HEC is a very individual thing, so this is an area where you will need to evaluate your need to follow exact rules.  These are the exact step that we like to use when we make small changes.  We suggest that you follow this structure exactly at first. But then, as you get the hang of mastering HEC, feel free to tweak and adjust it to your needs—that’s the structured flexibility concept that you will need to master as you take up this new approach to dieting.


Steps To Manage HEC- (a summary is below the explanation)

Hunger, energy, and cravings are all impacted by blood sugar. The two best approaches to slowing the digestion of food, and therefore the absorption of sugar, is to include higher amounts of protein and fiber.

Protein and vegetables help balance blood sugar and provide plenty of bulk to fill you up. Because they have less fat and starch, they also have very few calories. In other words, they give the one- two punch of low calories and hormonal balance, the ideal formula for fat loss.

If adding more protein, fiber, and water to your meals does not get your HEC in check, the next step is to add either starch or fat. We suggest that you try adding fat first. If that does not work, then add starch but take out the fat.

Still not the right formula for you?

Try combining a small amount of fat and starch.  Finally, give more frequent eating a try by adding snacks. Give yourself a few days between changes to assess the outcome.

Once you dive into the plans, this will become very simple to implement, but as an overview, the steps to take when your HEC is out of whack are:

  1. Add more protein, fiber, and water (such as lean protein and veggies).
  2. Add fat.

3. Add starch and subtract fat.

  1. Add starch and fat.
  2. Add one or two snacks between meals. (if below 6 meals)


How much of each should you add? As you’ve probably guessed, it varies for each person. We will suggest amounts, but ultimately the amount will be up to you. To start, though, think in bites.

Protein and fiber: Consider adding 5 more bites of each. That is approximately 4 ounces (20 grams of protein) and probably 8 ounces (1 cup) of vegetables.

Starch/Carbohydates: Consider adding 3 big bites of starch. That is about 1⁄2 cup (15 grams of carbs).

Fat: Consider adding 1 extra bite—1 tablespoon (10 grams of fat).

Remember, your metabolism is unique to you, so these are just our rough guidelines to provide you with a basic structure. You have to stay flexible in your approach and be open to trial and error. It might sound daunting at first, but you will soon find your ideal diet. It may take time to figure it out, but when you do, it will make a huge difference and before you know it, it will become completely intuitive and automatic, turning you into a skilled detective able to adjust your metabolism on the fly. There is no greater skill to have in mastering your metabolism and blasting your stubborn fat.