Day 1 — Eat 3 times: breakfast, lunch, dinner
Today your goal is to eat on time. Plan proper breakfast, lunch, and dinner with 3–5 hour intervals between them. This is where appetite and energy normalization begins.
People who stick to three full meals a day control their appetite better, have more stable blood sugar levels, and are less likely to overeat in the evening.
Often our eating habits are chaotic — breakfast is skipped, lunch is delayed until late, and snacks replace real meals.
This disrupts satiety hormones and triggers the overeating cycle due to “compensation.”
Skipped breakfast → body stressed and waiting for food → by evening you’re too hungry → you overeat → sleep and morning appetite are disturbed → you skip breakfast again… and the cycle continues.
To restore the feeling of fullness and steady energy during the day, we start simple: three meals a day.
Breakfast — within 1 hour after waking up to stabilize cortisol and kickstart metabolism.
Lunch — 4–5 hours after breakfast.
Dinner — 3–4 hours before sleep.
You can set all three comfortable meal times in the settings, based on my recommendations.
A structured eating schedule is a big step toward a stable body without breakdowns or overeating. I’m with you!
Day 1 — Eat 3 times: breakfast, lunch, dinner
Today your goal is to eat on time. Plan proper breakfast, lunch, and dinner with 3–5 hour intervals between them. This is where appetite and energy normalization begins.
People who stick to three full meals a day control their appetite better, have more stable blood sugar levels, and are less likely to overeat in the evening.
Often our eating habits are chaotic — breakfast is skipped, lunch is delayed until late, and snacks replace real meals.
This disrupts satiety hormones and triggers the overeating cycle due to “compensation.”
Skipped breakfast → body stressed and waiting for food → by evening you’re too hungry → you overeat → sleep and morning appetite are disturbed → you skip breakfast again… and the cycle continues.
To restore the feeling of fullness and steady energy during the day, we start simple: three meals a day.
Breakfast — within 1 hour after waking up to stabilize cortisol and kickstart metabolism.
Lunch — 4–5 hours after breakfast.
Dinner — 3–4 hours before sleep.
You can set all three comfortable meal times in the settings, based on my recommendations.
A structured eating schedule is a big step toward a stable body without breakdowns or overeating. I’m with you!