THE 6 WORD DIET
PART TWO
HOW TO DO THE SIX-WORD DIET:
THE 10 GOLDEN RULES
The 10 Golden Rules of the 6WD
1. Eat 100 calories every 90 minutes.
2. Eat anything you want, but only 100 calories' worth per meal. (Don’t
guess amounts. Measure till it’s memorized.)
3. Eat your first meal as soon as possible after you wake up. It is best
not to delay the first meal more than an hour, otherwise your metabolism
may slow down.
4. Keep eating meals every 90 minutes, all day long, until you fall
asleep at night. (It doesn't matter how long you sleep. Even if you didn't
sleep at all, and kept on eating every 90 minutes, the 6WD would still work
perfectly because you would still be taking in only 1,600 calories per 24
hours.)
5. Do not skip a meal for any reason--even if you aren't hungry!
6. If you accidentally miss a scheduled meal, eat as soon as you
remember, then count ahead to 90 minutes from when you ACTUALLY ate,
not 90 minutes from when you SHOULD have eaten.
7. Do NOT save up meal calories. For example, don't skip two meals and
then eat 300 calories at the third meal.
8. Eat freely from the unlimited food list DURING a meal. (And, no, this
rule does not mean you can stretch a meal out to 90 minutes by eating
unlimited foods continuously until the next meal. While there is no strict rule
about how long a meal takes to eat (our thought is about 10 minutes), if you
are eating so many unlimited foods that your meals are lasting clear through
to the next meal, that's TOO long!)
9. Drink lots. Of course you are allowed as much water or diet/calorie-free
drinks/tea/coffee as you wish.
10. After each meal, write down the time you ate. Keep a tiny portable
notepad for this purpose, so that you can remember when it's time to eat
again. This is very important. Meal times can vary each day and if you get
into a habit of guessing, you can undercut the diet's ability to work.
BONUS
You may have moderate amounts of cream and sugar in your coffee or tea,
if you like, as long as you sip the coffee or tea slowly. These calories are
free! (You don't have to count them as meal calories.) Not allowed: very
high calorie sugary, cream-based or latte-type coffee or tea drinks.
BONUS
You may have one cup of orange juice every morning when you first wake
up, before your first meal. (This is the one time you can have juice without
counting the calories.) (Wheee! See how much we love you?) We allow this
because orange juice is a great day-starting blood sugar stabilizer and is full
of potassium. High pulp orange juice is recommended. You may substitute
V-8, tomato or grapefruit juice, although grapefruit juice may reduce the
effectiveness of some blood pressure meds. We do NOT recommend apple,
grape, or other non-textured, super-sweet juices in the morning.
Rule variations
Some people prefer to eat every hour on the hour because it is so
easy to remember when to eat, and no notepad is then necessary.
Obviously, this will slightly increase your daily calorie intake and may slow
your weight loss somewhat, but will still work.
Extremely active, or high-muscle individuals, or large men may
have such high caloric needs that 100 calories even once per hour still
results in weight loss that is too rapid. If this is you, then experiment with
adjusting your calories per meal. Try adding 50 or even 100 more calories to
each meal.
Increase gradually until you find the right number of calories per meal.
Follow the increased-calorie plan for one week before you determine
whether the increase in meal calories resolves your problem while still
allowing you to lose weight. When in doubt, it is always best to have your
physician advise you as to your daily caloric needs.
In general, even if you modify the 6WD you should continue the basic
plan of eating one set amount of calories per meal, and keeping the meals
equally spaced. And never allow the meals to occur so far apart that you are
going hungry for long periods, which could slow your metabolism.
Last, we do NOT recommend that you ever eat less than 100 calories
at your 90-minute intervals, unless a physician directs you to do so.
Complimentary Diet Reports
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