Frequently

 Asked  Questions
Welcome  to  the  FAQ  for  the  ALWAYS  HUNGRY?  Book.    We’ve  grouped  the  questions  by  category  to  
make  it  easier  for  you  to  find  answers  to  the  most  common  questions  people  ask.    If  you  don’t  find  
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LIFESTYLE  
WEIGHT  LOSS  
FOOD  SUBSTITUTIONS  &  
PERSONALIZING  
FAMILY  
MEAL  PLANNING  
SPECIFIC  FOODS  
MEDICAL  &  HEALTH  
TECHNICAL  SUPPORT  
LEARN  MORE  

LIFESTYLE
I’m  really  busy!  How  can  I  simplify  the  cooking?  
We  included  a  wide  variety  of  recipes  in  our  book  to  accommodate  a  wide  range  of  tastes,  but  that  
doesn’t  mean  you  need  to  make  every  recipe  right  away.  We  suggest  repeating  the  meals  that  
appeal  to  you  most,  and  adding  new  ones  as  you  find  the  bandwidth  for  exploration.  Here  are  
some  other  tips  for  simple  meals:

• Use  the  Simplified  Meal  plan.  See  www.DrDavidLudwig.com  Resources.  Meals  are  shown  in  
3-­‐day  blocks;  each  block  uses  one  key  protein  source  that  repeats  for  each  meal.  Cook  the  
key  ingredient  and  quickly  prepare  fresh  meals  each  day.  Simplified  Meal  plans  are  
designed  for  one  person,  but  can  be  expanded  to  feed  a  family.  They  also  include  variations  
for  all  phases  so  that  you  can  use  them  throughout  the  program.  

• Cook  a  full  recipe  and  use  leftovers.  Enjoy  the  recipe  for  a  few  days  or  freeze  portions  for  
later.  
• Substitute  the  breakfasts  that  are  the  quickest  for  you  to  make.  These  measures  could  also  
allow  you  to  extend  the  3-­‐week  menu  plans  into  many  additional  weeks.    
 • Super  busy?  See  the  following:  
o How  to  create  meals  for  each  phase,  pp  151-­‐152    and  183-­‐185.  
o Cheat  Sheets  on  the  website  Resources  tab  
o Restaurant  and  Grab-­‐and-­‐Go  Recommendations,  pp  186-­‐188.  
o How  to  create  a  "Lettuce  Wrap"  to  replace  sandwiches,  p  153.    

• Modify  meal  prep  once  you  understand  the  basic  principles.    In  the  Ludwig  house,  if  we  
have  several  sauces  on  hand,  and  a  few  portions  of  casseroles  frozen,  it  is  easier  for  the  
family  to  eat  well.  It  may  take  a  bit  of  a  shift  for  some  of  these  things  (like  eliminating  
bread-­‐based  sandwiches),  but  once  you  get  the  hang  of  things,  you  might  be  surprised  how  
much  enjoyment  comes  from  making  food  at  home.  

• Do  the  prep.  The  key  to  long-­‐term  success  is  always  the  prep.  We  developed  the  menus  
using  quick,  easy  sauces  that  are  all  made  on  prep  day,  so  delicious,  high-­‐quality  dinners  
can  be  made  during  the  week  in  about  30  minutes  or  less—and  breakfast  or  lunch  in  15  
minutes  or  less.  The  pilot  participants  found  that  during  the  first  couple  of  weeks,  it  
sometimes  took  a  bit  longer  as  they  got  used  to  the  recipes  and  cooking  methods—but  after  
those  first  weeks,  the  new  practices  became  second  nature  and  much  easier.  On  top  of  that,  
the  pilot  testers  soon  found  that  they  also  had  the  energy  to  do  more  of  the  things  they  
loved  (including  preparing  fresh  food!)  because  they  felt  so  much  better.    
 
 
• For  more  time-­‐saving  shortcuts,  see  page  157.  

I’m  an  athlete.  How  do  I  adjust  the  diet?

Many  athletes  believe  that  “carbo  loading”  is  necessary  for  optimal  physical  performance.    While  
much  debate  among  athletic  experts  continues  on  this  topic,  the  actual  human  requirement  for  
carbohydrate  is  .  .  .  zero!    Even  people  eating  few  carbohydrates  can  store  only  enough  for  about  
an  hour  of  intense  activity.    After  that,  fuel  requirements  come  primarily  from  body  fat.  Indeed,  
some  elite  athletes  have  run  ultra-­‐marathons  on  ultra  high-­‐fat  diets  containing  virtually  no  
carbohydrates  at  all.  (Note  that  the  Always  Hungry  Solution  contains  carbohydrates  on  all  phases,  
though  the  amount  is  substantially  reduced  for  the  2  weeks  of  Phase  1).

The  meal  plan  is  designed  to  redirect  calories  away  from  fat  cells  to  the  rest  of  the  body  –  which  is  
good  for  long-­‐term  weight  loss  and  great  for  physical  performance.  The  diet  also  has  plenty  of  
protein  to  build  and  maintain  lean  body  mass.  

Of  course,  with  high  levels  of  physical  activity,  you’ll  need  to  eat  more  to  replace  the  calories  
burned.  Just  let  your  hunger  be  your  guide  to  total  food  intake.  For  individuals  engaged  in  the  
highest  levels  of  physical  activity,  with  energy  needs  above  3000  kcal/day,  consider  reducing  
protein  intake  below  the  recommended  25%  in  Phases  1  and  2,  to  avoid  overload.    Replace  any  
reduction  in  protein  with  fat.  

For  any  specific  questions  about  adapting  the  program  to  your  specific  situation,  please  consult  
with  your  medical  provider,  a  nutrition  expert,  or  an  exercise  physiologist.
I’m  just  one  person.    Can  I  adjust  the  cooking?
Yes!  Start  with  the  Simplified  Meal  Plan  at  www.DrDavidLudwig.com,  under  Supplemental  
Materials.  These  meal  plans  are  made  for  one  person  but  can  be  expanded  to  feed  a  family.  You  
can  also  follow  the  main  menu  plan,  but  extend  the  leftovers  for  a  few  days.

We’re  on  a  budget.    How  do  we  adjust  the  plan?

We  built  the  meal  plans  to  appeal  to  a  wide  variety  of  tastes,  food  preferences,  time  constraints,  
and  budgets.  Find  the  foods,  meals,  and  ingredients  that  work  best  for  you  and  use  those  in  place  
of  the  more  expensive  options.  For  example,  choose  another  favorite  breakfast  in  place  of  smoked  
salmon.  Here  are  some  ideas  to  guide  you:
• Prioritize  your  spending:    Focus  first  on  high  quality  oils  and  fats,  choosing  good  quality  
extra-­‐virgin  olive  oil  and  a  quality  neutral  oil.  Many  big  box  stores  (such  as  Costco  and  
Walmart)  and  grocery  stores  now  offer  high  quality  store  brands  at  a  reasonable  cost.  For  
example,  avocado  oil  is  sold  in  a  large,  less  expensive  bottle  at  Costco.  
• Choose  vegetables  and  fruits  that  are  in  season  and/or  on  sale,  and  then  choose  recipes  
that  feature  those  ingredients,  or  substitute  those  fruits/vegetables  in  for  recipes  that  you  
like.  Look  at  the  Variation  sections  of  recipes  to  give  you  some  ideas.  
• Make  a  double  batch  of  entrees  and  freeze  leftovers  to  help  save  cooking  time,  reduce  food  
waste,  and  allow  you  to  capitalize  on  those  sales  as  well.    
• Choose  less  expensive  cuts  of  meat  like  drumsticks  in  place  of  chicken  thighs.  They  work  
just  as  well.    
• Cut  the  quantity  of  meat-­‐based  meals  and  choose  to  eat  eggs  or  vegetable-­‐based  proteins  
such  as  beans  or  tofu.  
• Make  your  own  beans  in  a  slow  cooker  or  pressure  cooker  rather  than  buying  them  in  cans  
• See  the  "I’m  really  busy!”  question  or  the    Food  Substitutions  section  for  other  tips  on  
how  to  substitute  foods  and  adapt  it  to  your  lifestyle.  
• And  Remember,  you  will  be  saving  money  elsewhere  by  eating  out  less,  not  buying  
packaged  snacks  and  foods,  and  staying  healthier!    

I’m  a  vegan/vegetarian/pescatarian.  Can  this  be  plan  adapted  for  me?

Yes,  with  a  few  adjustments  and  substitutions,  the  program  can  be  adapted  for  vegans,  
vegetarians,  or  pescatarians.  We  hope  that  the  Always  Hungry  Solution  will  help  you  find  not  just  a  
diet,  but  a  way  of  eating  that  supports  you,  no  matter  what  your  dietary  preferences  are.

As  a  Natural  Foods  Chef,  I  have  trained  clients  and  professional  chefs  in  vegan,  vegetarian,  gluten-­‐
free,  macrobiotic,  pescatarian,  and  raw  diets  for  more  than  20  years.  I  made  sure  to  provide  
vegetarian  variations  for  almost  all  of  the  recipes  in  the  book.    Also,  see  the  Substitute  table  on  
page  154  for  guidance  regarding  meat  and  dairy  substitutions,  in  places  where  the  meal  plan  may  
not  be  explicit.

For  more  recipes  and  ideas  follow  me  on  Facebook  at  /chefdawnludwig.  We  are  also  working  on  a  
pinterest  page.  Until  all  of  our  resources  are  in  place,  we  hope  the  tools  included  in  the  book  and  
on  this  site  can  help  you  find  an  approach  that  supports  you.

I’m  travelling.  Can  I  follow  the  Always  Hungry  Solution  plan  then?
Yes,  you  can  absolutely  make  it  work  on  the  road.  The  book  features  several  tables  to  help  you  
make  good  choices  when  you  are  not  able  to  prepare  your  own  meals  at  home:

1. Familiarize  yourself  with  "Program  Foods  Phase-­‐by-­‐Phase,"  p  110-­‐117.  

2. Building  a  Phase  1  Meal,  pp  151-­‐152  (maybe  even  make  a  copy  of  that  chart  to  keep  with  
you).  
3. Building  a  Phase  2  Meal,  pp  183-­‐185.  
4. Make  Your  Own  Snack,  pp  185-­‐186.  
5. Restaurant  Grab-­‐and-­‐Go  Recommendation,  pp  186-­‐188.  

These  should  keep  you  on  the  right  track  until  you  are  back  in  your  own  kitchen.

WEIGHT  LOSS  
I  only  need  to  lose  10  pounds,  will  this  work?  
The  wonderful  thing  about  having  a  diet  that  doesn't  rely  on  calorie  counting  is  that  it  can  work  
for  anyone,  no  matter  how  much  you  weigh  or  how  much  you  would  like  to  lose.    Ultimately,  the  
program  is  designed  to  retrain  your  fat  cells  and  conquer  your  cravings  no  matter  how  much  you  
weigh:
• Using  natural,  slowly  digesting  foods  in  the  correct  ratios  allows  the  fat  cells  to  open  up  and  
release  excess,  pent-­‐up  calories  for  use  by  the  rest  of  the  body.      
• The  Always  Hungry  Solution  can  also  provide  benefits  to  people  at  a  normal  weight  
because  it  calms  chronic  inflammation  –  a  key  risk  factor  for  diabetes  and  heart  disease.  
Use  the  trackers  to  pay  attention  to  how  your  body  is  responding.  (download  at  
www.DrDavidLudwig.com.)  Once  you  become  more  mindful  of  how  this  new  way  of  eating  makes  
you  feel,  you  can  fine-­‐tune  for  optimal  energy  and  satisfaction,  adding  foods  back  in  and  adjusting  
portion  sizes  as  your  body  needs.  

What  if  I  need  to  lose  a  lot,  like  100  lbs  or  more?  Will  this  work  long-­‐term?
The  reason  diets  fail  is  HUNGER.  On  the  pilot  program,  we  worked  with  a  wide  range  of  people  
(about  250  in  total)  with  a  variety  of  weight  loss  goals,  including  those  who  wanted  to  lose  50  to  
100  pounds  or  more.  Most  of  them  had  tried  many  diets  and  been  yo-­‐yoing  for  years.  Our  goal  
with  this  book  was  to  teach  people  a  sustainable  approach  that  would  make  the  process  
pleasurable  and  the  weight  loss  permanent,  rather  than  a  sensational  approach  that  promises  big  
losses  but  leads  you  to  yo-­‐yo  again  and  again.    What’s  the  point  of  losing  50  pounds  in  3  months  on  
a  low  calorie  diet,  only  to  feel  starved  and  then  struggle  to  keep  the  weight  off  after?  By  
contrast,    losing  that  weight  while  enjoying  your  food  and  feeling  great  is  true  success.

The  pilot  participants  consistently  began  to  see  this  as  a  health  plan,  not  just  a  diet.    Here  are  some  
approaches  that  others  have  used:
• First,  watch  how  you  feel,  pay  attention  to  your  body,  and  adjust  your  portions  and  meal  
timing  as  your  body  guides  you.  Some  days  you  might  skip  snacks  other  days  you  might  
need  more  than  is  suggested.  Even  if  you  eat  a  smaller  amount,  don’t  skip  meals  though.  
Use  the  Trackers  (download  at  www.DrDavidLudwig.com).  
 • Feel  free  to  stay  in  Phase  1  as  long  as  feels  comfortable  to  you  or  move  more  slowly  into  
Phase  2  by  gradually  incorporating  those  meals.  Some  people  who  had  more  weight  to  lose  
found  that  they  really  enjoyed  the  discipline  of  Phase  1.  

• Once  you  shift  into  Phase  2,  stay  there  until  you  reach  your  target  weight.  Again,  you  could  
stay  in  Phase  2  forever,  if  it  feels  right.  Phase  1  meals  still  work  in  Phase  2  as  well.  You  
don’t  have  to  include  grains  or  starchy  vegetables  in  every  Phase  2  meal.  

• If  your  weight  has  leveled  off  and  you’re  ready  to  experiment  with  some  of  the  more  
processed  carbs  again,  you  can  shift  into  Phase  3  making  adjustments  to  create  a  
personalized  program  that  is  right  for  you.    As  always,  let  the  Trackers  guide  you.    

• You  could  shift  back  to  Phase  1  and  move  slowly  into  Phase  2  or  Phase  3—it’s  truly  up  to  
you  and  what  works  best  for  your  body.  Once  your  body  adapts  and  your  fat  cells  are  
"retrained,"  you'll  be  able  to  handle  these  shifts  –  and  feel  how  they  affect  you  –  more  
easily.  

The  Always  Hungry  Solution  is  about  getting  to  know  YOUR  body,  so  only  you  will  know  when  the  
time  is  right  to  move  between  phases.    You  are  more  than  a  number  on  a  scale.  This  is  about  
nourishing  your  body  well,  not  just  losing  weight.

What  if  I’m  not  losing  much  weight  yet?

For  the  first  few  weeks  of  the  program,  please  don’t  focus  on  the  scale.    The  goal  in  Phase  1  is  to  
calm  down  fat  cells  and  take  the  body  out  of  starvation  mode.    If  you  feel  less  hunger  and  fewer  
cravings,  that’s  actually  a  great  first  step.  Other  early  signs  you’re  headed  in  the  right  direct  
include  greater  enjoyment  of  food,  increased  energy,  more  stable  mood  and  improved  sense  of  
wellbeing.    Also  during  Phase  1,  pay  attention  to  how  your  clothes  are  fitting  –  waist  size  is  
actually  a  much  better  indicator  of  body  fatness  than  weight.    Crash  diets  might  take  off  weight  
fast,  but  much  of  it  comes  from  water  and  lean  body  mass.  And  what’s  the  use,  if  you’re  starved  
and  must  struggle  to  maintain  the  weight  loss?  

The  Always  Hungry  Solution  takes  the  opposite  approach  to  conventional  dieting.    We  aim  to  
address  weight  gain  at  its  source  –  fat  cells  stuck  in  calorie  storage  overdrive.  This  way,  weight  
loss  may  be  slower,  but  without  hunger  and  deprivation,  it’s  progressive  and  sustainable.    Focus  
on  giving  your  body  the  right  foods  and  other  supports  –  enough  sleep,  stress  reduction  and  
enjoyable  physical  activities.    Then  let  your  body,  not  a  diet  book  author,  determine  what  rate  of  
weight  loss  is  right  for  you.  If  after  a  month  or  two,  you’re  still  concerned  that  your  weight  isn’t  
moving  in  the  right  direction,  please  see  the  section  on  problem  solving  (pp  200-­‐202).  

Will  certain  foods  keep  me  from  losing  weight?

There  may  be  foods  that  are  “trigger  foods”  for  you  or  that  your  body  tolerates  less  well.  Some  
bodies  handle  dairy  better  than  others,  same  for  chocolate,  or  grains,  or  starchy  vegetables.  Don't  
be  afraid  to  experiment  with  foods  to  see  how  you  tolerate  them.  Eliminating  or  adding  a  certain  
food  might  be  the  answer  to  a  plateau  you’ve  reached.    
 
Ease  in  slowly  or  try  eliminating  one  food  or  another  or  adding  a  grain  or  starchy  veg  with  one  
meal  and  see  how  your  body  does.  Different  foods  will  affect  people  differently.  So  maybe  try  a  
different  one  each  week  or  every  few  days.  Remember  to  use  your  Trackers.  The  ultimate  goal  is  to  
learn  to  listen  to  what  your  body  needs  (and  to  be  gentle  on  yourself  in  the  process).

What  if  I’m  losing  inches  but  not  much  weight?  

Consider  two  hypothetical  people  on  a  diet  who  each  decreased  their  waist  size  by  4  inches.  One  
lost  a  total  of  20  pounds  and  the  other  lost  only  10  pounds.  All  things  being  equal,  which  one  
would  have  benefited  the  most?  Although  both  individuals  experienced  a  similar  decrease  in  fat  
mass  (based  on  change  in  waist  circumference),  the  one  who  lost  less  weight  would  have  
preserved  more  muscle—a  definite  advantage  for  appearance,  health,  and  likelihood  of  successful  
weight  loss  maintenance.  

The  bottom  line  is  FIRST  focus  on  how  you  feel;  SECOND  notice  your  waist;  and  THIRD  weight  will  
take  care  of  itself  over  time.  This  way,  we  don't  force  the  body  to  lose  weight  (which  isn't  
sustainable).  Instead,  we  give  the  body  what  it  wants,  and  let  it  determine  the  rate  of  weight  loss  
that's  right  for  you.

Remember,  the  ultimate  purpose  of  the  Always  Hungry  Solution  is  to  reverse  the  metabolic  
problems  caused  by  a  poor  diet,  creating  the  internal  conditions  for  optimal  health.  Weight  loss  is  
a  happy  side  effect  for  those  who  need  it!

What  do  I  do  if  I  reach  a  plateau  that  I  can’t  seem  to  overcome?  
First,  look  at  any  new  foods  that  you  are  eating  or  foods  that  you  are  consuming  in  larger  
quantities,  and  do  elimination  experiments  to  see  if  they  affect  your  results.  Some  of  these  might  
be  “trigger  foods”  for  you  that  are  throwing  you  off  or  that  you  tend  to  eat  more  from  
emotional/habitual  hunger.  For  example,  for  some  people  it  is  chocolate  or  nuts  or  dairy.  Find  out  
what  it  is  for  you.

Second,  I  would  play  with  portion  sizes.  Remember,  this  is  not  about  restriction;  it  is  about  
learning  what  your  body  needs.  See  “portion  sizes”  question.

Third,  keep  experimenting.  See  “Should  I  stay  in  Phase  1”  Question,  and  keep  working  to  find  out  
what  your  body  needs,  and  most  importantly  “nourish”  it  to  health.  Remember  that  when  you  
work  with  your  body,  it  will  be  easier  to  sustain  the  weight  loss  on  a  long-­‐term  basis.

Finally,  eating  regular  meals  at  regular  times  can  put  your  body  in  sync  in  remarkable  ways.  Try  it  
and  see  if  your  body  has  an  easier  time  trusting  the  nourishment  and  begins  to  let  go  more  easily.

FOOD  SUBSTITUTIONS  &  PERSONALIZING  

Can  I  substitute  or  swap  meals?
Yes,  you  can  substitute  meals  within  any  phase  however  you  like.    For  Phase  2:
• You  can  swap  in  meals  from  Phase  1  for  any  day;  just  use  a  touch  less  fat  and/or  a  bit  more  
of  the  high-­‐quality  carbs.  You  certainly  don't  have  to  have  grains  or  starchy  vegetables  with  
every  Phase  2  meal.    

• You  can  intersperse  meals  from  Phase  3  into  your  Phase  2  routine  for  the  occasional  treat  
and  flexibility.  Just  keep  tracking  and  listening  to  how  your  body  does  with  cravings,  
 energy  level,  and  hunger  before  (and  satisfaction  after)  the  meals.  Ultimately,  this  program  
is  about  learning  to  listen  to  YOUR  body  and  adjusting  to  what  you  need,  from  portion  sizes  
to  carb  quality.    

Feel  free  to  experiment,  and  don’t  forget  to  use  the  Trackers—together  with  the  instruction  in  the  
book  and  on  the  website.

What  if  I  don’t  like  (or  can’t  eat)  some  of  the  foods?
Feel  free  to  substitute  those  ingredients  (or  swap  out  those  meals)  for  others  that  are  more  
appealing  to  you.  For  example,  if  you  don’t  like  smoked  salmon  or  it’s  beyond  your  food  budget,  
swap  those  breakfasts  for  any  others  that  you  like.  If  you  don’t  handle  soy  well,  use  eggs  in  the  
Black  Bean  Tofu  Scramble.  If  chicken  thighs  are  too  expensive,  buy  drumsticks  instead.  If  someone  
in  the  family  is  sensitive  to  or  prefers  not  to  eat  a  certain  type  of  protein,  use  another  protein  
instead,  just  make  sure  to  sub  fatty  protein  for  fatty  protein,  and  the  same  for  lean  protein  (see  
Making  a  Phase  1  Meal  page  152  or  Phase  2  Meal  page  184  for  guidance).  Empowering  you  to  put  
together  your  own  meals  is  the  ultimate  goal  of  the  program.      Also,  see  page  154  for  other  meat  
and  dairy  substitutions.

Can  I  make  this  work  if  I  don’t  cook  the  recipes  and  follow  the  meal  plans  exactly?
Empowering  you  to  put  together  your  own  meals  is  the  ultimate  goal  of  the  program.  

The  book  features  several  tools  to  help  you  build  your  own  recipes  at  home:
1.    Program  Foods  Phase-­‐by-­‐Phase  pp  110-­‐117.
2.    Building  a  Phase  1  Meal,  pp  151-­‐152  .
3.    Building  a  Phase  2  Meal,  pp  183-­‐185.
4.    Tips  for  Phase  2  Success,  pp  188-­‐190.
5.    Make  Your  Own  Snack,  pp  185-­‐186.
6.    Restaurant  Grab-­‐and-­‐Go  Recommendations,  pp  186-­‐188.
7.    Phase  3  Tools,  pp  208-­‐214.

A  general  rule  is  to  create  your  meal  around  a  4-­‐6  oz  serving  of  protein,  adding  lots  of  non-­‐starchy  
veggies,  a  good  quality  source  of  fat  (more  or  less  depending  on  the  fat  content  of  your  protein),  
and  natural  carbs  from  beans,  fruit,  and  (depending  on  program  phase)  starchy  vegetables  or  
whole  kernel  grains.

Can  I  do  the  Always  Hungry  Solution  without  dairy?

Yes,  it  is  perfectly  okay  to  follow  the  plan  without  the  dairy.  We  have  included  a  table  for  
vegetarian  and  dairy-­‐free  substitutions  on  page  154  for  guidance.  Many  of  the  recipes  also  offer  
dairy-­‐free  options  in  the  “Variations”  sections  below  the  recipes.  For  example,  you  could  use  
coconut  milk  in  place  of  heavy  cream  for  the  Phase  1  Power  Shake  or  for  the  berries  with  cream  
desserts.

Should  I  stay  in  Phase  1?  How  do  I  know  when  to  move  into  Phase  2?  
Yes,  you  can  stay  in  Phase  1  for  a  while  if  needed.  However,  don't  be  afraid  to  experiment  with  
different  grains  to  see  how  you  tolerate  them.  You  don't  have  to  go  all  the  way  into  Phase  2  either.  
If  you  want  to  ease  in  slowly  when  you  are  ready,  just  try  adding  a  grain  or  starchy  veg  with  one  
meal  and  see  how  your  body  does.  Different  grains  may  affect  you  differently  as  well.  So  maybe  try  
a  different  one  each  week  or  every  few  days.  Any  Phase  1  meal  can  be  incorporated  into  Phase  2.  
Phase  2  is  about  increasing  flexibility.  You  can  choose  to  reduce  fat  a  bit  or  add  new  types  of  carbs  
or  not.  Freedom!!!!

Biological  vs  Emotional  and  Habitual  Eating  

One  of  the  most  satisfying  parts  of  this  program  for  me  is  watching  readers  start  sorting  out  what  
is  biological  hunger,  what  is  habitual  eating,  and  what  is  emotional  hunger.  Once  you’re  ready,  and  
your  biology  is  working  for  you  instead  of  against  you,  you  can  start  to  ask  yourself  some  simple  
questions.

For  example:  
 

• Am  I  actually  hungry  or  is  it  something  else?  Am  I  Upset?  Bored?  Scared?  Hiding?  
Procrastinating?  
• Are  there  activities  that  trigger  my  habitual  or  emotional  hunger?  
• What  are  my  trigger  moods?    
• Are  there  people  in  my  life  who  trigger  my  “hunger”?  
• How  have  my  sleep  and  stress-­‐levels  been  lately?    

Of  course,  you  will  also  just  have  "hungry"  days.  When  that  happens,  be  gentle  on  yourself  and  just  
eat  a  bit  more.  Remember,  tomorrow  you  might  not  be  so  hungry  and  your  body  can  handle  the  
little  extra  for  a  day  or  so.  It  might  even  calm  your  biological  responses  down  a  bit.  Keep  paying  
attention  to  the  activities  (or  lack  of  activities)  that  trigger  you.  Keep  asking  questions,  reaching  
out  for  support,  changing  environments  and  habits  to  support  your  goals.  This  is  what  helps  us  
sort  this  out  for  long-­‐term  success.  Learning  what  YOUR  body  needs  is  the  most  essential  lesson  of  
the  AH  program.

FAMILY  
Will  my  family  really  eat  this  stuff?
You  might  be  surprised!  We  tested  these  meals  with  many  families,  including  lots  of  kids  (and  
reluctant  spouses).  Some  of  the  pilot  program  participants  started  out  doing  the  program  on  their  
own,  while  their  families  continued  to  eat  as  they  normally  did.  Soon  though,  spouses  began  to  join  
in,  and  then  kids  started  to  smell  and  see  the  food  Mom  and  Dad  were  eating,  and  they  tried  some,  
too.  They  didn’t  necessarily  know  that  the  Marinara  Primavera  had  tempeh,  or  the  Eggplant  
Parmesan  had  tofu,  or  that  the  Shepherd’s  Pie  didn’t  have  any  potatoes  –  they  just  loved  it!  One  
mom  reported  having  to  hide  her  food  so  her  kids  wouldn’t  eat  it  before  she  got  home!

In  our  work  with  families  over  the  years,  we’ve  found  that  when  parents  don’t  make  a  big  deal  out  
of  dietary  changes,  their  families  will  usually  eat  whatever’s  put  on  the  table.  Dr.  Ludwig  has  done  
extensive  work  with  picky  eaters  in  his  clinic.  Read  this  article  to  learn  about  when  Dr.  Ludwig  
teamed  up  with  Sally  Sampson  of  Chop  Chop  magazine  to  take  on  some  picky  eaters,  or  check  out  
Dr  Ludwig’s  first  book  about  enhancing  family  nutrition,  Ending  the  Food  Fight,  for  more  
suggestions.

Can  I  do  this  at  home  with  a  family  that  doesn’t  participate  or  is  not  supportive?
The  short  answer  is  YES!!  

The  best  thing  any  of  us  can  do  to  influence  those  around  us  is  to  be  role  models  ourselves  (put  
our  mask  on  first)  and  love  others  for  exactly  where  they  are  in  the  moment.  Compassion  is  the  
elixir  of  life.  Just  keep  remembering  rule  number  one:  "be  gentle  on  yourself  and  others."    I  have  
been  guiding  clients  to  change  their  health  with  food  for  20  years,  and  this  has  always  stayed  my  
number  one  rule.  When  others  see  the  changes  that  happen  (on  the  scale,  but  more  importantly  
the  NSVs  -­‐non  scale  victories)  they  want  some  of  what  we've  got.  Keep  coming  back  to  this  group  
and  find  your  support  here.  Your  family  will  walk  their  path  and  find  their  way.  And  if  you  ever  
just  need  a  boost  or  reminder,  reach  out  to  the  AH  Community.  There’s  always  someone  here  to  
help.

I  had  so  many  pilot  participants  in  this  same  boat  (family  at  home  that  was  ambivalent  at  best  and  
downright  hostile  about  "another  diet"  at  worst).    Still,  I  would  see  wonderful  little  updates  come  
in  that  said,  "my  spouse/son/daughter/in-­‐law  tried  this  recipe  and  loved  it,"  or  "My  husband  has  
declared  that  I  can  no  longer  refer  to  this  as  a  diet  because  there  is  NO  deprivation  here,"  and  my  
favorite  "I've  had  to  start  hiding  my  AH  prepped  meals  from  my  kids  because  lately,  it  is  all  gone  
by  the  time  I  get  home."
Remember  AH  rule  number  one  "Be  Gentle  on  Yourself  and  Others"  and  give  your  family  time  to  
smell  the  aromas,  taste  the  things  they  feel  drawn  to,  and  maybe  even  enjoy  some  kitchen  and  
dinner  times  with  you!!  As  you  are  a  role  model,  they  will  want  some  of  what  you've  got.

How  do  I  work  with  my  overweight  child  on  this  program?
Eating  AH  food  is  absolutely  appropriate  for  children.  And  the  interactions  you  have  with  them  
around  food  would  also  be  well  guided  by  the  Ending  the  Food  Fight  Book.  If  you  haven't  seen  it  
already,  The  Picky  Eater  Project  (see  links  on  the  www.Pinterest.com/AlwaysHungryBoo  page)  is  
another  great  resource  that  David  did  with  Sally  Sampson  of  ChopChop  Magazine.  

Each  child  is  different,  so  listening  and  paying  attention  is  important.  If  you  put  another  "diet"  
program  on  kids  who  have  struggled  with  weight,  they  are  bound  to  feel  negatively  about  it,  but  
cooking  more  and  letting  them  help,  and  empowering  them  to  have  fun  with  you  around  food...that  
is  a  new  step  forward  that  can  support  everyone.  As  Dr.  Ludwig  says  "weight  loss  is  a  happy  side  
effect."

Your  child  is  so  lucky  to  have  you  doing  this  with  him!  Many  kids  have  "diets"  forced  on  them  as  if  
it's  only  THEIR  problem  without  looking  at  the  family  dynamic  or  the  social  and  environmental  
aspects  that  undermine  us.  One  of  the  things  I  love  about  AH  is  that  it  takes  out  the  shame,  blame,  
and  criticism  about  "willpower"  and  replaces  it  with  the  empowerment  to  love  food.  If  your  child  
feels  you  there  with  them  perhaps  this  can  be  a  bonding  experience  that  will  serve  him  for  his  
lifetime  in  his  relationship  with  food  and  with  you.  I  admire  you  for  doing  this!!

MEAL  PLANNING  
Is  there  a  guideline  for  helping  me  get  the  ratios  right?
Some  readers  have  used  apps  like  Myfitnesspal  or  LoseIt  to  help  guide  them.  
 Note:  It’s  good  to  make  sure  you  choose  a  verified  food  or  double-­‐check  your  label  to  
ensure  your  food  has  the  right  macronutrient  values.  

Remember:  another  big  goal  of  the  program  is  to  help  you  to  let  go  of  counting  anything—calories,  
fat  or  carbohydrate  grams,  even  portion  size.  We  have  engineered  the  meal  plan  to  take  fat  cells  
out  of  calorie  storage  overdrive  –  the  underlying  cause  of  weight  gain.
As  you  eat  this  way,  your  hunger  and  cravings  become  more  trustworthy,  and  you’ll  be  able  to  
more  effectively  tune  into  how  a  meal  affects  you,  and  what  your  body  needs.  For  example,  a  
craving  that  used  to  lead  you  to  sweets  might  mean  you  need  a  bit  more  fat  in  a  meal,  or  you  need  
a  good  quality  snack.  Or  it  might  mean  that  the  processed  carbs  you  ate  for  breakfast  are  throwing  
your  body  off  again.  As  you  master  this  intuitive  eating  style,  you  can  feel  liberated  to  let  go  of  the  
calculations  and  just  enjoy  good  quality  meals.  Use  the  Trackers  and  tables  to  guide  you.
A  general  rule  is  to  create  your  meal  around  a  4-­‐6  oz  serving  of  protein,  adding  lots  of  non-­‐starchy  
veggies,  a  good  quality  source  of  fat  (more  or  less  depending  on  the  fat  content  of  your  protein),  
and  natural  carbs  from  beans,  fruit,  and  (depending  on  program  phase)  starchy  vegetables  or  
whole  kernel  grains.

The  book  also  features  guidelines  to  help  you  with  correct  ratios:  
1.  Building  a  Phase  1  Meal,    pp  151-­‐152.
2.  Building  a  Phase  2  Meal,    pp  183-­‐185.
3.  Phase  3  Tools,    pp  208-­‐214.

How  do  the  meal  plans  work?  It  says  designed  for  two,  but  is  described  per  serving.  What  does  
that  mean?
The  main  meal  plans  are  intended  for  two  people,  most  often  using  leftovers  to  serve  two  the  
following  day.    The  *    or    **  next  to  the  recipe  titles  indicate  whether  to  make  a  full  or  half  
recipe.    Most  recipes  are  designed  to  serve  2  to  4  people.  Serving  size  is  noted  on  each  recipe.

In  addition  to  the  recipes,  there  are  items  that  are  served  with  a  meal  or  recipe.  These  are  
described  per  ONE  serving.  For  example,  adding  1  cup  of  berries  or  yogurt  per  person  or  cooking  2  
eggs  and  1  egg  white  for  each  person.

For  example,  a  full  4-­‐serving  recipe  of  Herb  Roasted  Chicken  Thighs  on  Day  1  would  serve  a  dinner  
for  two,  giving  each  person  a  serving  of  chicken.  With  that,  add  a  cup  of  kale  and  1  Tbsp  sauce  
listed  on  the  menu  plan  for  each  person,  and  dessert  of  1  cup  of  fruit  with  1/2  oz  chocolate  per  
person.  You  would  use  the  remaining  two  servings  of  Herb  Roasted  Chicken  to  make  the  Chicken  
Salad  with  Grapes  and  Walnuts  for  Day  2  lunch.  

Give  it  a  try.    After  a  few  days,  most  people  find  the  meal  plan  straightforward  and  easy  to  follow.  
Feel  free  to  email  us  at  DrLudwig@AlwaysHungryBook.com  if  you  any  questions  about  this.

Portion  Sizes  
The  portion  sizes  in  the  book  can  be  huge  for  some  people.  Please  stop  when  satisfied.  In  trying  to  
provide  for  an  average  person  we  had  to  choose  a  starting  point  and  were  quite  generous  with  our  
portions  to  show  people  that  you  can  (and  should)  eat  if  you  are  hungry.  However,  many  find  the  
portion  sizes  large,  and  some  people  might  need  more.  That's  where  the  Trackers  come  in  
(download  at  www.DrDavidLudwig.com).  
Learning  what  your  body  needs  is  the  ultimate  goal  here.  You  want  to  eat  enough  that  you  are  
reasonably  hungry  for  the  next  meal  but  not  ravenously  hungry.  Some  days  you  might  skip  the  
snacks.  Some  days  you  might  want  extra  snacks.      
 
You  can  even  play  with  how  much  your  body  needs.  We  have  been  so  "programmed"  by  huge  
portion  sizes  in  our  culture  that  it  can  be  hard  to  know  what  we  actually  need.  If  you  go  light  on  a  
certain  meal,  just  eat  a  snack  later.  What  you  need  will  also  change  from  day  to  day  and  as  your  
body  is  retrained.  Listening  is  the  key.  This  can  be  an  empowering  and  liberating  process.  
Welcome  to  the  journey!!!!

SPECIFIC  FOODS  
 
What  about  pork?  
We  chose  not  to  add  pork  bacon  to  the  meal  plans  because  the  fat  content  was  too  high  to  fit  with  
the  meals  that  accompany  it.  We’d  rather  use  turkey  bacon  or  Canadian  bacon  (leaner  pork)  and  
add  more  whipped  cream  to  the  waffles,  for  example.  The  Melt-­‐in-­‐Your  Mouth  Lamb  Shanks  give  
pork  shanks  as  a  variation  in  the  book.  So  use  it  all  you  want,  just  make  sure  to  substitute  like  for  
like,  for  example:  sub  fatty  meat  for  fatty  meat  and  lean  for  lean,  or  move  the  fat  to  or  from  some  
other  part  of  the  meal  to  accommodate  the  differing  fat  contents.  And  ENJOY!!  
 
 
I’ll  really  miss  sugar-­‐-­‐what  about  stevia  or  other  low-­‐carb  or  artificial  sweeteners?
While  the  research  is  still  unclear  whether  stevia  creates  an  insulin  response  in  the  body  or  affects  
fat  cells  directly,  I  still  recommend  staying  away  from  all  of  these  sweeteners  if  you  can,  especially  
during  Phase  1  (and  even  Phase  2,  if  possible).  In  addition  to  retraining  your  fat  cells,  the  Always  
Hungry  Solution  can  also  retrain  your  tastebuds.  But  because  these  sweeteners  are  so  sweet,  they  
can  delay  this  process,  inhibiting  the  body’s  ability  to  truly  appreciate  the  more  subtle  flavors  of  
things  like  berries  or  fruit  as  sweet.  With  retrained  taste  buds,  many  find  it  easier  to  manage  
cravings,  as  instinctive  food  preferences  change  for  the  better.  

While  total  abstinence  from  sweeteners  will  likely  result  in  the  fastest  changes,  more  gradual  
reduction  might  work  better  some  people.  If  you’re  used  to  a  lot  of  sugar  in  your  coffee/tea,  it’s  ok  
to  reduce  it  gradually  over  several  days.  Try  adding  some  heavy  cream  or  half  and  half  instead,  to  
increase  the  satisfaction  level.  You’ll  likely  find  you  require  less  sweetness  because  the  body  
registers  calorie  density  as  very  satisfying.  This  shift  might  seem  subtle  to  you,  but  it  makes  all  the  
difference  in  the  world  to  your  fat  cells.

And  in  the  end,  if  you  need  a  little  sweetener  boost,  you  can  always  add  it  back  in  for  Phase  3,  or  
perhaps  even  Phase  2.  By  then,  though,  you’ll  probably  find  that  you  don’t  need  it  anymore!

Can  I  use  my  low  fat  favorites  like  chicken  breasts  or  low  fat  dairy?  I  just  like  them  better.
I  experienced  this  interesting  phenomenon  in  the  pilot  program.  It  took  a  while  for  some  of  the  
pilot  participants  to  shift  to  using  the  full  fat  choices.  Many  of  them  felt  skeptical  and  even  guilty  
for  doing  so  to  the  point  where  their  tastebuds  even  rejected  the  idea.  In  the  interim,  I  had  them  
try  to  move  up  slowly  to  full  fat  dairy  or  fattier  meats  and  encouraged  them  to  keep  going  back  to  
the  full  fat  versions  of  things  to  try  them  from  time  to  time.

Fattier  cuts  of  meat  (thighs  and  drumsticks)  and  full  fat  dairy  are  actually  healthier  choices  (based  
on  extensive  research  that  negates  the  low  fat  craze  of  the  past  40  years  -­‐  see  notations  for  many  
such  studies).  However,  our  tastebuds  have  changed  based  on  what  we  have  been  “taught"  is  
healthy.  In  primitive  societies  or  even  when  animals  feast,  they  throw  out  the  lean  cuts  as  they  
don’t  provide  as  much  quality  and  efficient  energy  as  the  fattier  parts.  

You  might  find  that  as  your  body  relaxes  into  being  fully  nourished  with  higher  fat  foods  and  your  
“belief  systems”  about  high  fat  foods  change,  your  tastebuds  might  actually  shift  too.  If  not,  then  
adding  something  higher  fat  into  a  meal  with  a  lean  meat  like  chicken  breast  will  always  work  to  
even  out  the  macronutrients.

What  kinds  of  potatoes  are  included  in  “white”  potatoes?

“White”  potatoes  include  all  forms  of  starchy  potato  except  sweet  potatoes  and  yams.  So,  red-­‐,  
purple-­‐,  blue-­‐,  fingerling-­‐,  new-­‐potatoes  and  other  starchy  potatoes  are  included  on  the  avoid  list.

What  about  the  occasional  birthday  cake,  cookie,  or  carb-­‐heavy  meal?  How  do  I  make  up  for  
that?
Life  happens  –  and  we  encourage  you  to  adapt  the  program  to  your  needs  at  any  time.  
That  said,  we  recommend  following  Phases  1  as  closely  as  possible  to  change  metabolism  most  
effectively  and  jump-­‐start  weight  loss  –  including  no  added  sugar  or  processed  carbohydrates  
(other  than  the  small  amount  in  real  dark  chocolate).  Phase  2  allows  for  a  touch  more  added  sugar,  
but  probably  not  enough  for  a  birthday  splurge.    Then  in  Phase  3,  you  can  add  the  more  processed  
carbohydrates  on  a  more  regular  basis,  according  to  your  body’s  ability  to  handle  them  (as  guided  
by  the  Trackers).  

Many  pilot  participants  found  that  after  following  the  program  for  a  while,  they  actually  could  eat  
ONE  cookie  without  losing  control.  This  shocked  some  who  had  never  been  able  to  eat  sweets  in  
moderation  before.  Others  found  that  once  their  taste  buds  changed,  the  sweets  they  used  to  love  
were  too  sweet,  and  no  longer  satisfying.  

Our  advice:  Consider  birthdays  and  other  such  events  as  learning  opportunities.  Use  your  Trackers  
to  help  you  notice  how  you  feel  before  and  after  eating  some  cake.  How  does  it  affect  your  hunger,  
cravings,  energy  level,  etc.,  later?  This  awareness  of  your  body  will  guide  you  well.  Gradually,  or  
sometimes  all  of  the  sudden,  the  siren  call  of  sugar  becomes  way  less  alluring.

What  are  the  differences  among  protein  powders?  

All  protein  powders  are,  by  definition,  processed.  They  are  not  a  “whole  food”  as  emphasized  in  
the  Always  Hungry?  meal  plan.  However,  we  use  a  moderate  amount  of  protein  powder  for  our  
breakfast  shakes  because  some  people  want  a  quick,  drinkable  option  first  –  especially  for  those  
busy  mornings.  And  with  the  right  combination  of  nutrients,  we  believe  the  Phase  1  Power  Shake  
and  the  Peanut  Butter  Banana  Power  Shake  will  be  healthier  (not  to  mention  tastier!)  than  
conventional  alternatives.
In  choosing  a  protein  powder,  keep  in  mind  that  there  are  significant  differences  in  source,  degree  
of  processing,  taste,  ingredients  and  price.  If  you  prefer  to  avoid  using  protein  powder  entirely,  no  
problem  –  simply  replace  the  breakfast  shakes  with  any  other  breakfast  on  the  same  meal  plan  
phase.
The  main  types  of  protein  powders  are:
• WHEY  –  made  from  one  of  the  two  main  milk  proteins.    Concentrate  –  Least  processed;  may  
contain  lactose;  non-­‐heat  treated  products  may  have  bioactive  substances  with  beneficial  
health  effects.    We  prefer  products  made  from  organic  (and  ideally  pasture-­‐raised)  animals.  
Isolate  –  more  processed,  with  some  denaturation  of  protein  molecules.  Hydrolysate  –  most  
processed;  protein  has  been  broken  down  into  small  peptides.    
• CASEIN  –  made  from  the  other  main  milk  protein  (the  “curds”  in  curds  and  whey).  Digests  
more  slowly  than  whey.  
• COLLAGEN  and  GELATIN–  the  main  protein  in  animal  connective  tissues  like  skin  and  
joints.  Considered  one  of  the  beneficial  components  in  “bone  broth.”  May  have  anti-­‐
inflammatory  properties.  
• EGG  WHITE  –  considered  the  protein  with  highest  “bioavailability.”  
• SOY  –  an  inexpensive  vegetarian  alternative.  Some  people  have  concerns  about  the  
phytoestrogens,  lecithin  and  lectins  (carbohydrate-­‐binding  proteins)  present  in  soy  
products.  
• PEA  –  another  option  for  vegetarians  
• HEMP  –  a  third  vegetarian  option.  
For  more  information,  see:
http://www.prevention.com/food/healthy-­‐eating-­‐tips/best-­‐protein-­‐powders-­‐smoothies
http://www.livestrong.com/article/431493-­‐what-­‐are-­‐the-­‐benefits-­‐of-­‐a-­‐collagen-­‐powder-­‐drink/

Which  fats  and  oils  do  you  recommend  for  cooking  and  sauces?  
When  eating  a  diet  that  is  40-­‐50%  fat,  it  is  essential  to  choose  high  quality  fats  from  a  variety  of  
sources.  In  the  AH  Program,  we  include  recipes  with  many  different  fats  to  encourage  a  healthy  
balance  in  the  body.  While  some  people  do  well  with  animal  fats  and  can  use  them  often,  others  
may  need  to  focus  more  on  the  plant-­‐based  fats.  Use  your  trackers  and  pay  attention  to  how  your  
body  tolerates  different  fats.  You  can  also  see  p.  121  of  the  Always  Hungry?  Book  for  details  on  
which  blood  tests  you  should  have  checked  for  longer  term  results.
Nuts  and  seeds,  avocados,  coconut,  butter  or  ghee,  olives,  and  less  processed  cooking  oils  that  are  
high  in  monounsaturated  fats  (such  as  olive  oil  or  avocado  oil),  are  the  preferred  sources  of  fat  on  
the  AH  Program.  If  you  choose  seed  oils  for  cooking,  choose  the  high-­‐oleic  versions  of  oils  like  
safflower  or  sunflower  oil.  These  high-­‐oleic  seed  oils  and  Avocado  oil  stand  up  well  to  high  heat  
and  even  deep-­‐frying.  Canola  oil  can  also  be  used,  but  is  higher  in  polyunsaturated  fats  than  other  
oils  we  recommend  on  a  regular  basis,  and  I  find  that  the  quality  is  quite  variable  among  brands.

Which  kinds  of  flour  can  I  use  in  each  Phase  and  are  they  interchangeable?  
Non-­‐grain  based  flour  products  are  recommended  for  all  phases  of  the  AH  book.  Once  you  have  hit  
your  goals  and  moved  into  Stage  3,  we  recommend  using  grain-­‐based  flours  only  as  your  body  
tolerates  them.  When  used  properly,  non-­‐grain  flours  can  reconnect  you  with  your  favorite  
recipes,  making  them  delicious  and  health  supportive!    
 
The  tricky  part  about  using  nut  flours,  bean  flours  or  coconut  flour  is  that  they  each  have  unique  
qualities  that  require  adjustments  when  substituting  or  interchanging  them.  Almond  flour  is  
higher  in  oil,  Coconut  flour  holds  more  water,  and  each  has  a  distinct  texture.  Unless  you  have  
really  used  each  type  and  understand  how  to  work  with  them,  it  is  best  to  find  and  use  recipes  that  
call  for  that  particular  flour.  

If  you  would  like  to  experiment,  here  are  some  guidelines  to  help  you  along  the  way:

CHICKPEA  FLOUR  (Besan  flour) — Chickpea  flour  is  a  versatile,  gluten-­‐free  flour  that  works  well  in  
many  recipes.  It  creates  a  texture  that  more  closely  resembles  wheat  flour  or  grain-­‐based  gluten-­‐
free  flours.  Because  it  is  gluten-­‐free,  the  dough  needs  to  be  fairly  thick  in  order  to  create  a  
structure  that  will  rise.  Adding  eggs  or  ground  flaxseeds,  Greek  Yogurt,  vegetable  purees  like  
sweet  potatoes  or  winter  squash  or  other  ingredients  to  thicken  the  batter  will  help  create  the  
structure  needed.  Depending  on  the  recipe,  baking  powder,  baking  soda,  carbonated  water  or  
beaten  egg  whites  might  also  be  needed  to  create  a  lighter  dough.  Chickpea  flour  will  require  less  
oil  than  wheat  flours  would  in  a  similar  recipe.  It  also  works  well  as  a  binder  or  filler  in  recipes  
that  call  for  flour.  Find  it  online  or  at  a  lower  cost  at  your  local  Indian  Food  Market.

Here  are  a  few  types  of  recipes  that  work  well  with  chickpea  or  other  bean-­‐based  flours:

·  Waffles  or  Pancakes

·  Socca  (Farinata)  crackers,  crepes,  flatbread,  tortillas
·  Pizza  Crusts
·  Batter  for  frying  fish,  chicken  or  vegetables
·  Pie  Crusts
·  Gravy  or  thickener
·  Binder  in  recipes  like  meatballs,  grain  patties,  or  vegetable  fritters

ALMOND  FLOUR — Almond  flour  is  perfect  for  sweet  recipes  or  as  a  filler  or  binder  in  recipes.  It  is  
naturally  higher  in  fat  so  it  will  require  less  oil  than  other  flours  in  similar  recipes.  The  texture  will  
be  less  creamy  than  chickpea  flour  but  works  well  combined  with  chickpea  flour  to  create  a  more  
neutral  flavor  in  dessert  crusts.  Here  are  a  few  types  of  recipes  that  work  well  with  almond  flour.

·  Cookies
·  Crusts,  especially  when  combined  with  Chickpea  flour
·  Binder  in  recipes  like  meatballs,  grain  patties,  or  vegetable  fritters

COCONUT  FLOUR — Its  distinct  flavor  means  that  coconut  flour  works  for  recipes  that  go  well  with  
coconut.  The  texture  is  less  smooth  than  other  flours  and  can  be  a  bit  gritty  at  times.  It  also  
absorbs  more  liquid  than  other  flours  which  can  make  it  harder  to  use  in  recipes  that  were  not  
specifically  developed  for  it.

MEDICAL  &  HEALTH  

 
Can  I  continue  my  current  exercise  routine  in  Phase  1?
If  you  already  have  joyful  movement  incorporated  into  your  life,  then  please  keep  it  up.  Just  take  it  
a  bit  easier  during  the  early  stages  of  the  program,  as  your  body  transitions.  In  Phase  1,  movement  
is  meant  to  benefit  your  metabolism  –  you  don’t  need  to  burn  a  lot  of  calories.  Your  body  will  be  
burning  more  calories  simply  with  the  new  types  and  ratios  of  foods  you’re  eating.  Getting  off  
sugar  and  refined  carbs  may  cause  you  to  feel  tired  for  a  few  days.  If  you  stick  with  the  principles  
of  the  eating  program  through  these  low-­‐energy  moments,  you’ll  be  rewarded  with  a  surge  of  
energy  soon.  

What  about  heart  disease  risk  factors?

The  higher  fat  diet  in  the  Always  Hungry  Solution  is  not  only  good  for  your  waist,  it  can  be  great  
for  your  heart.    The  PREDIMED  study  compared  a  low  fat  control  diet  to  higher  fat  Mediterranean  
diets  with  loads  of  olive  oil  and  nuts.  They  had  to  end  the  study  early,  because  cardiovascular  
disease  rates  decreased  so  fast  in  the  higher  fat  groups,  the  point  of  the  study  was  proven.    Please  
see  pp  59-­‐60  and  78-­‐81  for  an  in-­‐depth  discussion.

Can  I  follow  the  program  if  I  have  a  coexisting  medical  problem?

There  is  no  special  reason  why  people  with  a  range  of  medical  conditions  can’t  also  follow  this  
way  of  eating.    In  fact,  the  diet  was  specifically  designed  to  address  insulin  resistance  and  chronic  
inflammation,  metabolic  problems  that  underlie  or  exacerbate  many  chronic  diseases,  such  as  
Type  2  diabetes.  The  Always  Hungry  Solution  provides  a  balanced  diet,  without  extreme  
restriction  of  any  major  nutrient.  As  the  program  progresses,  your  diet  will  come  to  resemble  
many  healthful  traditional  eating  patterns,  such  as  the  classic  Mediterranean  diet.  

That  said,  if  you  do  have  any  special  medical  conditions,  we  strongly  encourage  you  to  speak  with  
your  medical  provider  before  beginning  the  program.    Examples  of  such  medical  conditions  
include:
• Autoimmune  disease  (e.g.,  myasthenia  gravis).
• Diabetes  (Type  1  or  2).
• Gall  bladder  disease.
• Inflammatory  bowel  disease  (Crohn’s  or  ulcerative  colitis).
• Seizure  disorder.
• Thyroid  disease  –  uncontrolled.
• Other  endocrine  or  metabolic  problems.

How  do  I  manage  gastrointestinal  symptoms?

Because  the  Always  Hungry  Solution  has  an  abundance  of  whole  plant  foods,  all  phases  of  the  diet  
provide  lots  of  fiber.    Nevertheless,  any  major  change  in  diet  can  cause  temporary  gastrointestinal  
issues,  as  the  body  (and  the  gut  microbes)  adapt.  
• For  constipation:  Drink  plenty  of  fluids  and  take  a  gentle  walk  after  meals  to  keep  things  
moving!  Consider  an  over-­‐the-­‐counter  magnesium  supplement.    Magnesium  is  an  essential  
nutrient  and  natural  stool  softener.    In  addition,  magnesium  tends  to  relax  muscles  and  
nerves  –  we  like  to  take  it  in  the  evening,  before  bed.
• For  gas,  cramping  or  loose  stools:  Cut  back  on  the  highest  fiber  foods  for  a  while,  especially  
beans.  Consider  a  probiotic  supplement  if  you  don’t  eat  much  naturally  fermented  foods.  
As  always,  please  discuss  any  significant  medical  symptoms  or  concerns  with  your  medical  care  
provider.

What  do  you  think  about  Intermittent  Fasting?  

Intermittent  fasting  has  attracted  attention  lately,  including  in  several  recent  diet  books  and  an  
article  in  the  New  York  Times.  The  Always  Hungry?  program  can  support  intermittent  fasting  and,  
in  principle,  enhance  its  benefits.  Once  fat  cells  have  been  "retrained"  to  release  stored  calories,  
the  transition  from  fed  to  fasting  becomes  easy  and  doesn't  precipitate  the  starvation  response  
(involving  extreme  hunger,  release  of  stress  hormones  and  slowing  metabolism).  

For  those  who  can  tolerate  it,  intermittent  fasting  may  provide  significant  metabolic  benefits,  such  
as  improved  insulin  sensitivity.  In  addition,  fasting  results  in  the  production  of  ketones,  
considered  by  some  to  be  a  sort  of  superfuel  for  brain  and  body.  Of  course,  intermittent  fasting  can  
also  save  time,  since  you’ll  make  fewer  meals.

If  you  want  to  explore  intermittent  fasting  on  the  Always  Hungry?  program,  wait  until  Phase  2  or  
3.  (The  purpose  of  Phase  1  is  to  take  the  body  out  of  starvation  mode  with  regular  meals  and  
snacks  containing  the  right  balance  of  nutrients).  Try  skipping  breakfast,  have  your  first  meal  at  1-­‐
2  pm,  and  have  your  last  meal  by  8pm.  If  you  feel  good  all  morning  and  don't  wind  up  overeating  
later  in  the  day,  then  intermittent  fasting  might  be  a  reasonable  option  for  you.  Another  variant  is  
to  have  just  fat  for  breakfast,  as  for  example  with  Bulletproof  coffee  –  including  medium  chain  
triglycerides  to  promote  ketone  formation.  But  keep  in  mind,  people  differ  greatly  in  their  ability  
to  tolerate  fasting,  so  it’s  critical  to  pay  attention  to  your  body's  responses.  For  some,  fasting  may  
produce  more  harm  than  good.  

Ultimately,  many  of  the  benefits  of  fasting  can  be  obtained  by  simply  reducing  intake  of  fast-­‐
digesting  carbohydrates  (processed  grains,  potato  products  and  added  sugars).

TECHNICAL  SUPPORT  
 
How  can  I  access  the  audiobook  PDF  ?    
The  audiobooks  come  with  a  PDF  in  a  separate  file  that  has  the  recipes  and  graphics  on  it.  Here  are  
some  the  links  for  audio  book  support:
Audible  support:    http://www.audible.com/mt/contactus/  
iTunes  support:  https://getsupport.apple.com    

What  about  eBooks?

The  kindle  and  iPad  versions  of  the  book  do  not  come  with  a  separate  PDF,  as  the  recipes  and  
graphics  are  incorporated  into  the  download.  Use  the  “back”  button  on  iPad  versions  or  the  
“bookmark”  function  on  kindle  tablets  to  navigate  between  pages,  and  use  the  search  function  in  
place  of  an  index  (since  ebooks  do  not  have  page  numbers  to  provide  a  subject  index).

Can  I  print  out  the  tables  from  my  kindle  or  iBooks  version  of  Always  Hungry?
Unfortunately,  kindle  and  iBooks  versions  do  not  yet  come  with  any  print  functions.  Depending  on  
your  individual  device,  you  may  have  a  “Print  Screen”  function-­‐-­‐but  we  suggest  checking  with  your  
device’s  tech  support  team  for  more  help  there.  Try  this  link  for  support  for  kindle  books.  

LEARN  MORE  
 
Is  there  any  way  to  learn  more  about  the  Always  Hungry  Solution?
If  you  haven't  already  joined  our  online  community,  please  sign  up  using  the  link  at  
www.DrDavidLudwig.com  for  extra  information,  tips,  supports  and  suggestions  along  the  way.  
  
Please  connect  with  us  on  Facebook  and  Twitter,  and  use  the  hashtag  #AlwaysHungry  to  share  all  
of  your  experiences  on  the  program.  We  really  want  to  hear  from  you!

Follow  Dr.  Ludwig  on  social  media:

Facebook:  /davidludwigmd
Facebook  Community:  /groups/AlwaysHungryBooktwi  
Twitter:  @davidludwigmd
YouTube:  https://www.youtube.com/c/DavidLudwigMDPhD    
Medium:  https://medium.com/@davidludwigmd

And  follow  Dawn,  too!

Facebook:  /ChefDawnLudwig

Best  wishes  for  your  success  on  the  Always  Hungry  program.  May  your  path  to  health  be  delicious!

Dawn  Ludwig,  Chef  and  Program  Manager  (and  Dr.  Ludwig's  wife)