Many of you have asked me about what I did and will do in regards to food. The key part of the whole diet is caloric deficit. Grasp that, and you get the entire program. Here’s what I will do:

1) The week prior to the program, I will map out my Carb Day and my Protein Day. You will want to write out in detail what your meal(s) will consist of.
2) Get a measuring cup out and have it handy when you eat–especially on Carb Day. You will be surprised how much you can eat on these days. You will also be surprised at how little a serving is!
3) Go ahead and cook your meals before the day arrives. You will not be eating gourmet meals. On Sunday nights, I look at the fridge and make sure I have everything ready for the week. A big container of Greek yogurt, 3lbs of turkey burgers, a box of granola, a couple gallons of flavored green tea.
4) You do not have to follow the program religiously. You do not have to weigh out your food. I oftentimes would eye my food to approximate what I was eating, though the parameters were in place to keep me within my caloric deficit. I went out to eat with friends, but I definitely monitored what I ordered and how much I ate. On fast days, I went to luncheons and took my food to go. It’s about mental discipline to merely say to yourself, “I don’t eat today.”
5) You can spread out your meals, that will not affect the fat loss. I almost always skipped breakfast (gasp!). This helped me stay in my caloric range–I often find eating three traditional meals almost always sets me off on a caloric bulge.

Here’s the Weekly meal planner1