How should I space my meals to avoid overeating?

We at the Hunger Free Forever program stress the importance of spreading your calories throughout the day. First and foremost, you must learn to have a good breakfast with adequate protein and fiber. You must also have a healthy lunch and should always have a small snack between each meal.

Most important, you will need to learn to "spoil your appetite" before dinner. Rather than sitting down to eat when you are overly hungry, we encourage you to eat a low calorie-density snack to calm down your appetite before your evening meal. An apple with six to ten almonds, a serving of plain yogurt with bran cereal, a handful of baby carrots with a couple tablespoons of seeds, or a hard-boiled egg and a couple pieces of celery are just a few of things that can be eaten thirty minutes to one hour before the evening meal to help reduce hunger and make it less likely that you will end up overeating.

As well, most of our patients find it helpful to add 2.5 to 5 grams of PolyGlycopleX (PGX) to a glass of water or 3 to 6 PGX Softgel capsules fifteen to twenty minutes before each meal.

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