A meal plan has been provided – as a guide - for men and women. The meals are well balanced and will ensure that your blood sugar levels remain stable. This, in turn will keep other hormonal, metabolic and neurochemical processes in balance.
There’s no need to count calories as your body can now guide you as to how much food it needs in order to maintain a healthy weight, so listen to it.

Take the time to identify what works for you while following the general macronutrient distribution as per the Meal Plan to enjoy these benefits:

  • Maintain stable blood sugar levels

  • Assist in formation of neural pathways that reset your new weight

  • Regulate hormones involved in hunger and appetite

  • Improve satiety and reduces cravings

Meal Timing and Snacks

Research now shows that snacking may lead to weight gain, so it is best to stick with main meals only and keep snacks to a minimum. If you feel hungry between meals, increase the size of your main meals.

It is now known that meal timing is also important for weight maintenance as well as general well- being. The aim is to eat 3 meals a day with 4 to 5 hours between breakfast and lunch, and 4 to 5 hours between lunch and dinner, then an overnight fast for 12 to 14 hours between dinner and breakfast. This may not be possible for those with adrenal problems, who may need to include snacks initially and periodically trial reducing them until they feel comfortable eliminating them entirely.


If you exercise during stage 3, you may need to increase your daily intake. Weigh yourself daily and if you continue to lose weight, increase fat and protein intake. Do not increase carbohydrate intake until Stage 4.


These meal plans are the maximum recommended intakes to reach by the end of Stage 3. It is best that you start with lower amounts of food and gradually increase your intake – using your weight and symptoms to see what level of food intake works for your body.

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