That is key you want to be eating three meals a day and two snacks Abu I'll I am if people are here face to yes %uh those Kasha cereals are still you know steel cut oats a slow-cooked I'll in ALH a rolled oats are fine other more man processes through the higher I the higher the glycemic index but we teach that in phase 2 I'll know I'll talked about should we for eating a snack trade fruits such as grapefruit for a veggie such as cucumber now no have have the great through have Apple have oranges you see everyone's afraid of fructose but it's a very low amount I a low glycemic and you're not going to gain weight and its low caloric it's so wonderful plus it's got a lot of fiber vitamins minerals antioxidants how much protein I think it's very important the every meal have some protein II in the snacks now at this is absolute a lot of times you have an apple or injure some people want to snack little more frugal way but having protein and there's a reason protein stimulates release up a hormone that makes you feel more satisfied and I talk about this is my healthy form program salsa protein.

Is good I now sir any occasions for people who are ticking %uh pharmaceutical drugs prescription medication no the slender racks and accelerate well not I will not affect it now if you €retaking a drug called common or war for and that's what they're they there may be some concern with a vitamin in the Optimums however in my practice I don't worry about it but as you might find that they do it in if that happens sup you know then that might be a consideration but none of the other drugs I'll you know what if I'm just not hungry at certain real time and skipper me know what I plateau I don't like skipping meals and I tellya rather you eat maybe an apple or just something even if you're not hungry because trust me you get into this a couple weeks seven to 10 days to weeks juror appetites going to be so pale that that you're going to find that this just are is not I just not hungry you're going to have trouble.

Getting in your 1250 cowards but it's you have to do it it's there now I should say that on the sign directs I am we won 11 if someone wants to go less because they're not hungry and theywanna miss similar to I would still take the sign directs are maybe just eat lightly I'll you can do that but job %uh that that's important now someone asks what about adjust if you're doing a lot of working out that is a very good question you are allowed on our program there if you are really an exerciser someone this exercising a lot you can figure out the amount a picture Shin Inc. hours now you have to go above the thirty minutes because we work that out to give you an additional 250 couched but what we are recommending is figure out how many calories you're burning belli skin care with that extra workout and you can consume 70 percent a bat Inch ours I let's say for example you burn an extra housing Celts I in work out.