Celebrities to accountants get the same nugget from nutritionist Mitzi Dulan.

“Stop eating when you are satisfied,” said Dulan, RD, CSSD, nutrition expert, author and speaker. “Avoid the clean plate-syndrome.”

Dulan, of Leawood, Kan., is the team nutritionist for the Kansas City Royals baseball team and formerly served as the team nutritionist for the Kansas City Chiefs football team. She co-authored “The All-Pro Diet: Lose Fat, Build Muscle, and Live Like a Champion” with NFL future Hall-of-Famer Tony Gonzalez. Dulan said she always had a passion for food and health.

“I was always an athlete and played in sports,” she said. “I was intrigued with health.”

Dulan’s message for healthy living includes something experts moved away from in recent times — sticking to three meals a day. Dulan disagrees with nutritionists who advise eating six small meals throughout the day. She said people never stop eating.

“People that do that never seem to feel satisfied,” she said. “I’m a big believer in eating three meals a day instead of five to six little meals a day.” Instead, Dulan advises her clients to eat three satisfying meals.

“Eat foods that satisfy at breakfast and lunch,” she said. “Do not eat after dinner.”

Dulan said she helped local KMBZ anchors to corporately lose more than 50 pounds, including weatherman Bryan Busby, who lost 33 pounds and has kept the weight off.

She said after losing weight, the most important factor is to maintain that healthy lifestyle. Lifestyle changes are small, consistent, persistent efforts that create big results, she said.

“You need to eat a source of protein at every meal because it’s satisfying,” said the former vegetarian.

Keeping a food journal is helpful, and so is drinking water, avoiding juices in between meals and snacking other than an occasional piece of fruit, Dulan said. To know how much water to drink in 24 hours, Dulan said to divide your weight by two to find the right amount of ounces. Drink three 24- ounce glasses of ice-cold water each day and burn an extra 100 calories. Exercise for one hour each day.

Dulan offers Boot Camp For Women in Kansas City. The four-week camps include nutritional counseling, high intensity interval training such as jump squats, mountain climbers and obstacle courses. Every day is different, said Debbie Swisher of Overland Park, Kan. Swisher started training in Dulan’s boot camp last year and is currently participating in her eighth camp.

“I was really wanting to make some changes in my lifestyle,” Swisher said. “I needed to do some more physically. Nutritionally wise, I just really felt I needed to make better choices.”

Dulan likes the intense tabata work-out, working hard for 20 seconds to break for 10 seconds before the next burst that continues for eight sets. She lunges and star-jumps in tabata workouts, then runs, jumps and hurtles through obstacle courses that Dulan constantly tweaks. Dulan moves the classes outdoors when the weather is nice, another benefit to boot camp that Swisher enjoys. Swisher said she likes the constant variety of boot camp work-outs combined with the nutritional component.

“I’ve learned more about nutrition, portion sizes,” she said. “Just really trying to adopt a whole foods, clean eating (diet).”

Swisher has become a believer in holding to three meals a day. Occasionally, depending on the boot camp workout, she will snack on a few nuts or have an apple in the late afternoon. She said for the most part it works for her.

“Protein with the meal, that also makes a big difference,” she said. “It’s been great. I’ve been very happy learning nutritionally more. I love going to boot camp. It’s been a great experience.”