Law #13 - Determine How Much You Can Eat and When to Eat

Choose one of four plans:

(1) Eating 8 times per day with a cheat day every 8 days: (fastest weight loss but hardest diet because there are 6 low carb days out of every 8 days and you don't have a cheat day as often as plans 3 and 4).

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Day 8
Low Carb Day	Low Carb Day	Low Carb Day	Low Fat Day	Low Carb Day	Low Carb Day	Low Carb Day	Cheat Day

(2) Eating 6 times per day with a cheat day every 8 days: This is for people who think eating 8 times per day will be too cumbersome. You'll lose fat almost as fast as plan 1 but it is just as hard because there are 6 low carb days out of every 8 days and you don't have a cheat day as often as plans 3 and 4.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Day 8
Low Carb Day	Low Carb Day	Low Carb Day	Low Fat Day	Low Carb Day	Low Carb Day	Low Carb Day	Cheat Day

(3) Eating 8 times per day with a cheat day every 7 days: This is nice in that your cheat day occurs exactly once a week so it is easier to plan than if it occurs just once every 8 days. This is an easier diet than plans 1 and 2 because there are only 4 low carb days per week or just 57 percent of the time (as opposed to 75% of the time with plans 1 and 2) and the cheat day occurs more frequently.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Low Carb Day	Low Carb Day	Low Fat Day	Low Carb Day	Low Carb Day	Low Fat Day	Cheat Day

  

(4) Eating 6 times per day with a cheat day every 7 days: This is for people who think eating 8 times per day will be too cumbersome; and for those who don't want to have to endure a low carb day as often (just 57 percent of the time as opposed to 75% of the time with plans 1 and 2) and the cheat day occurs more frequently. It is also  nice in that your cheat day occurs exactly once a week so it is easier to plan than if it occurs just once every 8 days.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Low Carb Day	Low Carb Day	Low Fat Day	Low Carb Day	Low Carb Day	Low Fat Day	Cheat Day

Diet Meal Plans: The snacks and larger meals don’t  always have to be the exact amount of calories defined below, but try to get close,  and make sure that your total calorie intake for the day adds up to your total calorie allotment for the day. Example Eating Plans When Eating 8 times per day Low Carb Day Eating Amounts : Plan if you lift weights before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before lunch: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 1/5 BMR or 720 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #3): Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/10 BMR or 360 calories Weights Workout: 1:45 PM-2:45 PM Snack #3: 3 PM have 1/5 BMR or 720 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Low Fat Day Eating Amounts: Plan if you lift weights before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 3/10 BMR or 1080 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before lunch: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #3): Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Weights Workout: 1:45 PM-2:45 PM Snack #3: 3 PM have 1/5 BMR or 720 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories  Cheat Day Eating Amounts: Plan if you lift weights before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 3/5 BMR or 2160 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before lunch: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #3: 3 PM have 1/10 BMR or 360 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #3): Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 1/5 BMR or 720 calories Snack #1: 9 AM have 1/10 BMR or 360 calories Snack #2: 11 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Weights Workout: 1:45 PM-2:45 PM Snack #3: 3 PM have 1/5 BMR or 720 calories Snack #4: 5 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #5: 10 PM have 1/10 BMR or 360 calories  See Example Meal Plans for eating 8 times per day  Diet Meal Plan: Example Eating Plans When Eating 6 times per day Low Carb Day Eating Amounts: Plan if you work out before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 3/10 BMR or 1080 calories Snack #3: 10 PM have 1/10 BMR or 360 calories

Plan if you work out before lunch: Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #2): Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Weights Workout: 2:45 PM-3:45 PM Snack #2: 4 PM have 1/5 BMR or 720 calories Dinner: 7 PM have 1/5 BMR or 720 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Low Fat Day Eating Amounts: Plan if you work out before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 3/10 BMR or 1080 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Plan if you work out before lunch: Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 3/10 BMR or 1080 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 3/10 BMR or 1080 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #2): Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 3/10 BMR or 1080 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 1/5 BMR or 720 calories Weights Workout: 2:45 PM-3:45 PM Snack #2: 4 PM have 1/5 BMR or 720 calories Dinner: 7 PM have 3/10 BMR or 1080 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Cheat  Day Eating Amounts: Plan if you work out before dinner: Cardio Workout (if applicable): 6:15 AM-6:45 AM Breakfast: 7 AM have 2/5 BMR or 1440 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 2/5 BMR or 1440 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Weights Workout: 5:45 PM-6:45 PM Dinner: 7 PM have 3/5 BMR or 2160 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Plan if you work out before lunch: Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 2/5 BMR or 1440 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Weights Workout: 11:45 AM-12:45 PM Lunch: 1 PM have 3/5 BMR or 2160 calories Snack #2: 4 PM have 1/10 BMR or 360 calories Dinner: 7 PM have 2/5 BMR or 1440 calories Snack #3: 10 PM have 1/10 BMR or 360 calories Plan if you lift weights before a snack (example is for Snack #2): Cardio Workout: 6:15 AM-6:45 AM Breakfast: 7 AM have 2/5 BMR or 1440 calories Snack #1: 10 AM have 1/10 BMR or 360 calories Lunch: 1 PM have 2/5 BMR or 1440 calories Weights Workout: 2:45 PM-3:45 PM Snack #2: 4 PM have 3/10 BMR or 1080 calories Dinner: 7 PM have 2/5 BMR or 1440 calories Snack #3: 10 PM have 1/10 BMR or 360 calories

See Example Meal Plans for eating 6 times per day