Book Icon Links
Find links to additional information on specific book topics GO » The Reference Manual to You

"Body of Knowledge" will help you gain the knowledge, motivation, and inspiration to get your personal machine back in tune to the world around you.

Download
Chapter 1, for Free »
Learn more
about the book »
Buy the book now »

5 Places to Start
Pick the plan that best applies to your present physical situation or desired goals and use it as a kick-off point to designing your own program.

Learn More »

"Welcome to the Machine" Animation

The human body is the ultimate machine on planet earth.Learn how it works.

Watch Now »

Try Out
My BOK - FREE

Use it in tandem with your book to track and maintain your progress.

Sign-up Now »

Home : BOK System Overview : Food and Eating Habits

Any sustainable, healthy eating plan must follow three basic rules:

1. A healthy eating plan must work in the real world. Eating in, out, or on the run; eating alone, with friends, or at parties; eating freshly prepared meals or commercially prepared foods.

2. A sustainable eating plan must offer a variety of choices. Nobody is going to stick with a gimmick-Fat free, all protein, no carbs, costly supplements and prepared meals-for very long.

3. Your eating plan must make sense to you. You need to understand the "what, how and why"-what foods will give you the results you want, how much and how often to eat them, and why your plan will produce those results so you can maintain a healthy weight on your own.

BOK Three Principles of Eating

These principles of successful eating are simple, straightforward, and based on scientific findings. The key is to properly match the best quantity and quality of protein, carbohy-drate, and fat, then eat them at the best times throughout the day.

Principle No. 1-How Much to Eat
Principle No. 2-How Often to Eat
Principle No. 3-What to Eat

The BOK Three Principles of Eating are designed to help you reach your goals and keep them by eating in an enjoyable, satisfying, and healthy way. And you'll never feel that you are sacrificing food because you will never feel hungry. Why? Because you'll be eating more often. Furthermore, these eating principles will train your taste buds and stomach to recognize the best foods, the best portion size for each food, and the best fuel to consume at specific times throughout the day.

BOK Six Fuel Groups

Every food item in the USDA Food Database has been placed in one of the BOK Six Fuel Groups according to how much protein, carbohydrates, and fat it contains. Finally, you will know exactly what you are about to pop into your mouth at mealtimes.

The BOK Six Fuel groups will be your guide to making intelligent choices and keeping track of the ratios you choose. The fuel group order does not reflect an absolute hierarchy, although groups 1, 2, and 3 are all lower in fat and group 6 contains most of the unhealthy processed food items. This design not only simplifies your long-term goals, it also makes shopping, cooking, and ordering in restaurants much easier too.

Fuel	Carbohydrates	Protein	Fat
Groups	(60% of Total Grams)	(30% of Total Grams)	(10% of Total Grams)
Group 1	Higher	Higher	Lower
Group 2	Lower	Higher	Lower
Group 3	Higher	Lower	Lower
Group 4	Lower	Higher	Higher
Group 5	Lower	Lower	Higher
Group 6	Higher	Lower	Higher

BOK Fat Loss / Weight Maintenance Meal Plan:

If you are overweight now, this plan will help you lose fat and weight, gradually and healthily, until you reach your goals. Then without changing a thing, you will be able to manage your weight and fitness with the same plan. Fat loss may come slowly at first, but it will come without starvation or ridiculous restrictions. You will naturally eat your way to your new healthy weight.

Principle 1: How much to eat	- Target Daily Calories (2:1 Carb to Protein Ratio)
Principle 2: How often to eat	- Breakfast / Snack / Lunch / Snack / Dinner
Principle 3: What to eat	- All BOK Six Fuel Groups allowed (Minimize Group 6)

Sample BOK Fat Loss / Weight Maintenance Daily Menu

(Based on 2,000 Calories a Day)

MEAL	EVEN CALORIES	SUGGESTED CALORIES	FOOD EXAMPLES
Breakfast	400	200	1 poached egg, 1 orange, 1 slice of toast with dab of butter
Morning Snack	400	200	8 oz. low-fat yogurt, 2 tbs. low-fat granola
Lunch	400	600	Sliced turkey sandwich, baked chips, banana, nonfat latte
Afternoon Snack	400	300	All-natural high-protein bar or shake
Dinner	400	700	2 small skinless chicken breasts (about 80 grams), 1 cup brown rice, 8 oz. skim milk, 1 cup strawberries, with nonfat whipped cream

BOK Accelerated Fat Loss Meal Plan:

If you want to lose fat at a faster, but still safe pace, you can follow the BOK Accelerated Fat Loss Meal Plan. Depending on your current weight, you could lose pounds and fat faster in the first month and continue to lose each month until you hit your healthy target weight. At that point you can switch to the BOK Fat Loss / Weight Maintenance Meal Plan, which will enable you to remain at your healthy weight.

Principle 1: How much to eat	- 80% of Target Daily Calories (1:1 Carb to Protein Ratio)
Principle 2: How often to eat	- Breakfast / Snack / Lunch / Snack / Dinner / Snack
Principle 3: What to eat	- Unprocessed BOK Six Fuel Groups 1,2 and 3 / Minimize 4 and 5 / Omit 6

Sample BOK Accelerated Fat Loss Daily Menu

(Based on 1,600 Calories a Day)

MEAL	EVEN CALORIES	SUGGESTED CALORIES	FOOD EXAMPLES
Breakfast	250	150	3 eggs whites, wheat toast with jam
Morning Snack	270	200	Protein bar or shake
Lunch	270	500	Tuna salad (1 can in water) with low-fat dressing, 1 cup black beans, 8 oz. nonfat milk, 1 peach
Afternoon Snack	270	250	8 oz. 1% cottage cheese, 8 low-fat wheat crackers
Dinner/Late Snack	270/270	250250	Split the following between dinner and late snack: 1 cup whole wheat pasta with 6 oz. lean ground turkey and marinara sauce, 1 cup broccoli, ½ cup fruit salad