Meal Structure

Two meals remain identical every day to provide consistency and simplicity. Longer intervals between meals allow insulin to fall and give cells recovery time. One daily meal varies to balance flexibility with consistency. Eating protein and vegetables before carbohydrates reduces post-meal glucose spikes compared with eating carbohydrates first. Ensuring adequate nutrition from whole foods before dessert prevents the establishment of constant cravings. A properly composed meal sustains a child for 4–6 hours without hunger. The goal of meal redistribution is to balance nutrition across the day while maintaining what works for the household. The article says eating frequency is as important as food composition for reversing insulin resistance. Dietary fat raises blood sugar minimally and stimulates little insulin compared with carbohydrates. Introducing carbohydrates after protein creates a buffering effect, while introducing them first destroys it. Under a six-meals-per-day pattern, fat storage mode occupies approximately 14 hours of the day. The carb limit of under 30g applies across the full day, not per individual meal. The article rejects the idea that eating every 2 to 3 hours…