Maintenance Program

 

Now that you have achieved your ideal weight you are ready to move to Phase3 of our Program.  Phase3 will help solidify your new relationship with food and help you stay at your ideal weight.  You can expect to stay on Phase3 for up to 180 days.  This will ensure that you do not have “bounce back” weight gain. 

• First, continue to avoid starchy and sugar-filled foods.
• Second, consume the appropriate amount of calories for your body type and ideal weight.  The general rule is to add a “0” to your ideal weight.  If your ideal weight is 150 lbs then you should eat around 1,500 calories to maintain that weight.  But remember all calories are not equal.  A recent study found that if you eat a high protein, low sugar diet you will burn up to 300 more calories per day.
• Third, and quite possibly the most important, is to learn and understand the difference between good carbs and bad carbs.  As a general rule stay away from refined and processed foods. Bad carbs are best known by their color – white.  Good carbs however provide more nutrition and help you feel more full.  No hollow calories.  Good carbs will also give you more energy to fuel your frenetic lifestyle. 
• Fourth, fibrous carbs and green vegetables are full of fiber, nutrients, and are low in calorie density. It’s hard to eat too much fibrous carbs and greens.

Below we give you a sample of a daily food plan for those on 1300 to 1500 calories. We have also included is a list of the best fibrous carbs, vegetables, lean proteins, fruits, and starchy carbs/whole grains.  Try and stay true to this list as it will help you maintain your weight. 

 

PHASE3 DAILY MEALS (MAINTENANCE)

 

DAYS 1-14

Below you will find a typical 1300-1500 calorie day. 

The additional supplements in this Protocol can be found at:

www.lean28.com

 

Breakfast (250 to 300 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

3 eggs with or without one 45-calorie piece of sliced toast or 1-cup cereal (Cheerios, Total, or Special K) with 1-cup skim milk and a banana.  Or 3/4 cup of oatmeal (not instant), Cream of Wheat or Zoom (whole wheat hot cereal) with 3 tbsp of Almond Milk or Skim Milk with a 45-calorie piece of toast.

 

Lunch (400 to 450 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

8-10oz of Lean Protein (see list below).

Add Mixed Greens with low-cal dressing (50 cal or less such as 2 tbsp of Kraft Light Zesty Italian equals 30 cal).

1-cup cooked or raw vegetables and 1 cup of fruit or one-half cup of cottage cheese with half an apple.

 

Snack (150 to 200 calories)

Take 1 dropper of Ultra6 WeightLoc™.

8oz Protein Shake (low carb/calorie – Whey Protein 90 cal) with water (between meals) or sugar-free sweet pickles and white turkey breast or a low carb protein bar (200 calorie or less protein bar) or a 100-calorie (when popped) bag of popcorn and half an apple.

 

Dinner (500 to 550 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

10-12oz Lean Protein (see list below).

2 cups cooked or raw vegetables. 

1 cup of fruit.

 

PHASE3 Daily Meals (Maintenance)

Days 15-49

Breakfast (250 to 300 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

3 eggs with or without one 45-calorie piece of sliced toast or 1-cup cereal (Cheerios, Total, or Special K) with 1-cup skim milk and a banana.  Or 3/4 cup of oatmeal (not instant), Cream of Wheat or Zoom (whole wheat hot cereal) with 3 tbsp of Almond Milk or Skim Milk with a 45-calorie piece of toast.

  

  Lunch (400 to 450 calories)   

Take 15 drops of Ultra6 Vitamin B12 drops.

8-10oz of Lean Protein (see list below).

Add Mixed Greens with low-cal dressing (50 cal or less such as 2 tbsp of Kraft Light Zesty Italian equals 30 cal).

1-cup cooked or raw vegetables and 1 cup of fruit or one-half cup of cottage cheese with half an apple.

 

 Snack (150 to 200 calories) 

Take 1 dropper of Ultra6 WeightLoc™.

8oz Protein Shake (low carb/calorie – Whey Protein 90 cal) with water (between meals) or sugar-free sweet pickles and white turkey breast or a low carb protein bar (200 calorie or less protein bar) or a 100-calorie (when popped) bag of popcorn and half an apple.

 

Dinner (500 to 550 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

10-12oz Lean Protein (see list below).

2 cups cooked or raw vegetables.

1 cup of fruit.

 

PHASE3 Daily Meals (Maintenance)

Days 50-165

Breakfast (250 to 300 calories)

Take 15 drops of Ultra6 Vitamin B12 drops

3 eggs with or without one 45-calorie piece of sliced toast or 1-cup cereal (Cheerios, Total, or Special K) with 1-cup skim milk and a banana.  Or 3/4 cup of oatmeal (not instant), Cream of Wheat or Zoom (whole wheat hot cereal) with 3 tbsp of Almond Milk or Skim Milk with a 45-calorie piece of toast.

 

Lunch (400 to 450 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

8-10oz of Lean Protein (see list below).

Add Mixed Greens with low-cal dressing (50 cal or less such as 2 tbsp of Kraft Light Zesty Italian equals 30 cal).

1-cup cooked or raw vegetables and 1 cup of fruit or one-half cup of cottage cheese with half an apple.

 

Snack (150 to 200 calories)

Take 1 dropper of Ultra6 WeightLoc.

8oz Protein Shake (low carb/calorie – Whey Protein 90 cal) with water (between meals) or sugar-free sweet pickles and white turkey breast or a low carb protein bar (200 calorie or less protein bar) or a 100-calorie (when popped) bag of popcorn and half an apple.

 

Dinner (500 to 550 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

10-12oz Lean Protein (see list below).

2 cups cooked or raw vegetables. 

1 cup of fruit.

 

PHASE3 Daily Meals (Maintenance)

Days 166-180

Breakfast (250 to 300 calories)

Take 15 drops of Ultra6 Vitamin B12 drops..

3 eggs with or with out one 45-calorie piece of sliced toast or 1-cup cereal (Cheerios, Total, or Special K) with 1-cup skim milk and a banana.  Or 3/4 cup of oatmeal (not instant), Cream of Wheat or Zoom (whole wheat hot cereal) with 3 tbsp of Almond Milk or Skim Milk with a 45-calorie piece of toast.

 

Lunch (400 to 450 calories)

Take 15 drops of Ultra6 Vitamin B12 drops.

8-10oz of Lean Protein (see list below).

Add Mixed Greens with low-cal dressing (50 cal or less such as 2 tbsp of Kraft Light Zesty Italian equals 30 cal).

1-cup cooked or raw vegetables and 1 cup of fruit or one-half cup of cottage cheese with half an apple.

 

Snack (150 to 200 calories)

Take 1 dropper of Ultra6 WeightLoc™.

8oz Protein Shake (low carb/calorie – Whey Protein 90 cal) with water (between meals) or sugar-free sweet pickles and white turkey breast or a low carb protein bar (200 calorie or less protein bar) or a 100-calorie (when popped) bag of popcorn and half an apple.

 

Dinner (500 to 550 calories)

Take 15 drops of Ultra6 vVitamin B12 drops.

10-12oz Lean Protein (see list below).

2 cups cooked or raw vegetables. 

1 cup of fruit.

 

CHEAT DAY

As time goes on the body grows accustomed to a set regimen. As such, it’s a tremendous benefit to implement a cheat day. One day per week and only one day per week, we suggest you increase your calorie count by 40 to 50 percent. This means that if you have been eating at a 1500-calorie level, you should increase it once a week to 2100 to 2200 calories. Remember; please don’t eat many refined or processed foods. It’s okay to eat some of those wonderful homemade oatmeal chocolate cookies, your favorite pizza or cheesecake, but keep it to a couple of cookies, a couple of pieces of pizza or an average piece of pie. This cheat day really does help. You will be surprised at how good this works.

 

PHASE3 – Approved Food List

Fibrous carbs

Broccoli

Asparagus

Spinach

Brussels Sprouts

Green Beans

Bell Peppers (green or red)

Zucchini (summer squash)

Tomatoes, natural tomato sauce, salsa

Lettuce and other salad greens (the darker the better)

Kale

Cauliflower

Cabbage

Onions

 

Top VegetablesBroccoli

Asparagus

Spinach

Salad Greens

Tomatoes

Cauliflower

Peppers (green, red, or yellow)

Zucchini

Cucumbers

Onions

Mushrooms

Radishes

Peas

 

  Top Lean Proteins  

Egg Whites (whole eggs are okay but in more limited quantities)

Chicken Breast

Salmon

Turkey Breast

Top round steak (grass fed beef preferred)

Flank steak (grass fed preferred)

Lean ground turkey

Bison/Buffalo (lean game meats)

Trout

Whey or Casein protein (protein powder supplements)

 

Top Fruits

Grapefruit

Apples

Blueberries

Cantaloupe

Oranges

Nectarines

Bananas

Peaches

Grapes

Strawberries

Peaches

Pineapple

 

Starchy Carbs and Healthy Whole Grains

Sweet potatoes (or yams)

Brown rice

Oatmeal (the natural, unsweetened kind!)

Black eyed peas

Lentils

Squash

Peas

Chickpeas

Beans: black, pinto, navy, kidney, etc. (avoid re-fried beans)

Quinoa (a natural whole grain)

100% whole grain bread and pasta products (use in moderation - even though they are made with the whole

grain, they are lightly processed and calorie dense)

 

Bad Carbs

2% or Whole milk

White Bread

Pasta (non-whole wheat)

White Rice

Pudding, Custards, Ice Cream

Cakes and Cookies

Donuts (other pastries and baked goods)

Pancakes and Waffles (including the syrup that goes on them)

Jellies and Jams

Salad dressing

BBQ sauce

Most Sauces (high in sugar)

Honey or other sweeteners

Juices and High Cal/Carb Sports drinks