Something I’ve been kicking around in my brain these last few days. It’s fundamentally down to this book‘s core premise, distilled and mixed with the food guide (or, if you prefer, the food pyramid). The core of a good diet plan is just to eat as much fruit and vegetables as possible, and to make other food choices filler. Note that this diet fails to account for dairy and miscellaneous other choices, but as a starting point it’s probably ok.
- Are you full?
no – go to step 2
yes – return to whatever you were doing until you feel the urge to eat again.
- Water – have you had 1 litre of water recently?
no – drink 1 litre of water. Wait 20 minutes. Return to step 1.
yes – go to step 3
- Plant – have you had a plant (fruit, vegetable, legume) recently?
no – eat a whole plant product (apple, cucumber, bowl of peanuts). Wait 20 minutes. Return to step 1.
yes – go to step 4
- Plant #2 – was the last thing you ate a plant?
a. no – eat a whole plant product (apple, cucumber, bowl of peanuts). Wait 20 minutes. Return to step 1.
b. yes – go to step 5
- Whole grain – Have you had whole grain recently?
no – Eat a serving of whole grain
yes – go to step 6
- Meat – Have you had meat recently?
no – Eat a serving of meat
yes – go to step 7
- Have you had a “craveable” (junk food, diet soda) today?
no – go ahead, treat yourself (ideally to something light).
yes – go to step 1.