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Old 05-09-2005, 12:07 PM   #1
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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).
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Old 08-04-2005, 06:51 PM   #2
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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.
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Old 10-08-2005, 09:56 AM   #3
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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 10:35 AM..
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Old 11-09-2005, 04:03 PM   #4
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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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Old 11-09-2005, 07:25 PM   #5
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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.

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Old 11-09-2005, 11:15 PM   #6
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Thanks for the welcome Rose
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Old 11-10-2005, 12:00 PM   #7
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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.
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Old 01-01-2007, 04:31 PM   #8
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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!!
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Old 04-22-2010, 09:14 PM   #9
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Good for you!!! I am starting to feel like going back to phase 2 - I think I am eating too many nuts on my first snack of the day - can;t help it!

I think I have gained about 5 pounds - one thing I know I am not doing is drinking enough water. Other than that I am VERY careful of my carb intake... no sugar and no white 'stuff'. So I am not sure why i have gained.

Do you find yourself going back to phase 1 or 2 to maintain?
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Old 04-22-2010, 10:12 PM   #10
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Good for you!!! I am starting to feel like going back to phase 2 - I think I am eating too many nuts on my first snack of the day - can;t help it!

I think I have gained about 5 pounds - one thing I know I am not doing is drinking enough water. Other than that I am VERY careful of my carb intake... no sugar and no white 'stuff'. So I am not sure why i have gained.

Do you find yourself going back to phase 1 or 2 to maintain?
Probably a little too much of this and a little too much of that. I notice you're kinda short, as am I, so it doesn't take too much to add some pounds. Another thing to watch is the amount of exercise; I have to be really diligent. Keeping a food journal for a couple of weeks, if you don't already do this, will show exactly what you are eating and what the problem might be. How long has the weight been creeping up? You could just up your water intake and see if that solves the problem. Wouldn't that be easy? I sure can't go wild in phase 3. Even now, I eat mostly in phase 2.
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Old 04-26-2010, 04:48 AM   #11
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Same as Rose.....I basically eat P2 and limit my grain servings.
Short here also, so REALLY have to watch it. I call what I follow Early P2....usually no more than one grain every to every other day.

It is RARE - and I mean RARE that I eat three grains a day!
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Old 05-11-2011, 11:33 PM   #12
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Question

Quote:
Originally Posted by justmarvi View Post
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).
Just curious how you feel about having a binge day once per week. In other words, eat healthy, low carb for 6 days per week then last day eat anything you want to trick your metabolism? In terms of caffeine I have mixed opinion, I think it doesn't hurt and in fact may speed up matabolism.

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Old 05-12-2011, 02:13 PM   #13
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Originally Posted by 97 Day Challenge View Post
Just curious how you feel about having a binge day once per week. In other words, eat healthy, low carb for 6 days per week then last day eat anything you want to trick your metabolism? In terms of caffeine I have mixed opinion, I think it doesn't hurt and in fact may speed up matabolism.

97 Day Challenger
Binge? Seriously? Metabolisms are smarter than that.

All you'll do is set yourself back. If you are doing SB, just follow the book.
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Old 05-12-2011, 02:20 PM   #14
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I am in agreement with Rose.
It's like a smoker quitting smoking, but thinking they can have ONE cigarette and then get back on the wagon............it doesn't work.

SB is a great way of eating and eventually you would be able to eat things, that you might not be able to right at the beginning, but within reason.

Good luck!
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Old 05-31-2011, 03:21 PM   #15
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Hello everyone! I am new here but not new to SB at all. I'm 31 and had a baby last year. I would love to join in and ditto Rose- I probably have one grain a day (usually Fiber One original cereal in the AM) and I do eat veggies and a little fruit. I love this woe and have had a lot of success over the years and overall feel great. Although in recent years it's been much more challenging to lose and maintain. I have about 10 lbs. hanging around from my baby weight. I can use some motivation and accountability! I go back to work fulltime in a few months so that will add another level to my worries, ha ha. Glad to have found this thread.
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Old 09-03-2012, 12:50 PM   #16
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I have been on maint. for over 10 years. I have noticed this past year with menopausal symptoms that it's really hard to lose weight, so I am trying the MM diet. I will let you all know if I think it's any better or worse than sbd
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Old 07-13-2013, 04:31 PM   #17
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I have been on maint. for over 10 years. I have noticed this past year with menopausal symptoms that it's really hard to lose weight, so I am trying the MM diet. I will let you all know if I think it's any better or worse than sbd
What's that? It is definitely harder to lose weight after a "certain" age. Just have to work harder at it.

Last edited by rose1; 07-13-2013 at 04:33 PM..
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Old 07-14-2013, 10:50 AM   #18
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What's that? It is definitely harder to lose weight after a "certain" age. Just have to work harder at it.
I have found that out in the last couple of years.
The thing for me that makes me sad is that I feel like I ALWAYS have to watch everything I eat, but I guess it's better than me feeling crappy and looking chubby!
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