Three Hours Between Satisfied and Energized

It is important to remember to keep at least two and a half hours, three being more optimum,
between switching from S to E, or E to S. This ensures that higher glycemic loads in E meals
will not be digested along with higher fats in S meals, which cause the unwanted head-on col-
lision. At first, switching may take some thought, but after a while, it becomes second nature.
If you have trouble switching meal types, it might be better for you to start out trying full days
of either S or E.
We don’t want you to get too legalistic regarding which day you are on. Your husband may
want to take you out to eat on a whim. It’s your E day, but he’s an awesome guy and wants
to treat you to an evening out at the steak house—go with the flow. A steak means an S meal
and you’ll remember to have a non-starchy veggie side instead of the usual baked potato. Be
ElaStic! That’s what this plan is all about.

Match Your Desserts

If you are a dessert lover, this is the only time when there’s not a natural pause of about three
hours between snacks or meals like there naturally is between an afternoon snack and an even-
ing meal. Dessert is usually eaten within an hour or two after a meal while whatever you had
for that meal is still being metabolized. Don’t eat an E evening meal and then reward yourself
with an S dessert afterward. Clash!
All our Fuel Pull friendly desserts make this a non concern because they won’t cause a fat
and carb collision. But, you’ll also want to try our delicious S desserts that we have included.

Always remember to keep those for after an S meal. Please don’t go eating heavy cream, Basic
Cheesecake, or our Skinny Chocolate recipe after you’ve dined on E fare. You will only put your-
self in Crossover territory and that inhibits weight loss.
After an E, if you feel the need to finish your meal with something sweet, enjoy one of our
glucomannan puddings, our Melt in your Mouth Meringues, some sweetened skim ricotta with
a few sliced strawberries, or some stevia-sweetened 0% Greek yogurt with a little fruit.

Or, look
in Desserts, Chapter 23 for more E and Fuel Pull dessert options, maybe starting with Tummy
Tucking Ice Cream which is a cinch to make. Our S only desserts are truly yummy and indulgent and we’d love you to get to try them
out too. This is why we like to eat more S than E meals in the evening. Some of us just feel
better about life when we can eat chocolate after dinner!

About Eat Snacks and Desserts and Make Your Day


Fuel Pull snacks and desserts can be handy, even from the start of the plan. They’re like Switz­
erland. They’re neutral in fuel source, so even when eaten in close proximity to another meal,
they do not care whether your upcoming or last meal was either S or E. In the next chapter,
we’ll show you how to naturally switch between S and E meals, but for now, we’ll give you a
little scenario on how Fuel Pull snacks can come to the rescue.
You arrive home late in the afternoon from the grocery store. You didn’t get to eat your
usual mid-afternoon snack that would naturally be about three hours away from your evening
meal—the spacing we recommend when switching fuel styles. You are famished, but dinner is
still a good hour away. You grab a piece of 85% dark chocolate and wolf it down while you put
away the groceries, then gobble some nuts without even thinking. Then you remember, your
lentil soup has been simmering in the crockpot all afternoon. You were planning to have an E
supper, but now you’ve just S’d yourself. What to do?

Don’t waste your lentil soup; it will be a Crossover night for you. Weight loss will not
likely happen, but that’s okay for one night. Remember, this is not a race to get skinny. You’ll
remember this lesson on what not to do for the future and probably won’t repeat the mistake.
Fuel Pull snacks can help avoid the collision that just occurred. Grabbing a quick neutral
snack, such as a half to full cup of 0% Greek yogurt topped with some berries or a teaspoon
of Polaner All-Fruit Jam with Fiber, or munching on a stalk or two of celery smeared with a
wedge of Laughing Cow cheese can keep you safely on track with whatever meal style you
may have coming up. Our extra large Fat Stripping Frappa smoothie (Morning Meals, Chapter
18) is a wonderful, neutral fueled bridge between meals when hunger hits. Snacks that consist
only of these neutral foods like lean proteins, non-starchy veggies, and berries are perfect non-
committal foods.

Not only is 0% Greek yogurt a perfect Fuel Pull snack, our puddings made with glucoman-
nan are another. If you came home from the grocery store knowing there was a glucomannan
pudding in the fridge and all you had to do was spoon that deliciousness into your mouth, the
nuts and chocolate gobbling would not likely have happened. Check out the glucomannan
puddings and mousse recipes in Desserts, Chapter 23. Keep some made up in the fridge. Fast
pudding hits can deter many an erroneous snack decision.
Low-fat cottage cheese is another great form of lean protein and can be yummied up with
our plan approved sweetener and berries. Or, how about lean turkey deli slices wrapped around
red pepper sticks? Or, a few Joseph’s Crackers (Snacks, Chapter 24) with some tuna, and/or low-
fat cottage cheese for an afternoon snack? Or scoop out the seeds from a cucumber and stuff it
with low-fat cottage cheese or ricotta. A stevia-sweetened whey protein smoothie with water,
ice, and quarter of a cup Greek yogurt or unsweetened almond milk is always good and fills the
belly nicely. All these snack options are no brainers and won’t interfere with the fuel burning
of your next meal, whether S or E.
We don’t recommend making all your snacks this neutral way. That could get very boring.

It’s a lot more fun to sometimes indulge yourself. What about an S snack of Basic Cheesecake
(Desserts, Chapter 23) and coffee in the afternoon? Although, this works better when you have
a little time to sit, savor, and enjoy.
Fuel Pull snacks are good when life gets very busy and you can’t put a lot of thought into
planning. They are also extremely weight-loss promoting, which can be either good or bad,
depending upon your body type and ability to shed weight. Just because we are paring these
neutral snacks with the words “extreme” and “weight loss,” do not think they are always supe-
rior to our other S and E snacks. Remember, we eat to nourish our bodies, and although the
foods in Fuel Pulls are healthy, they are not offering your body a primary fuel source, so they
should not be your only constants at snack time.

Here is a list of all appropriate foods for S (Satisfying) meals.


zucchini and summer squash
pumpkin and winter squash
winter greens; such as kale, collards, turnip greens, etc
summer greens; such as lettuces, spinach, parsley, cilantro
onions in moderation; including leeks and green onions in any amount
tomatoes in moderation

peppers of all kinds
green beans
green peas in moderation (not dried split peas which are a legume)
sugar snap peas
avocadoes (1⁄2 at a time)
plenty of other non-starchy veggies
Avoid these veggies for S meals: corn, carrots, potatoes of all kinds, including sweet potatoes.


blueberries (stick to less than 1⁄2 cup)
fresh cranberries (unsweetened only, and please do not drink cranberry juice)
acai berry food supplements
small amounts of dried goji berries and dried cranberries (unsweetened only)
These fruits may be added later on in the plan as S Helpers.
1⁄2 grapefruit
1⁄2 green apple
1 small cantaloupe wedge
1 small mandarin
1 plum
1 handful of cherries
Avoid these fruits for S meals: bananas, oranges, mangoes, pineapples, watermelon, pears,
peaches, nectarines, all canned fruit even in own juice, all dried fruit except unsweetened cran-
berries or goji berries, and all fruit juice drinks even if label says 100%.



heavy cream, (raw is best, next best is pasteurized, ultra pasteurized is third, but still
half and half for coffee
cottage cheese (full-fat and reduced fat are both okay)
ricotta cheese (full-fat and skim ricotta are both okay)
Greek yogurt, 0% (it has nine carbs per full cup, so one cup is fine if it is the main
component of an S meal or snack, 1⁄2 cup is advised for an after meal S dessert)

Greek yogurt, 2% or full-fat
full-fat regular yogurt is okay in one cup servings if strained at home, but reduced fat
regular yogurt does not work for S
all cheeses, both full-fat and 2%, including goat, cow, sheep (raw is best, but harder
to find)
plain kefir (full-fat only)
sour cream


Avoid all milk in S meals except a spot for those who prefer it instead of cream in tea or
coffee. Even whole milk in a raw state is not acceptable. It is liquid carbs which fatten the belly.
Unsweetened almond milk (although not a dairy product) is always welcome as it is a neutral
fuel beverage.
Avoid pre-sweetened yogurt and all low-fat yogurts if they are not Greek style as they have
a lot more carbs.


all meats, both fatty or lean, that fit within your religious guidelines (hormone free and
grass fed are best)


whole eggs (farm raised or omega-3 are best)
egg whites (both carton and home separated whites from whole eggs are acceptable)


Grains and Beans

No grains at first (except for our non-grain S bread and muffin recipes, which are fine).
The following grain and bean servings may be added in later as S Helpers.

1⁄3-1⁄2 cup quinoa
1⁄4 cup brown rice
1⁄3-1⁄2 cup oatmeal
1 medium Trim Healthy Pancake or Pan Bread
1 piece of bread (only sprouted breads like Trader Joe’s or Ezekiel, whole grain rye, or
sourdough breads).
1⁄2 sprouted tortilla or wrap
1⁄3-1⁄2 cup cooked beans like garbanzo, pinto, navy etc.
1⁄3-1⁄2 cup cooked pulses like lentils or split peas


Avoid corn bread, regular store-bought whole wheat bread, baked goods like muffins,
bagels, pancakes, dinner rolls, tortillas, corn chips and pasta, unless specified in our specialty
items or approved as an on plan recipe alternative.


Nuts and Seeds

all kinds of raw and dry roasted nuts (in moderation)
all kinds of raw and roasted seeds including flax and chia (in moderation)
all natural peanut butter with no sugar added (in moderation)
almond butter (in moderation)
cashew butter (in moderation)
sunflower butter (in moderation)
tahini (sesame butter) (in moderation)
coconut in all forms
coconut flour
all nut flours including defatted flours like Protein Plus Peanut Flour and Byrd Mill
Peanut Flour Dark 12%


mayonnaise (ingredients on label will usually include sugar, but this is a trace amount
and doesn’t count, carb count should be zero)
all vinegars
all oils that are cold pressed (remember to only cook with saturated oils)
horseradish sauce (without sweeteners)
salad dressings—full-fat is fine (if store purchased, try to buy healthy options keeping
the carb count to two grams or less—French and honey mustard will not work, you’ll
have to make your own
non-sweet pickles
nutritional yeast
chicken or beef broth or stock (free range is best)
spices and seasonings (without sweeteners and fillers)
unsweetened cocoa powder (both regular and extra dark)
Bragg Liquid Aminos/Tamari/soy sauce
ketchup (sugar-free homemade or store-bought reduced sugar with only one carb)
hot sauce (stick to sugar-free preparations) Franks and Texas Pete are good


stevia—NuStevia Pure White Stevia Extract Powder, Truvia, or KAL and Swanson
stevia drops
xylitol and eyrithritol (natural sugar alcohols that have negative impact on blood sugar)
Do not use honey, sugar (white, brown, raw, sucanat, or rapadura), maple, agave, corn
syrup, evaporated cane juice, fructose, dextrose, aspartame, or Splenda (unless you’re not a
purist and in a real bind

Specialty Items appropriate for S meals

plan approved whey protein powder, e.g., Jay Robb or Swanson Premium Brand Whey
unsweetened almond or flax milk
glucomannan powder
Joseph’s pita bread or lavish bread
low-carb tortillas such as Mission brand “whole wheat” style
Dreamfields pasta
konjac root or kelp noodles
Lucienne’s sugar-free chocolate (it is sweetened with our plan approved sweeteners)
85% regular dark chocolate squares in moderation (two squares)
100% cacao unsweetened baker’s chocolate (for making homemade chocolate desserts)