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Maintenance THE FREEDOM OF PHASE 4
CONGRATULATIONS!
WELCOME TO PHASE 4: YOUR NEW LIFESTYLE
CONGRATULATIONS !
“A DIET IS NOT A VACCINE
AGAINST OBESITY…”
THE NOTION OF THE SECOND CONTRACT
EVERY DIET HAS 2 CONTRACTS:
1.LOSE THE WEIGHT
2.KEEP THE WEIGHT OFF
THE NOTION OF THE SECOND CONTRACT
WHICH IS THE MOST DIFFICULT?
1.LOSE THE WEIGHT
2.KEEP THE WEIGHT OFF
THE NOTION OF THE SECOND CONTRACT
WHY? • Gaining weight is a natural process • Returning to old eating habits • Not paying attention to what we eat • Making bad food combinations
THE NOTION OF THE SECOND CONTRACT
WHAT ARE THE KEY SUCCESS FACTORS FOR KEEPING THE WEIGHT OFF?
KEY SUCCESS FACTORS FOR MAINTENANCE
KEY SUCCESS FACTOR # 1
Eat regular meals Skipping meals will cause:
• Starvation mode = Store fat • Nutrient deficiency = Poor health • Lack of protein = Loss of vitality
KEY SUCCESS FACTOR # 1
KEY SUCCESS FACTOR # 2
CONTROLLING CRAVINGS
& TEMPTATIONS • Save craved item for “ The fun Day” • Learn to eat out of pleasure rather than out of necessity • Always QUALITY vs QUANTITY
KEY SUCCESS FACTOR # 2
HOW? • Drink a minimum of 2 liters of water per day. • Identify the times during the day when you suspect that binge eating tends to occur.
For example, this could be in the late afternoon or between diner and bedtime when one tends to go to bed late.
KEY SUCCESS FACTOR # 2
KEY SUCCESS FACTOR # 3
MANAGING SLIP UPS
THERE ARE 2 TYPES: • Minor slip ups
• Major slip ups
KEY SUCCESS FACTOR # 3
MINOR SLIP UPS USUALLY OCCUR WHEN EATING OUT Example: Could not choose a meal separating fats from carbohydrates
Chicken + Potatoes au gratin + Rice + Vegetables
Solution: Return to regular Phase 4 eating and exercise routine
KEY SUCCESS FACTOR # 3
MAJOR SLIP UPS BIG MEAL WITH ALL THE FIXINGS
Pizza + Garlic dip + Fries + Soft drink
Solution: Follow with a day of Phase 1 eating
KEY SUCCESS FACTOR # 3
KEY SUCCESS FACTOR # 4
CONTROLLING FOOD PORTIONS THE IMPORTANCE OF FOOD PORTIONS :
• Eat from a smaller size plates
• Think of your stomach size
• Quality vs. Quantity
• You must monitor your daily portions and overall daily food intake with a meal journal!
KEY SUCCESS FACTOR # 4
MEAL JOURNALING
• Monitor intake of Protein, Carbs, “good” Fats and have
an idea of the total calories consumed during a day
• Identify the Minor and Major Slip Ups
• Identify proper food combinations
• From the Look AHEAD Study:
“Numerous studies have shown that the more frequently participants record their food intake, the more weight they lose (and keep off).”
KEEPING TRACK OF WHAT YOU EAT will help you:
KEY SUCCESS FACTOR # 4
KEY SUCCESS FACTOR # 5
KNOWLEDGE OF PROPER FOOD COMBINATIONS RULE OF THUMB: • A meal RICH in carbohydrates should be POOR in fats and vice versa
KEY SUCCESS FACTOR # 5
FOOD COMBINATIONS IN NATURE
DIMINISHING FAT STORAGE
INSULIN IS THE HORMONE THAT ENABLES FAT TO BE STORED IN FAT CELLS/ADIPOCYTES
KEY SUCCESS FACTOR # 5
REMEMBER: OUR BODY CAN FILL A FAT CELL IF IT COMBINES FATS AND CARBS IN THE PRESENCE OF INSULIN
CARBS (PASTA)
FATS (ALFREDO SAUCE)
INSULIN
KEY SUCCESS FACTOR # 5
HOW DIFFERENT FOODS AFFECT THE PRODUCTION OF INSULIN AND GLUCAGON TYPE OF FOOD INSULIN GLUCAGON
Carbohydrates (Typical North American diet) +++++ NO CHANGE
Protein ++ ++
Fat NO CHANGE NO CHANGE
Carbohydrates & Fat (Typical North American diet) ++++ NO CHANGE
Protein and Fat ++
++
High Protein & Low Carbohydrates (IP maintenance)
++
+
High Carbohydrates & Low Protein (Typical North American diet)
+++++++++
+
KEY SUCCESS FACTOR # 5
KEY SUCCESS FACTOR # 6
BEING ACTIVE • Can help improve muscle & bone density • Can increase the BMR (basal metabolic rate) and the RMR (resting metabolic rate) • Can contribute to a better balance between insulin glucagon
KEY SUCCESS FACTOR # 6
KEY SUCCESS FACTOR # 7
CONTINUED SUPPORT FROM US • BCA (or other device ) updates: Go for Green!
• Resetting the pendulum
• Regular weigh-ins
• Ideal Coaching TV KEY SUCCESS FACTOR # 7
EVERYDAY TIPS
12 TIPS TO REMEMBER
12 TIPS TO REMEMBER … 1. Eat slowly and take the time to chew your food
2. Eat warm foods, promotes satiety
3. Have multiple course-meals (soup, salad, etc.)
4. Do not eat standing up
5. Do not eat while watching TV, surfing the web, on the phone, etc.
6. Have a precise list and stick to it when grocery shopping
7. Never go grocery shopping on an empty stomach
8. Try to eat up to 85% of your hunger, do not eat until you feel stuffed
9. Respect, measure, monitor and be careful with portions & quantities
10. Learn recipes and cook instead of always dining out or picking up food
11. Monitor daily portions and overall food intake with a meal journal!
12. Have a emergency plan! 12 TIPS TO REMEMBER
WHY IS MAINTENANCE
WITH IP DIFFERENT?
WHY IS THIS TIME DIFFERENT?
WHY IS THIS TIME DIFFERENT? 1) You maintained your lean mass: “the engine” that burns calories
2) You have changed your eating habits
3) You understand the effects of carbohydrates on your body
4) You have a flexible and proven maintenance plan to follow
5) You can count on us for support and tools
WHY IS THIS TIME DIFFERENT?
THE “LOOK AHEAD”
STUDY
THE “LOOK AHEAD” STUDY
THE STUDY • Done by National Institutes of Health (NIH)
• From 2001 to 2012
• 5,145 participants
THE “LOOK AHEAD” STUDY
MEAL REPLACEMENTS
A group of patients participating in the study were asked to integrate a meal replacement on a daily basis during their weight loss journey and also during weight maintenance.
THE “LOOK AHEAD” STUDY
WHAT TO EAT AND HOW MUCH? THE ANALYSIS SHOWED THAT LIQUID MEAL REPLACEMENTS INDUCED A WEIGHT LOSS GREATER THAN THAT PRODUCED BY A CONVENTIONAL DIET.
WHY? THE “LOOK AHEAD” STUDY
THE LOOK AHEAD STUDY STATES
“Individuals typically UNDERESTIMATE Their calorie intake by 40% - 50% when consuming a diet of conventional foods because of difficulty in estimating portion sizes, macronutrient composition, and calorie content, as well as in remembering all foods consumed.”
THE “LOOK AHEAD” STUDY
THE LOOK AHEAD STUDY STATES
“MEAL REPLACEMENTS APPEAR TO DECREASE THESE DIFFICULTIES AND SIMPLIFY FOOD CHOICES.”
THE “LOOK AHEAD” STUDY
THE LOOK AHEAD STUDY STATES “NUMEROUS STUDIES HAVE SHOWN THAT THE MORE FREQUENTLY PARTICIPANTS RECORD THEIR FOOD INTAKE, THE MORE WEIGHT THEY LOSE (AND KEEP OFF).”
THE “LOOK AHEAD” STUDY
WHAT IS IDEAL
COMPLETE?
THE EMERGENCY PLAN
WHAT IS IDEAL COMPLETE?
• An excel lent tool to help maintain body weight • Can be taken dai ly • Nutr i t ious meal ready in seconds • Hect ic l i festyles prevent us f rom planning and preparing our meals adequately
THE EMERGENCY PLAN
THE EMERGENCY PLAN • First and foremost a solution to replace the meals we do not have the time to plan for
• Avoid last minute junk food
• Avoid disproportioned quantities often related to these conventional on the go offerings • Keep an emergency plan ready at all times and make a healthy choice
THE EMERGENCY PLAN
IDEAL COMPLETE IS YOUR EMERGENCY PLAN!
THE EMERGENCY PLAN
HAVE A PLAN! SET YOUR CALENDAR FOR YOUR TWELVE (12) MONTHLY VISITS TO SEE YOUR COACH AND/OR ASSIST AT YOUR CLINIC’S WORKSHOP
DURING THESE VISITS, YOU WILL BE ABLE TO:
• Get your Body Composition Analysis
• Monitor your body weight
• Ask questions and increase your knowledge
• Share your success / challenges with others
YOUR MAINTENANCE PLAN
YES, THE FUN
DAY IS MANDATORY!
THE FUN DAY
THE FUN DAY! EAT YOUR FAVOURITE FOODS!
• Use it to control cravings • You may enjoy a beer or spirit guilt free • Follow it with 1 day of Phase 1
THE FUN DAY
READY TO COOK WITH
CHEF VERATI?
HOW TO PREPARE MY MEALS
HOW TO PREPARE MY MEALS? For every day maintenance recipes:
CHEF VERATI’S “TASTE THE FREEDOM”, OUR MAINTENANCE RECIPE BOOK.
HOW TO PREPARE MY MEALS
HOW TO PREPARE MY MEALS? For after Fun Days Phase 1 recipes:
CHEF VERATI’S “MY IDEAL RECIPES” PHASE 1 RECIPE BOOK
HOW TO PREPARE MY MEALS
WHAT ARE THE KEY SUCCESS FACTORS FOR KEEPING THE WEIGHT OFF?
KEY SUCCESS FACTORS FOR MAINTENANCE
FOLLOW THE 7 KEY SUCCESS FACTORS
1. Eat regular meals 2. Control cravings & temptations 3. Managing slip ups 4. Controlling portions 5. Knowledge of proper food combinations 6. Be active 7. Continued support
KEY SUCCESS FACTORS FOR MAINTENANCE
TASTE THE FREEDOM!
