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The Front-Loaded Diet

Here’s a sample day’s food if you’re a moderately active 200-pound man who wants to lose a pound a week. You’ll down about three-quarters of your daily calories by 3 p.m.

Breakfast (7 A.M.)

524 calories 1 medium orange, 1 slice whole grain toast with 1 tablespoon peanut butter, 1 cup high-fiber cereal (such as Wheat Chex), 1/2 cup blueberries, 8 ounces (oz) 1% milk

Lunch (11 A.M.)

744 calories Turkey sub on 3-oz roll with 3 oz (3 large slices) deli turkey, 1 oz Cheddar or Swiss cheese, 1 tablespoon reduced-fat mayonnaise, 1 large slab roasted red pepper (from jar, drained), lettuce and onion if you want them, 1 medium pear, 8 oz 1% milk

Afternoon snack (3 P.M.)

455 calories 8-oz carton low-fat yogurt with fruit, 1 medium banana, 1 low-fat granola bar

Dinner (7 P.M.)

658 calories Lean Cuisine Macaroni and Beef frozen entree; salad made with 1 medium tomato, 2 cups ready-to-eat mixed greens, 2 tablespoons low-fat dressing (such as Ken’s Lite Balsamic and Basil Vinaigrette), 1/2 cup shredded carrots, and 2 tablespoons grated Parmesan cheese; 8 oz 1% milk; 1 dinner roll with 1 teaspoon margarine

Totals: 2,381 calories, 107 grams (g) protein, 343 g carbohydrates, 68 g fat (26% of calories), 37 g fiber

To lose 10 pounds fast, eat by the clock

You’ve lost plenty of stuff: Money. Time. Your car keys. Your virginity. So what’s the big deal about losing 10 pounds? Nothing, really.

“Eat during the day, diet at night. Successful weight loss starts at dinner,” says Nancy Clark, R.D., a nutritionist and author of Nancy Clark’s Sports Nutrition Guidebook. The idea, Clark says, is to front-load your calories. You start the day with a big breakfast, then eat a regular lunch 4 hours later, a decent-size snack 4 hours after that, and a light dinner 4 hours after that. If you follow this pattern, you’ll have about 4 food-free hours before bedtime. Throw in 8 hours of sleep, and you’ll wake up so hungry you could eat a smallish horse.

That hunger does two important things: First, says Clark, it ensures that you eat more at breakfast. And the more you eat at breakfast, the less ravenous you’ll be at other meals.

Put them together — a less voracious appetite and better sleep — and you’re more likely to stick with your meal plan. What meal plan is that? Why, the one we’ve developed for you. Remember: An empty stomach at night is a flat stomach in the morning.