Posted: Thu Aug 26, 2004 1:06 pm Post subject:
This is from the official site, Ask Dr. A:
(Published June 4, 2003) Many people are reluctant to leave the safety of Phase 1 and begin eating the kinds of foods that made them overweight in the first place. Still, there are several good reasons for adding more carbohydrates to your diet.
First, many are good for you, especially those in fruit. Even bread, if you choose a whole-grain type, brings nutritional benefits. Second, many people who decide to stay in Phase 1 indefinitely end up failing. Here's why: Phase 1 isn't meant to be a long-term eating plan. You're limited to a fairly small palette of foods-grilled or broiled lean meats and fish, vegetables, low-fat cheeses, and salads.
From a culinary point of view, it's a perfectly acceptable diet-for two or three weeks. After that, it gets a little dull, and that's where the trouble starts. Dieters who get bored begin to improvise; only they do so improperly. They mix in their old bad habits-adding a cookie or two after dinner, or snacking on corn chips in the afternoon. Before long, they're cheating more than dieting.
It's important for people to like the food they eat, which is why we strongly urge all the people we counsel to switch to Phase 2 after the second week, no matter how tempting it is to remain on Phase 1. This is a long-term diet, and the three-phase approach is an important part of its success. It may take longer to lose the weight this way, but your chances of losing it and keeping it off are better.
Q: How should I go about adding fruits and grains back into my diet during Phase 2?
A: Moving from Phase 1 to Phase 2 involves reintroducing carbohydrates into the diet, and each person will respond in a different way. Here's how to transition to Phase 2:
Instead of immediately adding a variety of carbohydrates to your weekly menu, choose a single carbohydrateâ€”like a piece of fruit or a slice of whole-grain breadâ€”and add it to one daily meal for one week. Pay close attention to how your body responds over the next few days. Do you find yourself craving other carbohydrates or sweets? Has your weight loss stalled?
If the answer to either of these questions is yes, try a different type of carbohydrate and see if anything changes. When you find a carbohydrate that doesn't produce cravings, add a second choice and again monitor your reaction. Continue this process until you're able to eat two to three servings of good carbohydrates a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss.
Keep in mind that weight loss slows during Phase 2. This gradual weight loss is not only expected, it is healthy. If you continue to lose weight at a rapid rate in Phase 2, you may be losing lean muscle mass, which can ultimately lower your metabolism. (Weight-bearing exercise is another good way to protect against this.) Plus, weight lost gradually is more likely to stay off over the long term.
What's the take home message about transitioning to Phase 2? In the words of a beloved children's story about a hare and a tortoise: "Slow and steady wins the race."
Often we can achieve an even better result when we stumble yet are willing to start over, when we don't give up after a mistake, when something doesn't come easily but we throw ourselves into trying.
31yo. 5'1". February 2011 = 61.5 kg. GOAL = 57 kgDec. 06 = 151 lbs. (68.6kg)My Journal