The weight loss plan – Detox phase: Days 1 to 30
In this post, we take all the general steps you’ve learned to date on the website and apply them in the fat burn three-phase action plan:
- DETOX PHASE: Days 1 to 30
- LEVEL 1—WEIGHT LOSS PHASE: Days 31 through reaching your goal weight
- LEVEL 2—LIFESTYLE PHASE: Maintaining your weight and health for the rest of your life
After the first thirty days you enter the Weight Loss Phase, where you will remain until you achieve your goal weight. I understand how vitally important it is that this phase is a lifestyle you can live with. If it’s too restrictive, you may feel too deprived and bail out. I don’t want you to revert to your old eating habits! As we transition to Level 1, the guidelines are still clear, but I allow you some moderation in order to make the plan livable. Your health and well-being are too important; compliance to the program is vital for success. That’s why I have made sure you have plenty of delicious food and snacks to keep you on track. And you even have access to desserts!
In this phase, we use the basis of the Detox Phase, and we add a little bit more freedom. Instead of three servings of Carbohydrates per day, you can choose up to four servings each day (although you don’t have to eat all four). Plus, you have the choice to add Carbohydrates to a Protein, Healthy Fats, and Vegetables meal. If you decide to add carbohydrates to that protein meal, do not add more than one serving at each meal. And when you add a serving of Carbohydrates to a Protein meal, watch out for the amount of fats. I’m not going to give you a quantity, but if you follow the guidelines, your common sense will tell you what is appropriate.
When you add that whole-grain Carbohydrate, you’ll release a small amount of insulin as a result of the meal. So if you’d like a piece of sugarless cheesecake at the end of a meal, don’t include that Carbohydrate! Or if you want a couple of slices of Brie before a dinner of roasted chicken with pan drippings, skip adding the ½ cup of wild rice. I would choose to add that serving of approved Carbohydrate if I were having, say, a grilled chicken breast with olive oil, steamed broccoli, and a green salad with a vinaigrette. With that meal, it would be perfectly balanced to add a ½ cup of brown rice because the meal is not overloaded with fats. Remember, there is virtually no insulin response from the Protein, Healthy Fats, and Vegetables meal, so those foods will not be stored as fat—that’s why you can have pork carnitas with sour cream and salsa. (How much do you love me? So much … I know.) But remember, when you choose a meal higher in fats, don’t add the Carbohydrate.
Have even more fun in Level 1 with chocolate! Dark chocolate, with a cocoa content of at least 60 percent, includes wonderful antioxidants from the cacao bean and is generally low in sugar. I’ve found that once your weight loss is in full swing, most people can include one or two squares of high-quality chocolate as a treat. I might have this little treat a couple of times a week. The best time of the day to enjoy it is as a snack in the afternoon. Eat your chocolate alone, not with other foods. Again, you will have a bit of an insulin response because of the sugar and carbohydrates, so only have one or two squares, and only once (okay, maybe twice a week, if you are losing steadily). Once you get to Level 2, you will see that high-quality dark chocolate will be your dessert of choice!
If at any time in Level 1 you feel your weight loss is stalling, return to the Detox guidelines to get things moving again. When you come back to the Weight Loss Phase, perhaps pull back a bit on the additions to ensure your weight loss remains steady. Again, you customize the plan to suit your needs. If you are doing better eating fewer Carbohydrates, then do not add more to your meals in Level 1.