by Dana Cavalea February 14, 2018

1 Comment

Ah.. America.. 

Home of abundance.. 

No place better...

Now let's get down to business and talk food..

If you are like most people.. your day is like a food climax..

Starting with a small breakfast, moderate lunch, and a big dinner..

Whoever taught us that eating graph/ strategy is probably long gone by now after dealing with many nights of gastro-intestinal distress and midsection growth...

I say this because based on the current "habits" of today's typical American.. this strategy is built wrong and in my opinion is heavily responsible for the our weight epidemic..

What do I mean?

Think about it.. when are you the most active?

During the day right?

When are you the least active?

At night..right?

So if we use food as fuel to ensure we have optimal energy to perform activity, then why would we give ourselves the most amount of fuel at the time we need the least? 

Which is at night!

Making dinner the time when we should actually eat the least amount, our lowest calorie meal, and our "lightest" meal of the day!

I was speaking to a Doctor buddy of mine, Sisto, and he said he was headed home for dinner.... I asked, "What are you having?.. Greeted confidently with a bowl of cereal."... 

Cereal? He went on to say, "Lunch is my biggest meal... I eat salad and a main course.. and that has me headed home full around around 6pm.. so I eat light.. and feel great when I head to bed!"..

What if you began to adopt the same strategy?

I have 2 options for your to make sure you are going to be with a LIGHT GUT.. and to wake up feeling lean and mean!

Strategy 1: Big Breakfast, Moderate Lunch, Small Dinner

Strategy 2: Small Breakfast, Big Lunch, Small Dinner

Now if you are looking to lose more weight.. Strategy 2 is best.. and I will say this.. you meals should be consisting of a Lean Meat or Fish + Double Vegetable + Fruit..

On the weekends... you can play a little bit by adding a few treats mixed in...

I call this method, REVERSING YOUR GRAPH.. since if you were to graph how most people eat, the horizontal axis would be breakfast, lunch, dinner, and the vertical axis being meal size.. you would see a progressive linear elevation...

Our goal is to reverse the graph...

So if you are looking for a simple way to "clean it up".. start here..

Fuel heavier early and lighter later.

Can't fail with this.. and.. you will wake up hungry every morning... ready to fuel while shrinking your stomach and appetite. 

Give it a try!


Dana Cavalea
Dana Cavalea

Dana Cavalea is the World Champion Director of Strength and Conditioning & Performance of the New York Yankees. Currently, he is a High Performance Speaker & Consultant to Pro Athletes, Entrepreneurs, Business Executives, and Workforces on lifestyle strategies to reduce stress, improve work/life integration, and most importantly improve daily performance /outcomes. Book Dana to Speak at your Company Event or Conference Today!

1 Response


February 01, 2023

Very helpful advice in this particular post! It’s the little changes that make the largest changes. Thanks for sharing!

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