This weight management plan has given to us by Jennifer Loomis-Beaver of FFL1. I believe she said its very similar to how they work the plan at Curves.. But apparently it works fantastically!!!
Phase 1 lasts 7 days and consists of 1200 calories. 200 for breakfast 100 for snacks (2) and 400 for lunch and dinner.
Phase 2 which lasts a minimum of 23 days (longer if you're consistently losing 2lbs a week) and is 1500 calories. 300 for breakfast 200 for snacks (2) and 400 for lunch and dinner.
Phase 3 which is 2000 calories and lasts 2-4 weeks. 400 for breakfast 200 for snacks and 600 for lunch and dinner. During Phase 3 you weigh daily and if at any point you have a 3+ lb gain you drop down to 1200 calories for a day or so then go back up to 2000.
You continue to follow this cycle till you reach your goal weight, at that time you go up to 2000 calories weighing in 1x a week. If at any point you gain 3+ lbs over goal then you drop back down to 1200 for a couple days.
The idea is that by switching up your caloric intake you won't plateau (expect while on the 3rd phase) and you'll develop healthy eating habits that will ensure you keep the weight off.
There are two diet plans you can follow with this. Either a high protein or high carbohydrate.
Higher Protein: 45% Protein, 30% Carbohydrate 25% Fat
Higher Carbohydrate: 45% Carbohydrate 30% Protein 25% Fat
The plan allows free vegetables, but remember these do still contain calories and can add up.
The goal of Phase 1 is to jump start your weight loss.
The goal of Phase 2 is to Increase calories to protect muscle tissue and metabolism.
The goal of Phase 3 is to boost metabolism and maintain current weight.
With this plan it is recommended that you work out a minimum of 3x a week and walk most days, drink a minimum of 64oz of water.
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