Quote:
Originally Posted by JessicaCourez
Novak: What you say totally makes sense -- and I'm guessing that you're right, and that's why some of the phase IV materials say that a cheat day is mandatory. However, sometimes I think that their materials leave a lot to be desired -- telling people the reasoning behind it might make them more likely to do it.
Question for the (lucky!) Phase IV folks...can you give me some examples of what your day's meals look like, if you're following the 'maintain' plan like they suggest? It'll be awhile before I'm on it, and although I get the concept, I have a little trouble seeing what actual meals might look like.
I follow the general maintenance (Phase 4) guidance: go out and enjoy your life in your new body. I have the protocol on my refrigerator and the basics in my head, but I don’t stress if I don’t do everything exactly as written on the paper. Rather, I try to eat healthy, eat only until I am satisfied, separate the fat and carbs, get in protein 4 times a day, consume my carbs at dinner rather than lunch, and incorporate a cheat/recovery cycle each week. I consider myself to still be in learning mode, and adjusting to how differently my body responds to food now.
I try to have a good breakfast, similar to what I ate in Phase 3, though sometimes I don’t get all components in. For example, I may do the 2 eggs, toast, veggie cheese and bacon, fruit and yogurt. Or I may only have time for fruit, yogurt and muesli all mixed up in a big bowl. At work I stick with that, but usually add a piece of toast with peanut butter. I always have coffee... Starbucks half-caf on work days, and brew my own on the weekends.
At lunch, I may have a salad or just veggies with a protein. I may have tuna salad, or egg salad, or a salad with shrimp or salmon on top. I keep fruit in my office, yogurt, and premade drinks. Sometimes I only get a chance to grab peanut butter on an apple and a premade protein drink at my desk, but that was often the case before the diet, as well. I stay away from sandwiches. I may have a piece of fruit in the afternoon, or not. I still drink mostly water - no soda or juices.
In the evening, I often whip up some kale chips before dinner, and settle in with a glass of wine or perhaps a cocktail. Dinner is usually a bowl of pasta with veggies and a good commercial marinara-type pasta sauce, with a small portion of grated Romano (or other) cheese. I do not generally measure my food, except the protein (fish, scallops, etc.) I sometimes use tofu as the protein, and either stir fry or incorporate into the pasta sauce with fresh veggies – spinach, mushrooms and asparagus are favorites this time of year. I do rice and stir fry some evenings, using the same proteins and whatever seasonal vegetables are available. If I want dessert, I usually stick with something fruit-based.
I still have an evening protein snack, per the protocol. I keep the premade vanilla, mocha and chocolate drinks on hand, though sometimes I’ll grab a handful of nuts or cucumber and hummus. I dropped the morning potassium supplement per the Phase 4 protocol, but still do the multi, cal-mags, and fish oil; I also have enzymes and anti-oxi.
As I mentioned previously, I was concerned that I was still losing before I started incorporating a cheat scenario, so I pushed the envelope to see what it would take to gain some back. Then my sister came to visit and I was moving her into Phase 2, so I largely went back to that phase for a few days – though I enjoyed a lovely birthday dinner out, dined al fresco with a good bottle of wine, and consumed more than my share of bread. (In deference to her continued weight loss protocol, we had Lindora chocolate cake for snack later that night.)
I lost the weight I’d gained, and more. I am going to step back into maintenance a bit while she’s still here, but not the dinner pasta. Still, it was very interesting to see how quickly I got back into ketosis and immediately lost the weight. The whole notion of retraining your body is very true for me, and I like the control I now command over managing my weight. I think that's really the beauty of this diet.
Does that help?