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Old 12-08-2009, 01:51 PM   #5
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Join Date: Nov 2009
Location: Spring City, Pa
Posts: 927

S/C/G: 175/160.2/130

Height: 5'5"

Default Phase 4 - Step 1

I. First Step: Your Everyday Diet
Maintenance is a two-step process.

a) Morning:
- Coffee or tea.
- 2 to 2.5 oz. whole-wheat or whole-grain bread, lightly buttered or a small amount of sugar-free jam.
- OR 1.5 oz. unsweetened cereal, like unsweetened rolled oats or muesli.
- A fruit and a dairy product.
- Optional: an egg or a slice of ham or 1 to 1.5 oz. cheese (preferably hard cheese).

b) Noon:
- Raw vegetables.
- 6 to 7 oz. meat or fish. All meats and fish are now allowed, but be sure to go for lean meats and avoid sauces.
- As many vegetables as you like. This meal contains little to no carbs (starchy foods or bread). Youíll have your carbs for dinnerÖ
- 1 tablespoon oil or more, because you canít always control what you eat at a restaurant.
- One serving of yogurt or a piece of cheese (about 1.5 oz.).

c) Late-afternoon snack:
- A fruit or, better yet, a protein packet or bar. Thereís no harm in having a snack.

d) Evening:
- As many vegetables as you want: in a soup, raw or steamed. Soups are best in the evening.

- A plate of slow-carb foods: 0.5 to 1 oz. rice, pasta, lentils, semolina, dried beans, quinoa, potatoes, etc.
- Go easy on the fat when preparing dinner (see below). Use no more than 1 tablespoon of oil.
- Optional: some lean animal protein, because you donít really need to have meat twice a day. At the very most, you may have 3.5 oz. white fish or 3 oz. lean ham or deli chicken, a can of plain tuna or seafood.
- For dessert: 1 serving of yogurt, 1 fruit or 1 serving of stewed fruit. Some recommend that you have fruit as a snack. You may have a fruit if you want, but you donít have to. Comment: You can switch lunch and dinner and have your carbs for lunch and proteins for dinner. As a rule, avoid having fat with your dinner. Itís bad for digestion and sleep, and it promotes acid reflux at night.

Stabilization Phase Principles or Rules
1. Food separation, or bad and good food combinations, is essential during the maintenance phase. I recommend that you separate carbs and fats like a teacher separates two troublesome students. Carbohydrates tend to cause weight gain and so does fat, which is why they are separated. Hereís the basic rule: a meal that is rich in starchy foods should contain little to no fat and vice versa. Note: You do not need to separate carbs and proteins if the proteins contain no fat, as is the case with white fish, for example. A meal consisting of a starchy food (rice, potato) and white fish will not make you gain weight.

2. Should do you eat slow carbs for lunch or dinner? Contrary to popular belief, you should eat slow carbs for dinner, but thatís not carved in stone. When you lunch at a restaurant or cafeteria, you might have a hard time finding starchy foods (rice, pasta or potatoes) prepared without fat, and meat and fish are often served with a sauce. If thatís the case, itís best to go with a meal consisting of animal proteins and raw or cooked veggies thatís prepared with a small amount of fat or sauce. Youíll have to forgo starchy foods and bread, though. For dinner, have slow carbs with as many vegetables as you want. Itís much easier to control fat intake when you dine in. For example, you can prepare spaghetti with some fresh tomato, garlic, basil and a touch of olive oil. Have as many veggies as you like. You may have some lean protein, like 3.5 oz. white fish, 3 oz. lean ham, or even some extra lean ground beef. However, thereís no need to have meat twice a day.

Itís wrong to think that if you have slow carbs for lunch, youíll be able to burn them throughout the afternoon and that if you have slow carbs for dinner, your body might store them. Itís not that simple. Your body doesnít use up your lunch during the afternoon. It must digest your lunch, convert it and assimilate it before it can use it for energy. Active people and athletes have pasta for dinner, but they donít go out and run at night. Similarly, the Tour de France has never been held at night!

At night, your body goes through a long period of fasting, rests and recharges its batteries for the next day (just like a cell phone). Youíd be making a serious mistake if you eliminated or reduced your evening dinner. Finally, slow carbs are filling and easy to digest.
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