It is difficult to think of never eating some of your favorite foods again. Luckily, being healthy is about creating balance and being successful is about being realistic. We recommend you choose one meal per week, preferably earlier than 4:00 p.m., to have something that wouldn’t typically be included in the program. Do your best to keep your “free” meal on the same day each week.


Fighting the urge to have your “free” meal after 4:00 p.m. is for good reason. That is about the time of day when your metabolism slows down. Eating foods that are high in calories, sugars and fats later in the day can lead to weight gain. Eating these types of foods earlier in the day gives your body more time to burn it off before your body slows down in preparation for the night ahead.