Eating Plan for Diabetic and Obesity Health Improvement*****Reduction Phase


The Eating Plan has a few chapters. This particular portion of the plan I call “REDUCTION”. Here we eat and prepare to reduce our size and get to a healthier state of being. There is an eating theme that repeats over and over and once you learn and pace to the theme you will be very successful in shrinking. If you have not noticed that there is a part 1 (It is posted on my blog) called DETOX.

DETOX  prepares your body to eat the fresh foods and enjoy fruits to replace more complex sugars. Please perform DETOX as Step 1 before you move to the REDUCTION phase….it will make a huge difference to your ability to stay with the plan (I am not joking in the least).

NOTE: As a reminder….I am a chef….not a medical professional. Please… before you participate in any action that affects your health, seek the advice of a medical professional. Print the material and recipes that I offer and show them to your medical advisor. Your advisor will let you know if your body is ready for this program. Also….this is derived from my past experiences as a dieter, my research and from other diet plans like that of the Diet Center of the 1980’s. This is a healthy life plan that you can follow…you will feel satisfied…you will have more energy and grow healthier as your body sheds its excess pounds. This plan cannot repair damage that has been done to joints and your heart….but it will make it easier for you to move through life.

The Reduction Plan

This will be your daily guide until you reach your target weight and or accepted health level. Please continue with me on this part of the  Eating Plan and become a new you. Let me know how you are doing regularly. Whether you are having a success or falling back… it makes no difference, I will be there with any person that is enjoying this blog.

My partner is Kristy and Cooper thus far…. both are following this type of plan….with the exception of Cooper (he is a younger Labrador and has his own food plan)

Food is eaten in 2’s and we eat about every 2 hours

Each day you will have two proteins of 2 ounces each, two fruits, at least two salads(as much as you want), 8 ea 8 ounces of water, 1 glass of warm water with lemon juice in it, 2 flat bread crackers, 2 teaspoons of olive oil (used where you want (I always place it in my salad dressing))

Patterned Meal Guide for Reduction Phase

Wake Up (and within 10 min of wake up )

warm water and lemon juice (also counts as first water)

2nd Water


1 portion protein (2 ounces) or up to three eggs (I usually take one egg for my lunch and eat 2)

coffee or tea (black with or w/o sweetener), hot or cold

1 flat bread cracker

3rd Water


1 piece Fruit

4th water


5th water

large salad up to 5 veggies (salad dressing using the 1st tsp of olive oil)

Note: If you reserved one of your eggs from breakfast you can use it on your salad

Iced Tea or cold coffee with sweetener if you require

2nd Snack

2nd piece of Fruit

6th water


7th water

small salad with up to 5 veggies (salad dressing with 2nd tsp of olive oil)

2nd protein

2nd flat bread cracker


Flavored No Sugar Jello

8th water

This is a template to use as your eating guide…. if you follow this template your day will be filled with chewing and eating and your body will have so much input that you will be satisfied and the hunger fulfilled. One comment that I make as an older adult… the water keeps me hopping to the restroom but the weight is the driving factor to continue drinking. I am really feeling better and seeing surprising results.

Next… this plan is not is not a revolution of science…it is not a calorie count…it is a common sense well conceived and often used template for health improving success for the diabetic community and obese. I did not invent it….I will though write and share many recipes that we will test together and comment upon that fit this plan and move us towards our new selves. If you are with me…shout out and let me know….the comment box is below.


3 thoughts on “Eating Plan for Diabetic and Obesity Health Improvement*****Reduction Phase”

    • Chef Post Author

      I have been quite laxed at adding my great recipes for the health improvement plan….if you tell me what kind of tastes you have in salad dressings I will write you several different recipes that you will enjoy and will meet the plan I have written.

      Chef Gosselin

    • Chef Post Author

      Olive oil deserves many wonderful ingredients. Lets just think it out loud (great question by the way). If I was making a cucumber and tomato salad with fresh mozzarella cheese… I might use 1/8 cup olive oil in my food processor, add 1/4 cup mayonnaise, 1/4 cup sour cream, 1/4 cup fresh basil, 1/4 cup chopped scallions, teaspoon of lemon juice, 1 chopped garlic clove, 1/8 teaspoon black ground pepper, 1/8 teaspoon kosher salt….pulse on high until creamy and green in color….pour over a nice salad and enjoy. This is GREEN GODDESS dressing without the anchovy paste (me no likey anchovy paste). It is good and uses olive oil.
      For a simple recipe that Cliff loved….. 1/4 cup olive oil, 1 chopped garlic clove, 1 tsp dijon mustard, 1/4 cup balsamic vinegar and salt plus pepper to taste…. INTO food processor and pulse until creamy. This is the simple recipe for the BOOM BOZZ Salad dressing we loved….. Hope this helps

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