6-Meal Diet

6-Meal Diet"You couldn’t stand and you started to have eat quickly. Immediately listen to your heart. If your heart warns you that you will feel worse after that, immediately take a breath and leave the place.

Putting your fork on the table between the bites, just stopping and comfortably leaning back can help leaving negative feelings. When the sudden emotional gap towards the meal goes away, you’ll understand that the control is not with the meal but in your own hands.

It is a very big fault to start eating before you are hungry. For, it will be more difficult to stop the meal.  When you decide you eat for physical hunger, don’t hurry and think of what and why you would like to eat. Hunger and appetite should be differentiated well.

This binary should be controlled very well. Hunger is a dangerous signal of existence. Appetite is an indicator of pleasure requirement.

To govern all these feelings, above all, we must be strong. The first way to be strong is to know how to say –no–."

Example diet program

When you wake up
- 1 glass of water at ambient temperature

Breakfast
- 1 portion fruits in season
- Weak tea with lemon without sugar
- 1 thin slice of whole-wheat bread
- 1 matchbox size of fat free white cheese
- 4 green or black olives
- 1 portion tomato - cucumber - green pepper

Mid-morning
- 1 portion vegetables in season
- 2 grissini herbal tea without sugar

Lunch
- 2 meatballs or chicken in the size of 2 meatballs, or 1 portion cheese added green salad (add 1 coffee spoon of olive oil)
- 2 thin slices of whole-wheat bread 
- 1 water glass of diet yogurt 

Mid-afternoon
- 1 portion of fruits in season
- 1/4 bagels
- 1 matchbox size of fat free white cheese
- Weak tea with lemon without sugar

Evening
- 1 portion of 4 tablespoon vegetables in season or unlimited seasonal salad prepared with 1 coffee spoon of olive
- 1.5 water glass of whole-wheat pasta or rice prepared with 1 coffee spoon of olive oil or 12 table spoons of legumes 
- 1 water glass of diet yogurt

Night
- 1 portion vegetables in season

Before going to bed
- 1 glass of water at ambient temperature

Daily Food

Milk 2 portions
Meat 4 portions
Vegetable 3 portions
Fruits 4 portions
Bread-cereals 8 portions
Oil 4 portions
Sugar 0 portion

6-Meal Diet