Breakfast like a princess … 48 turns out, Justification, without the support of its two cohorts, looks over both shoulders and realizes that without them it is nothing, the fight is over, and it slinks off into distance. Justification to over-eat is irrelevant if we are not feeling hungry and if we have already given ourselves a bit of a treat for morning tea. For those of you who can reorganize your day to make lunch the main meal, then the evening meal needs to be something light – the sort of thing you would have had for lunch – maybe a salad, some steamed vegetables or a soup. Just drop the rich carbohydrates and the bad fats – this is the worst time of the day to eat them as your metabolism will be slowing to its lowest rate as you go to sleep.( Later we will talk in more detail about how to identify the problem carbohydrates using Glycemic Load.) You will find that this is not a big ask if you have eaten more during the day. So you can see why I say that we should breakfast like a princess, lunch like a queen and have dinner like a supermodel. Technically it would be best to make breakfast the main meal of the day, but in a culture where the evening meal takes that role, this is just too much of an ask for most people. Protein and energy density – Winning the 20-minute battle If the evening meal has to be your main meal of the day, I suggest that this is when you have your main protein load for the day. Ideally, this will be lean meat of some kind and vegetables or salad. We want this meal to have a lower energy rating for the day and to be as filling as possible so we feel less inclined to have dessert or supper. No food makes us feel more full, more sated than protein. We can eat a pile of French fries( something the French would never do), rich in literally nothing but carbohydrate and fat without any trouble – but try eating a second steak! Of all the food groups, protein is the most powerful in making us feel we have had enough. This is why I encourage people to eat dairy products like cheese or lean meat. Even though they have more calories