Congratulations on completing the program! You are now ready for maintenance. Maintenance after the diet is just as important as the diet itself, as this is where your body will set its new weight. The maintenance process takes two weeks, during which your new goal is to stay within two pounds of your new weight. Instructions in this packet are provided should you gain or lose two pounds. It is important to note that while a two-pound gain or loss should be remedied, a one-pound gain or loss is normal.
During the next two weeks, you will need to increase the intake of your protein and vegetables. You are permitted to add 20 grams of carbohydrates to the amount of carbs you already consuming. You are also permitted to add any cheeses, oils, dressings, Vitamin E and Omega-3s back into your diet without needing to log the amount you consume; the amount of carbs you consume during this time is the most important.
- Continue to weigh yourself every morning. In the event that you gain two pounds, you will need to follow our steak day regimen: skip breakfast and lunch. Throughout the day, drink at least two liters of fluids. For dinner, eat the largest steak you can stomach with a raw apple or tomato. It is essential that this regimen is followed the day of the weight gain. Do not postpone this to the following day. This should correct any gain you have. In addition, you will have to extend your maintenance period by an additional week. Two full weeks in which you do not gain or lose two pounds will make the weight loss permanent.
- A drop in weight during the maintenance period indicates that more calories from protein and vegetables need to be consumed. A loss of two or more pounds will be always at the expense of normal fat. As stated previously, any normal fat that is lost is invariably regained as soon as more food is consumed, usually resulting in a greater than two-pound gain.
- Simple carbohydrates and carbohydrates low in fiber are not permitted during the maintenance period. (Examples: White rice, white potatoes without skin, white pastas)