7-Day Countdown
Weekly Prep Worksheet for Phase 1, Week 1
A Final Thought About Hunger Before You Start
Phase 1 Shopping Lists (online at www.alwayshungrybook.com)
HOW THE PROGRAM WORKS
Standard low-fat diets aim to squeeze calories out of fat cells by restricting calorie intake. But after a few weeks of deprivation, hunger skyrockets and metabolism slows. The problem is, cutting calories does nothing to address the underlying cause of weight gain.
The Always Hungry Solution targets weight gain at its sources—fat cells stuck in calorie-storage overdrive. By decreasing insulin levels and calming chronic inflammation, we can reprogram fat cells to release excess calories. When this happens, hunger diminishes, cravings subside, metabolism speeds up, and you lose weight naturally.
We’ll do this through three progressive phases:
• Phase 1—A two-week boot camp to conquer cravings and jump-start weight loss.
• Phase 2—A hunger-free plan to retrain your fat cells and reach your new, lower body weight set point. This can last anywhere from several weeks to six months or more, depending upon how much weight you have to lose.
• Phase 3—A customized diet for your body’s unique needs so you can keep the weight off permanently.
In chapters 6 to 8, I’ll provide step-by-step instructions, including recipes, meal plans, and tracking tools to help you follow the program easily. Each chapter also includes “Life Supports”—recommendations for good sleep habits, enjoyable physical activities, and stress reduction techniques that work with diet to support optimal weight loss and health.
Together with my team of nutrition and culinary experts, I developed the recipes and meal plans with three goals in mind:
1. To translate the latest scientific insights into a powerful prescription for weight loss without hunger, providing maximum benefits with minimum effort.
2. To be convenient and simple enough for anyone, with most meals taking 30 minutes or less to prepare.
3. To be delicious, satisfying, and adaptable for special diets—including vegetarian and gluten-free.
Many of the recipes resemble classic favorites, but each has been updated with modern flavors and calibrated for optimal results. If you’ve been counting calories, many previously forbidden foods—like whole eggs or heavy cream—will once again be welcome on your plate. You may be surprised how quickly some of your biggest craving triggers like sugar lose their appeal and new, more healthful foods become regular favorites. You may be shocked to realize how pervasive highly processed carbohydrates have become—and how much more satisfying it is to eat real, whole foods.
Popular weight loss plans often promise rapid, sensational weight loss, but require severe diets and arduous workouts. Sadly, the results of these restrictive regimens almost never last. Of course, the fastest way to lose weight is to simply stop eating. But I don’t recommend it! In contrast, the Always Hungry Solution is designed to produce progressive, sustainable weight loss. After a few days on the program, you’ll probably feel better, not worse, as your fat cells calm down and begin to share calories with the rest of the body. Energy level will improve, as will motivation—the opposite of what happens with time on many other diets.
Consider two ways to weigh about 50 pounds less in one year. Lose 4 pounds a week for 3 months by eating 1,200 fewer calories and working out every day, then struggle for the next 9 months to keep the weight off. Or lose 4 pounds a month for 12 months straight, eat whenever hungry, and feel great. Which would you prefer?
Most people in the pilot initially lost 1 to 2 pounds a week, a few lost even more, some a bit less. The rate of weight loss on the Always Hungry Solution will vary from person to person, based on individual metabolism, overall health, starting weight, age, physical activity level, and also how prepared you are to follow the plan. The program is designed to lower your body weight set point—the weight that the body fights to maintain—creating the right internal conditions to achieve and maintain optimal weight loss. Just follow the meal plan, eat when hungry until satisfied, and let your body (not a diet book author) determine the best rate of weight loss for you. Forcing weight down quickly with calorie restriction is nothing more than symptomatic treatment. It doesn’t work for long, so why bother?
In any event, the change apparent on a scale provides only a rough measure of a diet’s true effectiveness. A 50-pound weight loss entirely from fat tissue would affect appearance, fitness, and health much differently than the same weight loss, half coming from muscle. As you know from chapter 3, the Always Hungry Solution targets fat cells directly, producing more favorable changes in body composition (the ratio of lean muscle mass to fat tissue). In fact, some of our pilot participants reported decreasing waist size before major weight change, suggesting that they selectively lost fat and preserved lean muscle mass. Most important, participants consistently experienced benefits beyond weight loss, such as enhanced:
• energy level
• physical fitness
• mood
• emotional stability
• mental function
They also experienced improvements in a range of medical problems, including:
• diabetes
• heart disease risk factors
• gastroesophageal reflux and indigestion
• arthritis
• chronic fatigue
• depression
Of course weight loss is important for many people today—and it may have been one of the main reasons you picked up this book. This program will help you lose weight and keep it off permanently, but the ultimate goal of the Always Hungry Solution is radiant health and well-being.
Now, let’s prepare for a successful start.
PREPARE WITH A 7-DAY COUNTDOWN *
The most powerful changes in our lives often depend on preparation and motivation. To set yourself up for success, I suggest taking the week leading up to Phase 1 to get really ready—with your kitchen fully equipped and yourself mentally prepared for change. As we walk through the 7-day countdown, I’ll explain the specifics of the diet, what foods are in and out, how you’ll track your progress, and more. When Phase 1 begins, you’ll have all the tools and information needed for a great start.
The timing of the Prep Phase will work best if you begin with Day -7 on a Monday. To make your Prep Phase period more manageable, consider designating a specific time each day for prep work. These brief daily assignments will help break down preparation into simple steps. Or, if you’d prefer to prepare at your own pace, no problem—the diet was designed for flexibility, and I encourage you to adapt this and any other component of the program to your individual preferences and needs. Simply read through all the Prep Phase tasks and schedule them at your own convenience. (Just try to divide them up over several days, so you don’t get caught doing all the tasks at the last moment.)
To help stay organized, you also might want to pick up a sturdy folder or three-ring binder to keep the shopping lists, tracker sheets, and other program information in one place. (All these forms can be downloaded at www.alwayshungrybook.com.) As you move through the program, you’ll gather lots of data about your hunger and cravings, energy level and mood, diet, and lifestyle activities, as well as weight and waist size. This information will allow you to monitor your progress, examine how your body responds to specific changes in diet, and fine-tune the program for your long-term individual needs.
Day -7: The Overview
For this first day of Prep Phase, let’s step back and look at the broad strokes of the eating plan. You’ll completely abandon the calorie-counting approach to weight loss. Instead, you’ll focus on eating the right foods in the right combinations to reprogram fat cells so they release their excess calorie stores. The fastest way to do this is by replacing refined carbohydrates (the primary driver of insulin secretion) with fat, and achieving the right proportions of unprocessed carbohydrate and protein at meals and snacks. With the proper balance of nutrients, your body will feel well nourished rather than deprived, transition out of starvation mode, and begin to lose weight without struggle. Just follow the meal plan, eat when hungry until satisfied—and then stop.
One of the most dramatic results of this approach is that food cravings diminish or disappear, in some cases from day one.
Understanding Phase 1: Conquer Cravings
Phase 1 is essentially the opposite of a standard low-fat diet. During Phase 1, you’ll eat a high proportion of fat (50 percent of your total calories), a lower amount of total carbohydrates (25 percent), and modestly more protein than you might be used to (25 percent), as shown in the figure below. During these two weeks, you’ll eliminate all grain products, potatoes, and added sugar. But don’t worry about feeling deprived. You’ll fill up on rich sauces and spreads, nuts and nut butters, full-fat dairy, and other high-fat foods that calorie-restricted diets won’t let you go near. As in all phases of the program, high-quality proteins play an important role, with vegetarian options available.
What Phase 1 Will Look Like
Phase 1 is the most restrictive part of program, but it’s not nearly as severe as very-low-carbohydrate and ketogenic diets, which aim to eliminate this major nutrient almost entirely. You’ll still be able to enjoy whole, natural carbohydrates such as fruits, beans, and a full range of nonstarchy vegetables. This phase, just two weeks in length, is designed to jump-start weight loss, not as a permanent diet for everyone. Most people can tolerate more carbohydrate, and the next phases will allow for greater flexibility, variety, and adaptability to personal preferences. However, those with more extreme metabolic problems, like severe insulin resistance or prediabetes, may do best in Phase 1 on a longer-term basis.
Understanding Phase 2: Retrain Your Fat Cells
In Phase 2, you will slightly decrease fat (to 40 percent of your total calories) and increase carbohydrate intake (to 35 percent), by adding in some minimally processed whole-kernel grains (such as brown rice, steel-cut oats, barley, and quinoa) and starchy vegetables other than white potato. The sources and proportions of protein will remain the same (25 percent). Phase 2 is designed to retrain your fat cells so that your weight decreases progressively until stabilizing at its new, lower set point. This process can take a few weeks or months for some people, possibly many months for those who begin the program at a high weight. Phase 2 is intended to be your basic plan, to which you can always return as needed. If you’re sensitive to processed carbohydrates (which you’ll test in Phase 3), you may do best remaining on this phase indefinitely. As with all phases of the program, let your hunger be your guide.
Understanding Phase 3: Lose Weight Permanently
The ratio of carbs to protein to fats in Phase 3 is similar to the way many Americans ate in the 1950s and 1960s, before the low-fat craze hit—with 40 percent fat, 40 percent carbohydrate, and 20 percent protein. (Versions of the Mediterranean diet also have a similar nutrient ratio.) At this point in the Always Hungry Solution, you’ll probably need more food than in prior phases because you’re no longer burning off calories from stored body fat.
A major focus of Phase 3 is experimentation, to see how much diet flexibility your body can handle. Some people, after weight loss and improvements in metabolism, can tolerate a few servings of processed carbohydrate a day without triggering cravings or weight gain. For others, even a moderate amount of these foods will cause problems. The goal of this phase is to discover your body’s unique needs and create a personalized blueprint to follow, rather than relying on an arbitrary nutrient prescription. The Daily Tracker and Monthly Progress Chart (described in more detail here) become especially important in this phase.
Program Foods Phase-by-Phase
The diet in the Always Hungry Solution is rich, luscious, and satisfying, featuring many foods that are forbidden on conventional diets. You’ll enjoy hearty favorites like Shepherd’s Pie, Eggplant Parmesan, and Taco Salad, and treats like Chocolate-Drizzled Fruit (yes, we’ve included dessert most nights). And if you’ve never been a vegetable-lover, the meals on this plan may change your mind. You’ll eat salads drenched with full-fat dressings, zucchini and other greens sautéed in garlic and olive oil, and a variety of vegetables layered into tasty casseroles. Here’s a closer look at the foods you’ll eat in each of the three phases, as well as foods to limit or avoid.
GRAINS
Includes (but not limited to):
Amaranth
Barley Buckwheat
Corn
Millet
Oats
Quinoa
Rice
Spelt
Teff
Wheat
Note: Refer to the Guide to Cooking Whole Grains in Appendix C, here.
PHASE 1: Conquer Cravings
No
PHASE 2: Retrain Your Fat Cells
Yes, with limits
Have up to 3 servings per day (no more than one per meal) of “intact” 100% whole-kernel grains.
Note:
“Intact” means the actual grain, or thickly cut grain—not flour or rolled grains. (For example, steel-cut oats are OK, but not Cheerios or rolled oats.)
No bread, pasta, or couscous (even whole-grain products).
No refined grains, such as white rice.
A serving is about ½ cup cooked grain.
PHASE 3: Lose Weight Permanently
Yes, as tolerated
Have up to 4 servings per day, primarily whole-kernel grains. May include up to 2 servings per day processed grains in this total as tolerated.
Note:
If eating processed grains, emphasize products made with whole grains (such as whole wheat bread).
A modest amount of refined grain product (like white bread or white rice) may be OK, depending on your tolerance.
A serving size is 1 slice of bread, or ½ cup cooked grain or pasta.
Includes (but not limited to):
Acorn
squash
Beets
Buttercup
squash
Butternut
squash
Kabocha
squash
Peas
Potatoes (white and sweet)
Winter squash
Yams
PHASE 1: Conquer Cravings
No
PHASE 2: Retrain Your Fat Cells
Yes, with limits
Eat any starchy vegetable at meals in place of grains, except white potato.
Note:
A serving is ½ to 1 cup cooked vegetable.
PHASE 3: Lose Weight Permanently
Yes, as tolerated
Eat any starchy vegetable at meals in place of grains.
Note:
Consider white potato equivalent to a processed grain, to be eaten sparingly.
LEGUMES
Includes (but not limited to):
Black beans
Black-eyed peas
Edamame (soybeans)
Garbanzo beans (chickpeas)
Kidney beans
Lentils
Lima beans
Peanuts
Pinto beans
Red beans
White beans (cannellini, great northern, etc.)
PHASE 1: Conquer Cravings
Yes
Note:
Legumes are the only sanctioned starchy foods in Phase 1.
Legumes have a nice balance of carbs and protein; don’t spike blood sugar; and are rich in fiber.
Serving size is ½ to ¾ cup.
Canned or dried beans are fine.
Avoid products with added sugar, like Boston baked beans.
PHASE 2: Retrain Your Fat Cells
Yes
PHASE 2: Retrain Your Fat Cells
Yes
GREENS AND OTHER NONSTARCHY VEGETABLES
Includes (but not limited to):
Arugula
Beet greens
Bell peppers (green, red, yellow, orange)
Broccoli
Broccoli rabe
Brussels sprouts
Cabbage
Carrots
Chard
Collards
Dandelion greens
Fennel
Hot peppers
Kale
Mushrooms
Mustard greens
Romaine and other lettuce
Spinach
Tomatoes
Note: Refer to the Guide to Cooking Vegetables in Appendix C, here.
PHASE 1: Conquer Cravings
Yes
Note:
Nonstarchy vegetables are a mainstay of every lunch and dinner, and even show up in some breakfasts and snacks.
Vegetables help round out a meal when most starches are off the table (and provide an excellent vehicle for the luscious sauces and dressings included in the program).
PHASE 2: Retrain Your Fat Cells
Yes
PHASE 3: Lose Weight Permanently
Yes
FRUITS
Includes (but not limited to):
Non-tropical:
Apples
Apricots
Blackberries
Blueberries
Figs
Grapefruit
Grapes
Oranges
Peaches
Pears
Plums
Raspberries
Strawberries
Banana
Cantaloupe
Dates
Mango
Papaya
Pineapple
Watermelon
PHASE 1: Conquer Cravings
Yes, with limits
Have 2 or 3 non-tropical fruits daily.
Note:
“Fruit” means a whole fruit, such as an orange or apple, or a cup of cut-up fruit.
Fruit, with its “just right” sweetness, helps wean taste buds off hypersweetened junk food.
Avoid the following in Phase 1:
-Tropical fruits
-Dried fruit (such as raisins)
-Fruit juice
PHASE 2: Retrain Your Fat Cells
Yes
Note:
Enjoy any fruit you like, but eat tropical and dried fruits sparingly.
Serving size for dried fruit is 1 to 2 tablespoons.
Continue to avoid fruit juice (it’s highly concentrated in sugar).
PHASE 3: Lose Weight Permanently
Yes
Note:
Adjust and personalize your fruit intake.
HIGH-PROTEIN FOODS
Includes (but not limited to):
Beef
Cheese
Eggs and egg whites
Fish
Lamb
Other game and meats
Poultry
Protein
powder
Shellfish
Tempeh
Tofu
Vegetarian cold cuts
Yogurt (Greek)
PHASE 1: Conquer Cravings
Yes
Have a serving at every meal.
Note:
A protein serving is:
-3 to 6 ounces of meat, poultry, fish, other seafood, tofu, tempeh, or vegan cold cuts
-3 eggs
-1 cup (3 ounces) grated cheese
-1 cup Greek yogurt
-5 tablespoons protein powder (see serving size on package)
Greek yogurt contains about twice the protein as the regular varieties.
Legumes can make a substantial contribution to the protein of a meal, especially for vegetarians.
PHASE 2: Retrain Your Fat Cells
Yes
Have a serving at every meal.
PHASE 3: Lose Weight Permanently
Yes
Have a serving at every meal.
Includes (but not limited to):
Avocado
Avocado oil
Butter
Coconut oil
Flax oil
Heavy cream
Mayonnaise (no added sugar)
Nuts and nut butters
Olive oil
Peanuts and peanut butter (no added sugar)
Safflower oil (high oleic)
Seeds and seed butters
Sesame oil (plain or toasted)
Sour cream
PHASE 1: Conquer Cravings
Yes
Have at every meal.
Note:
If the high-protein source in your meal is high in fat (such as poultry with skin, fatty meat, cheese, tofu, or tempeh) then add:
-2 to 3 teaspoons oil, butter, or mayo
-1 to 2 tablespoons nuts
-¼ avocado
Double these amounts if the protein source is not high-fat (skinless poultry, lean meat, seafood, vegan cold cuts, or protein powder).
PHASE 2: Retrain Your Fat Cells
Yes
Have at every meal, about 25% less than in Phase 1.
PHASE 3: Lose Weight Permanently
Yes
Have at every meal, about 25% less than in Phase 1.
DAIRY AND NONDAIRY MILKS
Includes (but not limited to):
Almond milk
Coconut milk
Kefir, full-fat
Milk, whole
Soy milk
Yogurt, full-fat
PHASE 1: Conquer Cravings
Yes
Note:
A serving is typically 1 cup.
Natural yogurt and kefir have live probiotic cultures—“good” bacteria that play a critical role in health and well-being. Choose these over plain milk as often as possible.
Choose only unsweetened products (with no added sugar or artificial sweetener).
PHASE 2: Retrain Your Fat Cells
Yes
PHASE 3: Lose Weight Permanently
Yes
HIGH-CARB SWEETS AND SNACK FOODS
Includes (but not limited to):
Baked goods (cookies, cake, pie, etc.)
Candy
Chips
French fries
Fruit juice
Ice cream
Other sweets
Sorbet
Sweetened beverages (soft drinks, iced tea, sports and energy drinks, etc.)
PHASE 1: Conquer Cravings
No
Note:
Dark chocolate (minimum 70% cocoa content) is relatively low in sugar and permitted in all phases (up to 1 ounce daily).
PHASE 2: Retrain Your Fat Cells
No
PHASE 3: Lose Weight Permanently
Yes, based on individual tolerance
Note:
Limit total servings of processed carbohydrates (anything with refined grains or concentrated sugars) to 2 a day.
Avoid highly sweetened beverages (containing sugar or artificial sweetener).
SUGAR
Includes (but not limited to):
Agave syrup
Barley malt
Brown sugar
Cane juice
Cane sugar
Corn syrup
Date sugar
Dextran
Dextrose
Florida crystals
Fructose
Fruit juice concentrate
Glucose
Grape sugar
High-fructose corn syrup
Honey
Hydrolyzed starch
Maltodextrin
Maltose
Maple syrup
Molasses
Rice syrup
Sucanat
Sucrose
Sugar
Turbinado
PHASE 1: Conquer Cravings
No (except for the small amount of sugar in dark chocolate, 70% minimum cocoa content)
PHASE 2: Retrain Your Fat Cells
Yes, with limits
Up to 3 teaspoons (12 g) of added sugar daily, preferable in the form of honey or maple syrup.
Note:
1 teaspoon of maple syrup, honey, or other sweetener contains about 4 g of sugar.
Limit sugar in beverages to 1 g per ounce or less (e.g., a maximum of 2 teaspoons in a cup of coffee or tea).
PHASE 3: Lose Weight Permanently
Yes, as tolerated
Up to 6 teaspoons (24 g) of added sugar daily, preferable in the form of honey or maple syrup.
Note:
Continue to limit sugar in beverages to 1 g per ounce.
Includes (but not limited to):
Coffee (drip, French press, espresso)
Tea (black, green, oolong)
PHASE 1: Conquer Cravings
Yes, with limits
Up to 2 to 3 servings per day.
Note:
Caffeine causes insulin resistance, but coffee and tea have health-promoting plant substances called polyphenols.
Ideally, drink green tea (or coffee, if necessary to avoid headache).
Avoid sweeteners.
Feel free to add cream or whole milk.
OK to have decaf coffee in unlimited amounts.
PHASE 2: Retrain Your Fat Cells
Yes, with limits
Up to 2 to 3 servings per day.
Note: You may add 1 to 2 teaspoons sugar (4 or 8 grams), if desired (as part of 12 gram daily sugar maximum).
PHASE 3: Lose Weight Permanently
Yes, as tolerated
Note: You may add 1 to 2 teaspoons sugar, if desired (as part of 24 gram daily sugar maximum).
DIET DRINKS AND ARTIFICIAL SWEETENERS
Includes (but not limited to):
Aspartame (Equal)
Diet drinks
Diet sodas
Saccharin (Sweet’N Low)
Stevia (Truvia)
Sucralose (Splenda)
PHASE 1: Conquer Cravings
Avoid
Note:
Although they have no calories, artificial sweeteners can prevent the taste buds from appreciating the natural sweetness present in whole foods like fruit. In addition, research suggests that these additives can have negative effects on metabolism.
Stevia is a natural, sugar-free sweetener. Avoid stevia-containing products (for example, Truvia) in Phase 1.
PHASE 2: Retrain Your Fat Cells
Avoid
Note: Occasional, small amounts of stevia are OK.
PHASE 3: Lose Weight Permanently
Avoid
Note: Small amounts of stevia are OK.
ALCOHOL
Includes (but not limited to):
Beer
Gin
Rum
Vodka
Whiskey
Wine
PHASE 1: Conquer Cravings
No (it’s just 2 weeks!)
PHASE 2: Retrain Your Fat Cells
Yes, with limits
1 to 2 drinks a day (ideally limit alcohol to weekends or special occasions).
Note:
A drink is:
-5 ounces dry wine
-12 ounces beer
-1½ fl ounces liquor
If this amount interferes with your progress, cut back or avoid altogether.
PHASE 3: Lose Weight Permanently
Yes, as tolerated
1 to 2 drinks a day
Note: If you drink, take note of how it affects your weight, sleep patterns, energy, and mood. Limit your intake to an amount that doesn’t interfere with your well-being.
Now that you have a general understanding of the meal plan guidelines, you can begin to visualize how your diet will change on the program. But before you head out to stock up, we have a few more things to accomplish. Next, let’s gather your baseline personal data.
Day -6: Take Your Health Snapshot—and Start Tracking
Today, you’ll begin tracking key personal health data. Capturing this information now will give you a definitive starting point and help you follow your progress through the program. Many of the pilot participants found consistent data collection to be both motivating and instructive.
Gather Your Pre-Program Data
Weigh yourself. Weigh yourself first thing in the morning, after you’ve used the bathroom but before eating or drinking anything. Wear only light clothing. This first measurement represents your starting weight, even though you won’t begin the diet until next week. Record this number in your Monthly Progress Chart (see here).
Once you’ve obtained this measurement, please stow your scale out of sight for a while. I recommend you weigh yourself just once a week throughout the program.
Body weight naturally varies by up to several pounds daily, based on hydration state and other factors. For this reason, changes from one day to the next have very little significance. More important, as we touch upon above, weight is only a rough measure—especially at first—of a diet’s true effectiveness. A critical aspect of the Always Hungry Solution is to gain a better understanding of your body’s internal weight-regulating signals. Unfortunately, many of us have lost track of these signals and no longer respond to our body’s needs—for healthful foods, adequate sleep, stress relief, and regular physical activity. Conventional diets actually make this mind-body disconnect worse, by specifically requiring us to ignore hunger (a primal biological signal) and focus instead on external numbers, like calories in our food and changes on the scale.
In contrast, young children are naturally in tune with their internal body signals. In one study, children of different ages were given varying amounts of macaroni and cheese and allowed to eat as much or little as they liked. The younger children ate the same amount regardless of portion size, but the older children ate more as portion size increased.1 Perhaps exposure to the modern environment of supersized, superprocessed foods eventually overrides our innate abilities to recognize how much is enough.
Eliminating highly processed foods will automatically help heal this mind-body disconnect. But for some, it may take a while to relearn how to recognize the body’s signals of hunger and fullness. Ignoring the scale for a while, rather than your hunger, will also help. Trust that once you’ve given your body what it wants, it will give you what you want.
Take your waist measurement. Though weight usually gets most of the attention, waist circumference is actually more important, because it specifically measures how much fat we carry in the highest-risk location, around the midsection. Consider two hypothetical people on a diet who each decreased their waist size by 4 inches. One lost a total of 20 pounds and the other lost only 10 pounds. All things being equal, which one would have benefited the most? Although both individuals experienced a similar decrease in fat mass (based on change in waist circumference), the one who lost less weight would have preserved more muscle—a definite advantage for appearance, health, and likelihood of successful weight loss maintenance. Waist circumference predicts long-term risk for heart disease, diabetes, and other weight-related complications better than weight itself.
Wrap a fabric measuring tape around your waist, in line with your belly button and just above your hips. Obtain your measurement to the nearest half inch. Repeat this measurement on a monthly basis and record the results in the Monthly Progress Chart.
Take your height (optional). Your height will enable you to determine BMI, if you wish to do so. (See www.alwayshungrybook.com for a BMI calculator.) You probably already know how tall you are. But bodies can shift and settle over the years. If it’s been a while since you measured yourself, ask a friend to help or stand next to a wall and use a pencil to mark your height, then use a yardstick or tape measure to obtain your measurement to the nearest half inch.
Get blood tests (optional). Consider obtaining these tests prior to beginning Phase 1. Your health care provider may have some from a prior laboratory test that you can use as a baseline. These tests provide a snapshot of your metabolic health, and changes in them will indicate how your body responds to the program, from the inside.
• Fasting lipid profile—including HDL cholesterol, LDL cholesterol, triglycerides (cardiovascular disease risk factors)
• Fasting glucose, fasting insulin, and HgA1c (diabetes risk factors including insulin resistance)
• C-reactive protein, high sensitivity (CRP, a measure of inflammation)
Have your blood pressure taken (optional). Since blood pressure is usually measured at medical visits, chances are your health care provider has this information on record.
The Tracking Tools
The Daily Tracker and Monthly Progress Chart are important components of the program that will help you tune in to crucial body signals, monitor progress, determine how you respond to changes in diet and lifestyle, and individualize Phase 3 based on your unique biological needs. In addition, regular use of these tools can be very motivating. (Copy the trackers in Appendix B, here, or download electronic copies at www.alwayshungrybook.com.) As their names imply, you’ll need one copy per day of the Daily Tracker and one copy per month of the Monthly Progress Chart. Begin using these tools today, and if you’re working with hard copies, keep them in your program folder or binder.
The Daily Tracker asks questions about your overall experience of hunger, cravings, satiety, energy level, and well-being throughout the day on a scale of 0 (worst) to 4 (best). Record your ratings for each of these symptoms, and add them up to determine your Total Score (ranging from 0 to 20). Next, indicate the number of processed carbohydrates you ate on that day. Once you begin the program, you’ll also note whether or not you engaged in the lifestyle supports related to stress reduction, physical activity, and sleep, but skip this section during the Prep Phase. Finally, plot your Total Score on the Monthly Progress Chart, using an ink color corresponding to the amount of processed carbohydrates you ate that day (green for 0, yellow for 1 to 2, and red for 3 or more). This way, you will be able to see how your symptoms, body weight, and waist circumference change throughout the program, and how variations in your diet might influence your results.
Day -5: Movement, Sleep, and Stress Relief Strategies
Diet has a dominant effect on fat cells, but other behaviors also play an important role. Too little sleep or physical activity, or too much stress, can raise insulin levels, promote chronic inflammation, keep fat cells in calorie storage overdrive and counteract the benefits of a good diet. In our modern, fast-paced social environment, many of us have difficulty getting enough sleep, physical movement, and relief from stress. For this reason, all three phases of the program devote attention to these three key “life supports.” Small changes in any of these areas can produce important synergies: Reducing stress improves sleep quality; feeling well rested encourages physical activity; and all enhance motivation to eat well. As with diet, our strategy emphasizes enjoyment, not deprivation.
Joyful Movement and the “Passeggiata.” If weight loss were simply a question of calories in and calories out, you could spend 20 grueling minutes on a treadmill, but a handful of raisins (just ½ cup) would negate all your hard work. Thankfully, in addition to burning a modest number of calories, physical activity also improves insulin resistance, setting the stage for weight loss. You needn’t work out for hours for these effects. A study involving older adults at risk for diabetes found that three 15-minute walks after meals improved their ability to regulate blood sugar for the following 24 hours. These three short walks were at least as effective as one long 45-minute walk taken during the day.2 The habit of taking multiple walks during the day also gets you up and away from your desk or couch, and may lower stress levels.
Italians have a name for this type of walk: the passeggiata. You won’t see anyone wearing a pedometer or spandex during an Italian passeggiata—these walks are purely for pleasure, to get outside and see the neighbors, to reconnect as a family after a long day, and to enjoy the last bit of sunlight. The movement and light that you take in during your passeggiata before nightfall can also recalibrate your body clock. The passeggiata is a moment of joyful movement that helps support healthy digestion and insulin action, while simultaneously relieving stress and helping you sleep better.
No matter how fit you are, the passeggiata can reintroduce you to movement as a pleasurable, easy, stress-relieving activity—not a chore to be sweated out and endured. Start in Phase 1 by adding one short walk a day, right after dinner. If you already have a fitness habit, fantastic—your fat cells have a head start. But try not to overdo it during Phase 1, as your body adapts to a new way of eating. Add the passeggiata but reduce your current workout intensity by one-third for now.
In Phase 2, you’ll continue the passeggiata and add (or continue with) 30 minutes of enjoyable, moderate to vigorous physical activity, three to four days each week, depending on your fitness level and health care provider’s advice. Some people, due to many years of poor diet and sedentary lifestyle, have low muscle mass, a condition called sarcopenia. For these people, physical activity is especially important, not primarily to burn calories, but rather to increase muscle mass and improve insulin sensitivity. In Phase 3, you’ll add (or transition to) an activity that you do purely for enjoyment and can continue for the long term.
Regardless of your fitness level, the low-glycemic load food combinations will help fuel your physical activities by improving access to stored fat—the body’s most efficient energy source.3
Safeguarding Your Sleep. Over 30 percent of adults in this country get less than six hours of sleep per night4 though most bodies function optimally with at least seven or eight hours. We’re so eager to pack more tasks into our days that we keep lights, televisions, computers, and phones on until the last second before bed—and then wonder why we have such a tough time falling or staying asleep. We pay for those lost minutes of sleep with our health. The exposure to bright light suppresses the release of melatonin (which is supposed to help us fall asleep), and the resulting sleep deprivation dysregulates the normal release of stress hormones (which are supposed to help us stay awake).5 After a sleepless night, we may become irritable and snap at colleagues or loved ones, creating even more stress. With sleep deprivation, the reward system in our brains reacts differently in response to the sight of junk food, and we tend to eat more calories, primarily from high–glycemic load foods, than during times of healthy sleep.6 (We also tend to eat them at the worst time of day for our fat cells: at night.)
Fat cells are among the biggest victims of sleep deprivation. A University of Chicago study found that sleep deprivation for just four nights (4.5 hours per night) decreased insulin sensitivity of fat cells substantially.7 Another study suggests that unhealthy changes in insulin sensitivity and metabolism can develop after just one night of restricted sleep.8 Over the long term, sleep deprivation increases risk for obesity, type 2 diabetes, and heart disease.9
Today you will do the Bedroom Cleanout—six simple steps that will help create optimal conditions for nourishing sleep. Weaning ourselves from bad sleep habits may take some time, but the results can be life-changing. Safeguard your bedroom as a sanctuary reserved solely for The Three Rs: Rest, Reading, or Romance.
1. Turn down the thermostat: A cool room promotes deeper sleep, and preliminary research suggests it might also help improve metabolism by stimulating fat-burning brown adipose tissue.10
2. Turn off the television: Watching TV late at night—especially the shocking or violent content in some TV dramas or the news—can wreak havoc on the nervous system and stimulate the release of stress hormones at the very moment you need to be calming down for rest. On the Always Hungry Solution, you’ll focus on improving the quality of your food, but also consider what your brain is ingesting: Is it high quality? Does it nourish you? After eight p.m. is not the right time to be updated on the latest news you’ll no doubt hear about the following day.
3. Turn off the phones and computer, too: Catching up on work or Facebook on your laptop or phone is no different than watching TV—in fact, it might be worse. We tend to hold our laptops or phones very close to our face in bed, increasing our exposure to sleep-disrupting blue light. In the two to three hours before sleep, you can use a computer app such as f.lux (justgetflux.com) that automatically dims and filters this light to lessen the effect. But a blanket ban would be even better—no screens in the bedroom! Those e-mails—work related or personal—will wait until morning.
4. Keep lights low: For the same reason, turn off overhead lights and use low-wattage incandescent bulbs in bedside lamps. If streetlights or the morning sun are a problem, consider blackout curtains or curtain liners (like those used in hotels). For an easy alternative, wear an eye mask.
5. Block out the noise: Remove all sources of noise from the area around your room to create a quiet, calm environment. If this is not entirely possibly—for example, if your bedroom faces a busy street or you have noisy neighbors—try using a white noise sleep machine or app, running a fan on a low setting, or wearing earplugs.
6. Create a pre-sleep ritual: We are creatures of habit, and pre-bed routines have a powerful impact on sleep quality. Designate a regular bedtime that will let you get a minimum of seven to eight hours of rest (or longer, for those who need it) and adjust your evening activities to accommodate it. Pick a few soothing activities, and do them in the same sequence every night. Instead of an after-dinner coffee, take your passeggiata with family, friends, or the dog. Turn off most lights as early as possible, signaling to the brain that you’re “shutting down” for the night. Do some stretches. Take a steamy shower or—a personal favorite of mine—a hot mineral bath (dissolve 2 cups Epsom salts in the tub, add a few drops of lavender oil, and soak for 10 to 15 minutes). Do your 5-minute stress-reduction relaxation. Listen to a recording of relaxing nature sounds—ocean waves, water flowing in a creek, wind blowing through the trees. Cuddle with your partner. Do whatever works for you, just try to do the same activities every night. You’ll help your brain and body downshift into drowsy autopilot and be all the more ready for sleep when you finally flick off the bedside lamp.
We all can slip back into old habits—every night will not be perfect. Do your best and remember the many benefits of a good night’s sleep. There’s a reason many notable Hollywood celebrities consider sleep their number-one beauty regimen. Don’t pollute your nightly fountain of youth! Sleep is sacred, and your bedroom is your sanctuary. Protect it.
Creating Your Own Stress Relief Habit. Sporadic moments of positive stress can be energizing and motivating, like developing skills in a challenging sport or making a big presentation at work when fully prepared. But too much stress for too long can upset the body’s precisely calibrated hormonal balance and program fat cells for weight gain. Cortisol, the ultimate stress hormone, erodes bone and muscle and builds up belly fat. We can help neutralize these dangerous effects by taking a few moments each day to consciously de-stress.
Starting today, I’d like you to adopt a regular relaxation practice that feels right for you, whether it’s progressive muscle relaxation, yoga, tai chi, deep breathing exercises, meditation, prayer, journaling, or something else. A recent study found that a single session of guided relaxation reduced the expression of genes linked to insulin resistance and inflammation, even among people who had never done it before (though the effect was strongest among those who practiced regularly).11 Other studies have found that these stress-reducing practices may lower blood pressure, alleviate pain, lessen insomnia, and relieve anxiety and depression as effectively as antidepressants.
To begin to experience these benefits, we’ll start with just 5 minutes a day. You may already have a stress-relieving practice that works for you. If that’s the case, please feel free to continue. Either way, I recommend in Phase 1 that everyone include a 5-minute stress-reduction practice at night before bed. In Phase 2, you’ll add a second session earlier in the day, whenever is most convenient (and most needed) in your life. Once you have a steady practice going, you can expand both of these sessions, with an ultimate goal of reaching 30 minutes per day in Phase 3. But please note: The daily practice, not the number of minutes, is the most important factor here. It’s better to practice 5 minutes every day than 35 minutes once a week.
With these few small daily practices, we can help shift our body into weight loss mode, as we embrace enjoyment in many aspects of our lives.
Day -4: Your “Big Why” and “If-Then” Plans
Your “Big Why”
As you have probably come to appreciate, the Always Hungry Solution rejects the deprivation model of weight control and aims to produce changes in the body that will help you feel less hunger, have more energy, and experience a greater sense of well-being. With reduced carbohydrate cravings, it’s just easier to say no to unhealthful temptations. In addition, the meal plan is delicious.
But even with tangible benefits, change can still be challenging. It may take time to modify long-standing lifestyle patterns and avoid old familiar habits that don’t serve us. When you define a clear and compelling reason for making changes—your “Big Why”—you create a touchstone for support during moments of temptation, or when feeling off track.
Your Big Why should center on the most important issues in your life—lifelong goals, relationships with loved ones, your highest aspirations for the future. Maybe it’s geared around adventure, such as getting into shape for a backpacking trip with your spouse, children, or grandchildren. Perhaps your goal will have a bit more urgency if, for example, you’ve been told you have prediabetes and want to avoid getting the full-blown disease.
It’s easy to place excessive value on immediate rewards (that molten chocolate cake) while discounting long-term goals (losing weight). Our busy, stressful lives can make wise decision-making that much more difficult. If you connect with your Big Why during moments of temptation, you’ll be more likely to stick to your plan. Here are a few ways to help you do that.
Put it in writing. Turn your Big Why into a contract with yourself: “I will run a 10K by May of next year” or “I will lower my heart disease risk factors by my next medical appointment.” And then imagine the moment that you’ve achieved your goal: “I see myself crossing the finish line with a big smile on my face” or “I see my health care provider’s look of happy surprise.” Then sign it! The act of putting your signature on this document increases your personal investment and your chances of following through.
Create a Big Why amulet. Just like the old-fashioned string tied around your finger as a reminder, visual cues can help remind you of your goal in the moment. You can designate a bracelet or watch, or create a simple armband or pin that symbolizes your Big Why. If you don’t like physical adornments, pick a photo or image that best represents your Big Why, then frame it and place it in a conspicuous location—on your desk, bathroom sink, or bedside table. Whenever your amulet grabs your attention, take a few seconds to reconnect with your Big Why, to keep it in the front of your mind.
Think “as-if.” During your 5-minute stress reductions, experiment with expanding your visualization. Sink all the way into the sensory experience of achieving your Big Why—what does it sound like, smell like, feel like to have achieved your goal? Where are you? Who is with you? What are you thinking in that moment? This type of mental rehearsal is akin to what actors, musicians, and athletes do to prepare for performances and games, and can help make your Big Why more immediate and real.
“If-Then” Plans
When trying to make positive changes in lifestyle, the things that most often trip people up are unanticipated stressors and challenges: “I would be doing just fine if X hadn’t happened.” There’s no doubt that change is much easier with no obstacles in your way. But, alas, life is rarely like that. Chances are, you will encounter some obstacles as you follow the program—so the question to ask yourself is, “What am I going to do about it?”
Behavioral psychologists have found that if-then planning—also termed “anticipating obstacles and problem solving”—is one of the best ways to create strong and lasting habits, because it helps you create automatic responses to challenges you might face. When encountering those challenges, you don’t have to wonder, “What should I do now?” and simply default to old habits. You’ve already created a solution and a plan, so you’ll be more likely to follow through on that plan.
The key is to develop an if-then plan for every tricky scenario you expect to encounter, then practice, practice, practice until it becomes second nature. Some of this practice can be mental—just envisioning yourself reaching for the vegetables and (rich, full-fat) dip instead of the chips can help prepare you for the real thing.
If you keep a journal, write a list of all the new habits you would like to adopt for support on the Always Hungry Solution. For each one, answer the following three questions. Here’s an example involving a person who used to eat out most nights but now would like to cook dinner every night:
1. Which new habit do you want to establish?
I want to cook dinner at least five nights a week.
2. When, where, and how will you do it?
Monday through Friday, at six p.m.
In my kitchen
By knowing in advance what I’m going to cook
3. What could hinder you from doing it (could be a barrier) and how can you overcome it?
I might get busy at the end of the day and think, “It’s too late to cook,” so I’ll just pick up takeout on the way home.
Solution: I can stop at the precut veggies section in the grocery store and get fresh food that will be easier to cook than my planned dinner.
Then form if-then plan for cooking dinner:
If it’s Monday through Friday at six p.m., then I will cook dinner.
If I get delayed at work, then I will stop by the grocery store to pick up precut veggies, so the meal will be easier and faster to prepare. Or I will keep precut veggies in my fridge for quick access anytime I need them.
Now, roll this solution over in your mind—is it feasible? Is it practical? Are you likely to do it? If so, you have your if-then plan for that barrier. If not, take some time to figure out a solution that seems as easy as the takeout option, but helps you fulfill your weight loss goals.
Once you have a number of if-then plans, you may want to write them out on 3 by 5-inch index cards and carry them with you to review every day. That mental practice will help ensure that when the situation arises, you’ll snap right into your planned response.
You’re getting closer to the start of Phase 1.* Now we’ll move into the room most important for your success: the kitchen.
Day -3: Gather Your Cooking Tools and Clean Out Your Kitchen
With a bit of prep cooking over the weekend, many weeknight dishes can be ready in less than 20 minutes. Throughout the program, I’ll explain how to make every dish, step-by-step, and show you techniques that transfer from recipe to recipe. You’ll be able to prepare these meals starting from the very first day.
If you’re already a regular cook or you have a fully equipped kitchen, feel free to skip ahead. But if you tend not to cook for yourself, please take the time to read this section. The Always Hungry Solution is about getting back in touch with your food—literally. Cooking is a powerful way to reconnect with food, control the quality of your diet, and save on the costs of eat-out/takeout at the same time.
With the basic tools in the list below, you will be able to make all the recipes on the meal plan. Note the ones you have, and then try to obtain the others before you begin Phase 1. These tools make for an excellent investment that will provide returns for years to come.
Tools/Utensils
2 large cutting boards (14 x 8-inches or larger; one for fish, poultry, and meat, the other for fruits and vegetables)
1 sharp paring knife and 1 large sharp knife (for cutting vegetables and meats; sharp knives save time and effort)
1 whisk (not necessary if you have an immersion blender with a whisk attachment)
1 large salad bowl
2 or 3 medium bowls (about 8-inch diameter)
12 pint-size (2-cup) wide-mouth glass mason jars such as Ball canning jars (Use to make sauces—the immersion blender fits right into them!—and to store sauces and roasted nuts.)
3 or more glass or clear plastic containers with lids (for storing cut vegetables, fruits, or leftovers)
1 set of measuring cups for measuring dry ingredients
1 set of measuring spoons
1 or 2 clear glass or plastic measuring cups (2-, 4-, or 8-cup size) for measuring liquid ingredients
1 can opener
1 garlic press (optional)
1 mesh skimmer (for scooping blanched vegetables from hot water)
1 salad spinner (optional, but very useful to prevent watery pools of dressing!)
Machines
1 blender (optional if you have an immersion blender)
1 immersion blender (with whisk and optional food processor attachments)
1 food processor or immersion blender food processor attachment (optional, makes chopping large quantities of vegetables easier)
For the Stove
1 large skillet or saucepan with lid (12-inch stainless steel)
1 heavy-bottomed skillet (optional; 12-inch cast-iron skillet with glass or stainless steel lid; or coated cast-iron skillet with lid, like Le Creuset)
1 large pot with lid (7-to 8-quart, preferably a Dutch oven)
1 small to medium pot with lid
1 steamer basket (to fit into saucepan or larger pot)
1 baking pan (9 x 12 inches, metal or glass) or 6 ramekins (4-to 5-inch diameter)
1 baking pan (8 inches square, metal or glass)
1 loaf pan (4 x 8 inches) or 6 ramekins (about 3 inches diameter)
1 large cookie sheet (about 10 x 14 inches, no sides or very short sides)
Kitchen Cleanout
Nothing says “starting over” like a kitchen purged of unhealthy foods and restocked with nutritious ingredients. Let’s clean out your kitchen so you’ll have space for all the delicious and nutritious foods to come starting next week. The list below tells you which foods to throw away and which to keep. (For specific foods required on the Phase 1 and 2 meal plans, please consult the shopping lists online at www.alwayshungrybook.com.)
If you feel guilt about wasting any items in your kitchen, just remember: The cost of getting rid of those unhealthy foods is nothing compared to the value of your health. You’ll head out for your first shopping trip tomorrow.
TOSS
Fruit/Vegetables
• Frozen fruit with added sugar
• Frozen vegetables with seasoning that contains sugar (e.g., glazed carrots)
• Orange juice, lemonade, or other fruit juice concentrates
Baked Products
• Bread, rolls, piecrust shells, or similar items
Entrées/Meals
• Frozen entrées or meals containing grains (such as rice or pasta), or added sugar
• Frozen pizza
Sweets
• Ice cream, sorbet, and other frozen sweets
• Cakes, cookies, cookie dough or other desserts
SAVE FOR PHASE 2
Fruit/Vegetables
• Frozen tropical fruit, such as mango, papaya, or pineapple
• Frozen corn or vegetable mixtures containing corn
• Frozen peas or other starchy vegetables
KEEP (OR STOCK—SEE SHOPPING LISTS FOR DETAILS)
Fruit/Vegetables
• Frozen vegetables such as broccoli, spinach, carrots
• Frozen lima beans, edamame, or other beans
• Unsweetened frozen non-tropical fruit (such as blueberries, blackberries, peaches, strawberries, and raspberries)
Seafood/Meat/Poultry/Vegetarian Protein
• Frozen shrimp, fish, or other seafood (without sauces containing sugar)
• Beef, lamb, poultry, or other meats
• Veggie burgers made from soy, other beans, or vegetables but without processed grains, white potato, or added sweeteners
Fridge
TOSS
Baked Products
• Bread, tortillas, canned biscuit dough
Beverages
• Juice of any kind
• Sugar-sweetened beverages of any kind (containing either sugar or artificial sweetener), such as regular or “diet” soft drinks, sweetened iced tea, fruit punch, vitamin waters, and sports drinks
• Nonfat and lowfat milk (plain, chocolate, or other flavors)
• Nonfat or lowfat plain or flavored yogurt
Fruits
• Jam and jelly with added sugar (save 100% fruit products for Phase 2)
• Tropical fruit (banana, mango, papaya, pineapple, melon)
Meats
• Hot dogs and sausages (meat or vegan) that contain processed grains, white potato, or sugar among the ingredients
Sauces/Condiments
• Sweet pickles, relish
• Sauces and spreads with added sugar (for example, many types of ketchup and mayonnaise)
Sweets
• Canned, sweetened whipped cream or other sweetened “nondairy” topping or flavored coffee creamer
• Chocolate syrup and fudge sauce
• Applesauce (sweetened)
• Pudding, Jell-O, or other sweets
SAVE FOR PHASE 2
Sweeteners
• Maple syrup (100% pure only)
KEEP (OR STOCK—SEE SHOPPING LISTS FOR DETAILS)
Beverages
• Mineral water
• Sparkling water (flavored is fine, as long as there’s no sugar or artificial sweetener)
• Unsweetened iced tea
Dairy/Soy Milk
• Whole milk
• Whole plain, unsweetened yogurt (Greek or regular)
• Unsweetened soy milk, almond milk, or coconut milk (but not rice milk)
• Cheese, regular—all types (not low-fat)
• Butter
• Sour cream, cream cheese (not low-fat)
• Heavy cream
Eggs
• Eggs
• Liquid egg whites in a carton (optional)
Fruit/Vegetables
• All non-tropical fruit (such as apples, berries, oranges, lemons, pears)
• All vegetables except white potato
Meats/Vegetarian Proteins
• Deli cold cuts or vegetarian cold cuts
• Tofu, tempeh, or other vegetarian proteins
Sauces/Condiments
• Sauces and spreads—no added sugar, such as soy sauce and mustard
• Hummus
• Olives, capers
• Herbs and spices (basil, oregano, etc.)
• Vinegar (distilled white, apple cider, white or red wine, unseasoned rice)
TOSS
Beverages/Beverage Mixes
• Regular or diet beverages as listed under “Fridge,” Kool-Aid mix, cocoa mix (with added sugar or artificial sweetener)
Canned/Jarred Goods
• Canned baked beans or other canned beans with added sugar
• Fruit canned in syrup
• Spaghetti sauce or plain tomato sauce with added sugar
Cereal
• Cold or hot cereal made with flour (refined or whole grain)
• Rolled oats and muesli (or save for Phase 3)
Vegetables
• White potato
Grains, Flour, Mixes
• White rice (or save for Phase 3)
• Pasta or couscous, white and whole grain (or save for Phase 3)
• Flour, white and whole grain (or save for Phase 3)
• Instant potato mix
• Cornmeal, corn grits, popcorn kernels (or save for Phase 3)
• Bread and other baked goods listed under “Freezer”
• Crackers, rice cakes, bread crumbs, or croutons
• Pita chips, corn chips, potato chips, or other chips
• Granola bars, popcorn, pretzels, and processed fruit snacks
Sweets
• Candy (except for dark chocolate—at least 70% cocoa content)
• Jell-O or pudding mix
• Cookies or other sweet baked products
• Brownie, cake, cookie, muffin, or other mixes
SAVE FOR PHASE 2
Canned Goods
• Canned corn (no sugar added)
Cereal
• Hot cereal such as steel-cut oats, mixed whole kernel
Fruit/Vegetable
• Dried fruit
• Sweet potatoes, yams
Sweeteners
• Honey
• Maple syrup (100%)
KEEP (OR STOCK—SEE SHOPPING LISTS FOR DETAILS)
Beverages
• Tea (black, green, herbal) or coffee
• Unsweetened cocoa
• Beverages as listed under “Fridge”
Canned/Jarred Goods
• Canned beans (such as black beans, kidney beans, or other plain beans with no added sugar)
• Canned salmon, tuna, smoked oysters, or other seafood
• Spaghetti sauce (tomato based, with no sugar or other sweetener)
• Salsa (with no sugar or other sweetener)
Nuts and Seeds
• All nuts (almonds, peanuts, walnuts, etc.)
• All seeds (chia, flax, pumpkin, sesame, sunflower, etc.)
• Nut and seed butters, such as almond or peanut butter (no sugar added)
Oil
• Avocado oil
• Olive oil
• Safflower oil (high oleic)
• Sesame oil (plain or toasted)
Sweets
• Dark chocolate (minimum 70% cocoa content)
Day -2: Go Shopping
Now the fun part begins: stocking the fridge and cupboards with healthy and delicious items for Phase 1. Today, you’ll stock up on staples, obtain ingredients for a week of sauces and nuts (which you’ll prepare tomorrow), and shop for three days of food (Monday through Wednesday).
Print a copy of the Prep Phase, Nonperishables Shopping List and of the Phase 1, Days 1–3 Shopping List at www.alwayshungrybook.com. If you’ve done the shopping for nonperishables on Day -4, you’ll only need the second list. (If you’ve been out of the kitchen for a while and are feeling a little overwhelmed, have a look at the shortcuts here and the Simplified Meal Plan online at www.alwayshungrybook.com. The Simplified Meal Plan is great for one person and can also be scaled up for a family of any size.) Take the lists into your kitchen and check off any items you already have.
Scan through the Phase 1 Meal Plan here to see if there are any meals you absolutely won’t eat because of allergies or sensitivities, and delete those ingredients from the shopping lists. But I encourage you to be adventurous. Some of the meals might initially seem a bit outside your comfort zone. Just for these two weeks, give them a try—you may be surprised. Sticking closely to the plan will not only introduce you to some exciting new flavors, but also ensure the best results. (Be prepared: If you haven’t already purchased your nonperishables, this will be your largest shopping expedition of the program, since you’ll be stocking up on items to be used for weeks to come.)
Then, go shopping! Enjoy the process of putting away your groceries and getting everything ready for the program. And check the Resources page at www.alwayshungrybook.com for recommendations on specific products.
Day -1: Food Prep for Phase 1, Week 1
The last day of the Prep Phase, before you begin Phase 1, is your first day of cooking. Today, you’ll spend a couple of hours preparing sauces and roasted nuts—two fundamental (and tasty) components of the program—to be ready for your week. With regular food prep on the weekends, you’ll be able to assemble a delicious weeknight dinner in 30 minutes or less, your breakfast or lunch in 15 minutes or less, and snacks in just a few moments. Familiarize yourself with the Phase 1 Meal Plan (see here) and recipes (chapter 9). See if there is anything else you can do to give yourself a head start on the week.
Weekly Prep Worksheet for Phase 1, Week 1
Premade sauces, dressings, and spreads make creating a full Always Hungry Solution meal quick and easy. For example, you could roast a fish fillet, serve it with Creamy Dill Sauce (here), and toss a salad with Mustard Vinaigrette (here). These sauces keep well in the refrigerator for 1 to 2 weeks—with the exception of the Creamy Lime-Cilantro Dressing (here), which is best used within 3 to 5 days.
Nuts and seeds are also a mainstay of the Always Hungry Solution. Roasting them adds depth of flavor and a slightly caramelized taste. Fortunately, the process of roasting is really simple and takes just a few minutes. Read the instructions for roasting nuts and seeds in Appendix C. These keep well when stored in airtight jars or containers. Replace the candy jar on your desk or in your office with a jar of roasted nuts! Keep them in strategic snacking spots around the house, and stash a sturdy container in your bag or car to grab on the go.
Throughout the program, choose a convenient day every week or two for food prep and use the Weekly Prep Worksheet as your guide. For the next three weeks, just follow the completed worksheets that correspond to the meal plans provided in Phase 1 (two full weeks) and Phase 2 (one full week). After that, you’ll be prepared to fill out blank worksheets (online at www.alwayshungrybook.com), according to the meal plans you design. The Weekly Prep Worksheet for Phase 1, Week 1 is here. You’ll have a bit of extra work this week, but rest assured that prep day will become easier in future weeks, with sauces and roasted nuts on hand from previous weeks.
WEEKLY PREP WORKSHEET
Prep Day for Phase 1, Week 1 Meal Plan
Since this is the first meal plan prep, you’ll have a little extra work to do this week. Prep will become easier in future weeks, with previously made sauces and nuts available.
Note: This worksheet is designed for the menu plan that serves two people. Make one of each recipe listed unless otherwise noted, or scale up or down according to your needs.
Sauces
• Lemon Tahini Sauce (here)
• Blue Cheese Dressing (here)
• Creamy Dill Sauce (here)
• Stir-Fry Sauce (here)
• Creamy Lime-Cilantro Dressing (here)
For the following items, use this week and save leftovers for week 2:
• Basic Mayonnaise (here)—Make a double batch or add store-bought mayonnaise with no added sugar to your shopping list.
• Lemon Olive Oil Dressing (here)
• Ginger-Soy Vinaigrette (here)
• Chocolate Sauce (here)
• Ranchero Sauce (here)—Use 1 cup this week; freeze 2½ cups for week 2 and ½ cup for Phase 2.
Snacks/Roasted Nuts & Seeds
• Hummus (here), or add premade hummus to your shopping list
• Roast 2 tablespoons walnuts (here—Guide to Roasting Nuts and Seeds) for Day 2 Chicken Salad with Grapes and Walnuts and ¼ cup peanuts for Day 6 Chicken Stir-Fry Lettuce Wrap—or add roasted nuts to shopping list in place of raw nuts
For the following items, use this week and save leftovers for week 2:
• Spicy Pumpkin Seeds (here)—or add roasted pumpkin seeds to your shopping list in place of raw seeds
• Trail Mix (here)—or add roasted nuts to shopping list in place of raw nuts
Ingredients to Prep (Proteins, Grains, Soups, etc., to Use Throughout the Week)
• If choosing vegetarian variations for any of the recipes: 1 pound Pan-Fried Tempeh or Tofu Strips (here) or Crumbled Tempeh (here)
Note: Phase 1 meal plan begins here
A FINAL THOUGHT ABOUT HUNGER BEFORE YOU START
As they prepared to begin Phase 1, some pilot participants expressed a bit of anxiety: What do I do if I get hungry on this plan? I shouldn’t really eat as much as I want, should I? How can I possibly lose weight?
But consider this: Ultimately, the main reason people overeat is hunger. Ironically, conventional weight loss plans only make this problem worse by restricting the amount of food you eat, one way or another. Sure, you might lose 20 pounds in two months on a low-calorie diet—which can be exciting at first—but then the real work begins. The internal signals you ignored for a while only get louder as your body resists calorie deprivation with increasing ferocity. Gnawing hunger and plummeting energy level take an increasingly heavy toll. You can try to white knuckle through it, but for how long? Sooner or later, willpower weakens, motivation erodes, and the weight comes rushing back.
The Always Hungry Solution turns this approach on its head by encouraging you to eat until fully satisfied and snack whenever hungry. With a carefully calibrated meal plan—together with key lifestyle supports—fat cells can be coaxed to open up and release their stored calories. On this program, calories stay in the bloodstream and nourish the rest of the body longer, leading to long-lasting satiety. You will eventually eat less—and probably burn off more calories, too—but this way, with your body’s active cooperation. It’s similar to the way body temperature decreases after treating the underlying cause of a fever.
Use your Daily Tracker to help you tune in to your body. Start a meal when you’re hungry (but not ravenous) and stop eating when you’re satisfied—but not over-full. Put reasonable portions on your plate, eat at a leisurely pace, and check in with your body regularly during the meal. If you’re still hungry, have more food. And if you get full before you clean your plate, stop eating.
Because this is expressly not a calorie-controlled diet, the serving sizes in the meal plans and recipes are just suggestions, designed for someone of typical size and activity level. Your requirements may differ, and your body will tell you if you need more or less. You don’t need to deny yourself—you just need to pay attention. In fact, the longer you stay on this program, the easier it gets.
Part of that ease comes from learning to incorporate the program into your lifestyle. But the rest comes from an increasing sense of well-being, as hunger and cravings diminish, energy level increases, and weight declines naturally—signs that the program is working from the inside out.
YOU ARE READY
You’ve officially finished the Prep Phase. Tomorrow you begin Phase 1. Be sure to get a good night’s rest in your sleep sanctuary this evening, so you can enjoy Day 1 to the fullest.