...with Dr. Tro's 5 simple steps

Step One

Transform Breakfast...


Getting a breakfast filled with protein & healthy fats is imperative for lasting satiety & decreased appetite throughout the day. Avoid these foods:

  • Oatmeal, Cereal, Bagels, Bread
  • Granola, Breakfast Bars
  • Fruit Juice, Fruit Smoothies
  • Waffles, Pancakes, Muffins

....Eat Real Foods

Instead of eating a high-carbohydrate breakfast, change breakfast EVERY day to these better options:

  • Eggs, Omelets, Meats, Fish
  • Cheese, Yogurt, Cottage Cheese, Whey
  • Strawberries, Blackberries, Raspberries

Step Two

Re-think Lunch & Dinner...


Forget about foods that never fill you up. I've never met a person able to eat only one pizza slice. Leave behind the breads, fries, rice and potatoes, they never nourished you much anyway!

... Focus on Protein

Focus on getting meals that are rich in protein and healthy fats. Eat all types of meat like beef, fish, chicken, lamb and seafood. Yogurt & Cheeses are also nutritious and filling. Fill up on low-sugar fruit like olives, peppers, cucumbers, avocado, and eat as many green leafy vegetables as you please.


Step Three

Forget Juice & Soda...


Do you think fruit juice or fruit smoothies are healthy? Think again. To improve your appetite, drop these calorie-filled drinks that will only drive up your hunger. Also avoid energy drinks, soda, sweetened coffee/tea or sweetened specialty-coffee drinks.

....Drink Water, Seltzer & Unsweetened Ice Tea

Instead of the diabetes in a cup, consider these options:

  • Water, Seltzer
  • Unsweetened Ice Tea, Black Coffee
  • Artificially-Sweetened Seltzer, Diet Drinks

Step Four

If You Are Going to Snack...


Chips, cookies, candy, crackers are only going to leave you hungry for more. These need to be switched with foods that taste just as good but will fill you up. 

... Keep the Sugar & Carbs Low

If you need to snack, pick from a variety of nuts, like peanuts, macadamia, brazil, pecans, almonds, cashews and walnuts. If you are looking for something more palatable and just as convenient, consider protein chips or low-carb protein bars.


Step Five



If you are going to eat dessert, what are your best options? Stay away from the ice cream, cookies, cakes that are all full of sugar. They only increase your appetite and your blood glucose levels.

.... Eat Delicious & Convenient Low Carb Desserts

Consider Halo-Top or other low-sugar ice-cream. What about whipped cream & low-carb berries? You can also try a whey protein milkshake.