¼ cup corn kernels * 1 slice whole wheat bread 1 / 3 cup whole wheat cereal * ¼ cup barley * ¼ cup spinach pasta *
KEY POINTS!
• The key to success on Pre-Maintenance is advancing slowly, losing less than a pound each week for two to three months.
• Nothing will have a more significant effect on reducing your long-term risks for cardiovascular disease, hypertension and diabetes than maintaining a healthy weight.
• Increase daily carbohydrate intake by 10 grams per week so long as you continue to lose, adding new foods slowly and carefully.
• The line between gaining, maintaining and losing is a thin one, and you may have to " play " with your CCLL and CCLM for a while to understand what your body can handle.
A FREQUENTLY ASKED QUESTION( OR TWO):
Why has my appetite increased, and what can I do to manage it? Appetite can return when you are no longer in lipolysis. Or you may have added a food that may be causing your blood sugar to become unstable, contributing to hunger or the reemergence of cravings. Examine what you ' ve recently added and determine if it contains sugars or refined grain. Be sure that you are maintaining a regular intake of protein and fat and, if eating more of acceptable foods assuages your hunger, eat a bit more. If all else fails, stop the most recent additions until you get your appetite under control.
My weight varies by a few pounds every day. Is there any other way to determine when to stop increasing my weekly carb intake? It ' s natural for your weight to vary from day to day, which is why I recommend you do not weigh yourself every day. But from week to week, you should be seeing a difference in the way your clothes fit. For some people, adding 10 additional grams of carbs each week to their daily menu may be too much. Try dropping back to 5-gram increments.
TIPS:
• Think of Pre-Maintenance as " driver ' s education."
• When eating in a restaurant, ask the server to replace your rice or potato with a serving of vegetables.
• Keep a controlled carb bar or ready-to-drink shake on hand to feed hunger pangs and keep you from being tempted by the snack vending machine.
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