This brings us to the fourth bright line, which outlines specific quantities for each meal. There are two options: one for weight loss and one for weight maintenance. You use a food scale to measure out your food, and the portions are generous but finite, which prevents you from overeating.
It may sound obsessive and extreme to measure out your food for each meal, but it can actually have the opposite effect and offer emotional freedom. You can feel good knowing you ate just the right amount.