Transition

Congratulations on reaching your weight loss goal! Getting to a healthy weight is just the beginning of a lifelong path to optimal health. Incorporating healthy habits such as eating breakfast, regular exercise, utilizing support, eating low fat meals 6 times a day, individualizing your plan and monitoring your weight is essential for maintaining all that you have accomplished. The next step is to transition to your maintenance plan.

The transition plan is outlined below. Dr. Wayne Andersen also reviews transition and maintenance in chapters 8 through 11 in his book "Dr. A's Habits of Health".

The purpose of transition is to gradually increase your food choices and your calorie intake as you move out of the fat-burn state. If you skip transition, you will likely gain a few pounds and move above your target weight. Done properly, you should not gain weight in transition, and you should continue to lose some fat.
You want to start thinking about Maintenance during the transition phase!

Listen to this support phone call recording to start on your transition journey! (transition.wav 12MB right click to save file to your computer.)

The four stages of transition are as follows:

Stage 1: Additional Vegetables

Week 1
(850-1050 calories)

Any of your favorite vegetables can now be added back as your selection.

 

What you eat:

5 MF Meals 1
Lean & Green Meal
1 additional cup vegetables

You are adding in some additional calories in the form of another serving of veggies. You can now enjoy any veggies (even the ones that used to be off-limits like carrots, onions, etc.)

 

 

Extra Veggies

Stage 2: Fruits

Week 2
(900-1150 calories)

Fresh fruit is desired but if canned fruit is used, choose unsweetened or packed in juice - not syrup.

 

What you eat:

4 MF Meals
1 Lean & Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries

 

 

Fruit

Stage 3: Dairy

Week 3
(1000-1300 calories)

Dairy includes low-fat and/or sugar-free yogurt, milk, or lactaid product.

 

What you eat:

4 MF Meals
1 Lean & Green Meal
1 additional cup vegetables
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat or fat-free dairy

 

 

Dairy

Stage 4: Whole Grains

Weeks 4-6
(1100-1550 calories)

Whole grain can be 1 slice of whole grain bread
½ whole grain English muffin
3/4 cup high fiber cereal
1/2 cup whole-wheat pasta
1/2 cup brown rice.

 

What you eat:

3 MF Meals
1 Lean & Green Meal
1 additional cup vegetables – raw or cooked
2 medium sized pieces of fruit or
1 cup of cubed fruit or berries
1 cup low-fat, or fat-free dairy
1 serving of whole grain

Additional 4- 6 oz. of meat, chicken, fish or seafood that is baked, poached or broiled (not fried)

 

Whole Grains

Click here for more information and the next steps...