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7 by 100 for a daily protein re- quirement of 70 grams of protein per day. A Simple Alternative to Calculating Your Daily Protein Requirement If you're confused about the previous information and don't have access to a body fat analyzer, we have provided the following choices for your ap- proximate daily protein requirement according to your body frame size. To determine your body frame size, place yourself into the following body frame Category according to your height: TYPE OF BODY FRAME Petite: 5 feet, 1 inch and below Small: 5 feet, 2 inches to 5 feet, 5 inches Medium: 5 feet, 6 inches to 5 feet, 9 inches Large: 5 feet, 10 inches and above PROTEIN REQUIREMENT PER DAY* Petite: 60-70 grams Small: 70-80 grams Medium: 80-90 grams Large: 90-100 grams Simply match your body frame size with the appropriate Total Health Protein-Rich, Favorable-Carbohydrate Menu Options beginning on page Timing Is Everything Remember the idea that food is a drug? One key to using drugs effectively is to make sure you take your medicine at regular intervals to maintain an even dosage level. The same principle applies to the Total Health eating program. The key to regulating your blood sugars and burning body fat consis- tently is to eat every 3Vi to 4 hours. This interval promotes optimal metab- olism and blood sugar regulation. So I put my patients on a schedule of breakfast at 8 a.m., lunch around noon, a snack around 3:30 p.m., dinner around 7 p.m., and an optional bedtime snack around 11 p.m. Here's how your daily protein and carbohydrate requirements should be portioned out over the course of a day: • If you're at your ideal body fat and weight, you can eat a one-to-one ratio of protein to carbohydrates to maintain your weight. For example, if you are in the large body frame category, your daily protein requirement would be approximately 100 grams of protein to 100 grams of carbohy- drate per day. • If you want to put your body into a fat-burning mode of a moderate * If you exercise three times per week or more, add 10 grams of protein per day. How to Use Your Total Health Menu Options 75 amount of weight loss of about 2 to 3 pounds a week or about 10 pounds per month, you would limit yourself to 40 grams of carbohydrate per day, although you would still eat 100 grams of protein per day. So for a fat-burning or weight loss mode you would consume the 100 grams of protein over the course of the day at the suggested mealtimes of every VA to 4 hours. Therefore, you would have approximately 28 grams of protein each at breakfast, lunch, and dinner, with about 7 to 10 grams at your two snack times. You would also break down the 40 grams of carbo- hydrates over the course of the day by eating 10 grams of carbohydrates at breakfast, lunch, and dinner, with 5 grams at your two snack times. To avoid losing weight too fast and to reduce potential uncomfortable side effects and maintaining a healthy rate of weight loss, I start all my pa- tients at 40 grams of carbohydrates per day.