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Learn Hungry and Full to Beat Obesity
Day 3

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What you need for today:

• Lots of Oranges.
• If you have blood sugar problems, have greens on hand as well.
• If you are experiencing hunger, then 1 lunch meal that does not need reheating.
• 1 Dinner meal that can be easily reheated - make it food you like.

Day 3: Morning

1. As soon as you wake up, eat 2 oranges.
2. At anytime during the day you feel hungry (growling in the stomach) eat 1 to 2 oranges

Day 3: Lunch

If at lunch time you are honestly hungry:

1. Have 1/2 of the lunch you planned.
2. Set a timer for 20 minutes.
3. If there is no heaviness in your belly, have the second half of your lunch. If you feel that heaviness, throw the rest of your lunch out. Do not save it for later, it will just haunt you through the day.
4. If you feel hungry between lunch and dinner have one or two oranges.
5. Do not go more than 3 hours without eating one or two more oranges.

If at lunch time you are not hungry:

1. Wait one more hour to see if you are hungry. If you are do the above step, if not:
2. Have one or two more oranges.
3. Do not go more than 3 hours without eating one or two more oranges.

Repeat as needed through the day until 2 hours before dinner.

Day 3: Evening

If you experienced full yesterday:

1. Make your meal and dish out the amount you think will make you full plus four or five more mouthfuls.
2. Cut the food into 2/3rds.
3. Eat two thirds of the food. Push the rest away.
4. Get up from the table.
5. Set a timer for 20 minutes.
6. If after those 20 minutes you do not feel a heavyness in your stomach, then you may eat all but the last two spoon or fork fulls of your meal.
7. Throw the remainder of your food away. Do no save it.

If you did not experience full yesterday:

1. Make your meal and dish out the amount you normally (when not dieting) eat.
2. Cut the food into 3rds.
3. Eat one third of the food. Push the rest away.
4. Get up from the table.
5. Set a timer for 20 minutes.
6. If after those 20 minutes you do not feel a heavyness in your stomach, then you may eat the next third of your meal.
7. Repeat until meal is gone

Day 3: Night:

1. If you get hungry after dinner, real hunger, have an orange.
2. Stop eating 4 hours before bedtime.