PHASE 3 - FOR A LIFETIME - MAINTENANCE

justmarvi · 05-09-2005, 01:07 PM

This is the maintenance phase: how you'll eat for the rest of your life. It's the most liberal stage. You can continue to eat snacks if you need them, but most people find that they are satisfied without them.

There will always be times when you overindulge a little even after years on the diet. Those are the times when you'll switch back to Phase 1 for a week or two. You'll get back to where you were, and then you'll return to Phase 3.

Remember, for all phases, it is suggested that we:

1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).

Loner · 08-04-2005, 07:51 PM

are there any decent sb chat rooms...i really dont like the boards, sometimes i just need to talk to someone, not get an answer 6 weeks later...can you help me...ps the website has one but it stinks, no one is ever on it.

justmarvi · 10-08-2005, 10:56 AM

How to adapt your meal plan - Phase 3

By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines.

If you'd like to adapt some of your meals to exclude meat, simply choose protein sources such as beans, soy products, lower fat cheese, eggs and egg substitutes, and eat vegetables and nuts for snacks.

BREAKFAST
Protein: Quantity is not limited.
Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 1/2 cup.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)

LUNCH
Protein: Quantity is not limited.
Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
Vegetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

DINNER
Protein: Quantity is not limited.
Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
egetables: Minimum 2 cups.
Fruit: 3 fruit servings allowed daily.
Starch: 3 to 4 starch servings allowed daily.
Milk/Dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing

SNACKS AND DESSERT
Snacks and desserts are optional: Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat.

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

SlowMovingWomyn · 11-09-2005, 05:03 PM

I am giving the Sugar Busters plan a try. Looking closely at the phase
2 of South Beach they are almost identical. I wonder if I might contribute
to this board now and then based on how similar they are. Has anyone
else ever done Sugar Busters? Thanks, SlowMovingWomyn PS:

If I don't get decent results I may switch to a more carb restrictive plan.

rose1 · 11-09-2005, 08:25 PM

Quote:

Originally Posted by SlowMovingWomyn

I am giving the Sugar Busters plan a try. Looking closely at the phase
2 of South Beach they are almost identical. I wonder if I might contribute
to this board now and then based on how similar they are. Has anyone
else ever done Sugar Busters? Thanks, SlowMovingWomyn PS:

If I don't get decent results I may switch to a more carb restrictive plan.

I don't see why not. We are always looking for new blood. If you have lurked here for a while, you probably have noticed that we all try to help and encourage each other without being argumentative or critical. I have never seen a meltdown on this forum. We generally don't critique without being asked and everyone seems comfortable here. Why not introduce yourself at tomorrow's checkin.

Emily's Mom

SlowMovingWomyn · 11-10-2005, 12:15 AM

Thanks for the welcome Rose

RockyMountainHigh · 11-10-2005, 01:00 PM

Loner2 - This is a pretty fast moving board. You'll get an answer to pretty much anything pretty quickly. I don't know about any chat rooms.

Judynyc · 01-01-2007, 05:31 PM

Hi Everybody!!

Just thought I'd drop by and tell all of you that I'm now 1 year follwoing Maintenance of SBD and still below my goal weight.

It works!! But I am very very stingy with grains and flour in general...so I'm sure that is what is helping me keep it off!!

05-09-2005, 01:07 PM	#1
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	PHASE 3 - FOR A LIFETIME - MAINTENANCE This is the maintenance phase: how you'll eat for the rest of your life. It's the most liberal stage. You can continue to eat snacks if you need them, but most people find that they are satisfied without them. There will always be times when you overindulge a little even after years on the diet. Those are the times when you'll switch back to Phase 1 for a week or two. You'll get back to where you were, and then you'll return to Phase 3. Remember, for all phases, it is suggested that we: 1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day. 2. Limit caffeine-containing beverages to 1 cup per day. 3. Take a daily multivitamin and mineral supplement. 4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).

10-08-2005, 10:56 AM	#3
justmarvi Very Gabby LCF Member!!! Join Date: Jan 2003 Posts: 3,218 Gallery: justmarvi	How to adapt your meal plan - Phase 3 By the time you reach Phase 3, you'll know which starches and carbs you can eat without gaining weight, so you'll have already integrated them into your diet. You'll be eating normal foods in normal-size portions, sticking to the good carbs and good fats. There's no list of forbidden foods in Phase 3, however. In other words, if you want it, and it doesn't undo all your sacrifices, you should go ahead and enjoy it! Here's a look at general eating guidelines. If you'd like to adapt some of your meals to exclude meat, simply choose protein sources such as beans, soy products, lower fat cheese, eggs and egg substitutes, and eat vegetables and nuts for snacks. BREAKFAST Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry. Vegetables: Minimum 1/2 cup. Fruit: 3 fruit servings allowed daily. Starch: 3 to 4 starch servings allowed daily. Milk/Dairy: 2-3 cups allowed daily (including yogurt) Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional) LUNCH Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry. Vegetables: Minimum 2 cups. Fruit: 3 fruit servings allowed daily. Starch: 3 to 4 starch servings allowed daily. Milk/Dairy: 2-3 cups allowed daily (including yogurt) Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing DINNER Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry. egetables: Minimum 2 cups. Fruit: 3 fruit servings allowed daily. Starch: 3 to 4 starch servings allowed daily. Milk/Dairy: 2-3 cups allowed daily (including yogurt) Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing SNACKS AND DESSERT Snacks and desserts are optional: Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or a Sweet Treat. BEVERAGES Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day. Last edited by justmarvi; 10-08-2005 at 11:35 AM..

11-09-2005, 05:03 PM	#4
SlowMovingWomyn Junior LCF Member Join Date: Nov 2005 Posts: 10 Gallery: SlowMovingWomyn	Sugar Busters I am giving the Sugar Busters plan a try. Looking closely at the phase 2 of South Beach they are almost identical. I wonder if I might contribute to this board now and then based on how similar they are. Has anyone else ever done Sugar Busters? Thanks, SlowMovingWomyn PS: If I don't get decent results I may switch to a more carb restrictive plan.

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08-04-2005, 07:51 PM	#2
Loner Very Gabby LCF Member!!! Join Date: Sep 2003 Location: NJ Posts: 4,511 Blog Entries: 2 Gallery: Loner Stats: Chase Utley xoxo	are there any decent sb chat rooms...i really dont like the boards, sometimes i just need to talk to someone, not get an answer 6 weeks later...can you help me...ps the website has one but it stinks, no one is ever on it.

11-10-2005, 12:15 AM	#6
SlowMovingWomyn Junior LCF Member Join Date: Nov 2005 Posts: 10 Gallery: SlowMovingWomyn	Thanks for the welcome Rose

11-10-2005, 01:00 PM	#7
RockyMountainHigh Senior LCF Member Join Date: Jun 2003 Location: Western Slope, CO Posts: 248 Gallery: RockyMountainHigh WOE: LapBand & common sense Start Date: November 15, 2007	Loner2 - This is a pretty fast moving board. You'll get an answer to pretty much anything pretty quickly. I don't know about any chat rooms.

01-01-2007, 05:31 PM	#8
Judynyc Senior LCF Member Join Date: Sep 2005 Location: NYC Posts: 166 Gallery: Judynyc Stats: 274/150.6/160 WOE: South Beach-maintenance Start Date: April 2004	Hi Everybody!! Just thought I'd drop by and tell all of you that I'm now 1 year follwoing Maintenance of SBD and still below my goal weight. It works!! But I am very very stingy with grains and flour in general...so I'm sure that is what is helping me keep it off!!