Your D9 portions

The D9 portions assigned to you (see ‘What is your Daily9’) are designed to ensure that you have healthy, well-balanced meals everyday - covering Protein, Vegetables, Carbohydrates, Fats, Fruit as well as Dairy, while covering your hydration needs as well. The D9 is not a low-carbohydrate diet or an extreme diet in any sense.

In our experience, if you are having your full D9 portions in a day, it is unlikely that you will still feel hungry. The D9 system ensures that you get adequate portions of a variety of food groups (most importantly, Proteins and Vegetables), and these foods should keep you full and satisfied for longer. Most of our past D9’ers have given us the feedback that the amount of food is more than adequate, so it’s not just a guess!

Feeling hungry?

Every individual (and their metabolism) is different and it may take some time for you to adjust to the new quantities. Alternatively, some of you may have a very active lifestyle or engage in activities like long-distance running, or heavy strength training etc, and on some days, may feel more hunger than normal.

The most important thing to remember on such days is not to give in to temptation and binge on unhealthy foods like sweets or treats.

Instead, try the following strategies:

Make sure you are chewing your food well and not just gulping it down in a hurry. Eat as slowly as you can.
If you think you are hungry, have a glass of water and wait for 10 minutes. Often, thirst is mistaken for hunger.
If you are still hungry, we would recommend having additional protein or vegetables or a fruit - you pick! Don’t reach for a sugary snack or other treat food.
If you decide to have a treat, select a relatively healthy option such as dark chocolate or a small handful of nuts (say, 20 gms). Ideally, pick plain nuts that are not highly processed and coated in salt, sugar or roasted in vegetable oils. You will lose the ‘Treat Foods’ points for the day, but would you have selected wisely. Just don’t make it a regular habit during the D9 programme!