PRINCIPLE #1: MINIMIZE THE RELEASE OF INSULIN, A STORAGE HORMONE. Insulin release is minimized by blunting sharp jumps in blood sugar: 1. Ensure that your first meal of the day is not a binge meal. Make it high in protein (at least 30 grams) and insoluble fiber (legumes will handle this). The protein will decrease your appetite for the remainder of the binge and prevent total self-destruction. The fiber will be important later to prevent diarrhea. In total, this can be a smallish meal of 300–500 calories.
