Transition from Week 1 to Week 2:
- Increase calories per day.
- Add in complex carbohydrates.
- Add in healthy fat (olive/canola oil).
- Use 0-2 Meal Replacements/day.
- Drink a minimum of 2 quarts of water per day.
- Continue fish oil, multivitamin and magnesium (as prescribed).
- Get your calories per day calculated after being off program for 8 weeks. The test is called Resting Energy Expenditure Test (REE). Make that appointment with the front desk.
No Alcohol while you reintroduce foods.
- You will increase your caloric intake by 100-200 calories a day. This is 1400 total calories per day if you were on 4 packets and 1 meal a day on the Quick 20.
- Mix and match from the food list for Week 2 in the Planning Your Day worksheet.
- You will need a minimum of 80 g of protein per day for women and 100 g per day for men.
- You will need 3-4 cups of vegetables a day. See list in the Planning Your Day worksheet.
- Add in up to 120 calories of fruit a day. This is typically 8oz of fruit. See list in the Planning Your Day worksheet.
- You will now add in ½-1 cup of carbohydrates into your daily menu plan.
- Beans (black, navy, pinto, red, lentils, etc), Whole Grains (brown rice, bulgar, quinoa, couscous, etc), Potatoes- See list in the Planning Your Day worksheet for Week 2.
- You now have the option of using up to 1 tablespoon of Olive or Canola oil.
Week 3 and Beyond:
- Weigh every day and watch what your weekly weight (weigh every day and take the average of the 7 days) is doing to see if you need to lower or raise your daily calories.
- Continue record keeping for at least a year.
- When creating your daily meal plan, start with figuring out your sources to reach at least 80-100 grams of protein. Protein will keep you feeling fuller longer than carbohydrates. Then add in your vegetables, then your fruit, fat, and carbohydrate.
- For carbohydrates 100-150 g a day is a good target for keeping carbohydrates low but still including them in your diet.