Continued Reduction

Congratulations! You have successfully completed the rapid reduction phase of your diet, and now you are moving into a phase where you will continue to lose weight, although not quite as quickly. During the Continuing Reduction phase, you will start to add back some carbohydrates to your diet, while continuing to lose weight. You can stay on this phase of the diet as long as you need to, in order to help you achieve your weight reduction goal(s).

Here you will start to reintroduce good, healthy carbs to your diet. These carbohydrates will have a relatively lower glycemic index, and will not cause the insulin spike that refined carbohydrates will cause. This not only allows you to have more variety in your daily menu, but you can begin to combine things to make an infinite variety of tasty dishes. Rather than give you specific recipes for each meal of each day of the week, I believe it is more instructive to give you the principles you need to build your meals. It's sort of like the ancient Chinese proverb: "Show a man how to fish, you feed him for a day. Teach a man to fish, you feed him for a lifetime." I'd rather teach you how to fish. I'll give you the principles to use to construct good, healthy meals.

One point I will reiterate: keep a food diary. It's not so much that you need to count every carb, but if you plateau in your weight loss, you can go back and see where the excess carbs -- or calories -- snuck in.

Breakfast:

Combine:

4 to 6 ounces tomato or vegetable cocktail juice

Eggs (leave out at least 50% of yolk) or low fat sausage

Or

High fiber acceptable cereal with 4 ounces skim or 1% milk (use a small bowl)

Walker Diet Shake (One half serving if you are eating cereal. Full serving if this will be all you have for breakfast).

Snack: Same as Rapid Reduction

Lunch:

Combine:

Acceptable vegetable or salad with low carb dressing

Open-faced sandwich on low carb bread, spread lightly with regular mayonnaise or mustard (you can leave out the bread and use a roll-up as in the Rapid Reduction phase if you like.) Remember, use just one slice of low carb bread.

Or

Low carb bar or Shake

Acceptable fruit or vegetable

Snack: Same as Rapid Reduction

Dinner:

Combine:

Meat portion

Acceptable carb

Acceptable vegetable

Dessert: You can have this nightly if you stick to the type of desert and keep the amount small.

Choice of one of the following:

Acceptable fruit
Low carb candy (small portion-not entire bar)
Low Carb hot cocoa mix (Keto)
Mocha-flavored Ricotta (3 tablespoons ricotta, part skim), 1/2 scoop Keto Hot Cocoa mix, 1/2 teaspoon decaffeinated coffee crystals. Mix well.

Building blocks

Acceptable fruits:

Apple, Berries (any variety), Cantaloupe (1/8 of melon), Grapefruit (1/2), Orange (1/2 or fruit, not juice), Peach, Pear.

Acceptable Cereals:

Old fashioned Oatmeal (not instant), All-Bran, Barley, Fiber One, Quinoa, Wheat Bran. Use 1 cup prepared (usually about 1/2 cup dry.)

Acceptable vegetables: Any variety salad, with low carb dressing (keep dressing to 1 or 2 tablespoons), Asparagus, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Celery, Collard Greens, Cucumber, Eggplant, Onion, Peppers, Radishes, Spinach, Sprouts, Squash (yellow and zucchini, not acorn or butternut). Carrots in small amounts.

Acceptable Carbs: Beans of any type, except Baked, Black-eyed peas and Pinto. Brown rice (1/2 cup), sweet potato (small), one slice low carb bread (drizzled with 1-2 teaspoons extra virgin olive oil), 6 Reduced Fat Triscuit crackers.

Meat Portion: 1 to 1 1/2 chicken breast, 6 to 8 ounces broiled or grilled fish (bass, haddock or perch have lower mercury levels), enough turkey breast to cover 1/3 of a dinner plate (cut 1/2 inch thick), 6 to 8 ounces lean steak, 6 ounces lean ground beef patty.

By the way, if you are really hungry before dinner, try taking a fiber supplement -- such as Walker Diet Daily Fiber, or Walker Diet Enhance -- with 12 ounces water. Wait 15 to 20 minutes, and if you are still hungry, eat your carbohydrate portion or vegetable now, and omit it from your dinner.

Walker Diet Enhance is a safe, natural weight reduction supplement. It combines fiber to help fill you up, green tea to help boost your metabolism, and Phase 2 Starch Blocker, which can help slow the absorption of carbohydrates.

You can also increase your wine intake a bit more now, but I would still limit this to one glass 2 or 3 times per week. The calories do add up. I'd still try and stay away from beer, because of the carbs and calories. Even low carb and light beers contain enough calories to set you back a bit. Plus, alcohol tends to increase your appetite, so you may be more prone to cheat and eat bad carbs, or just plain overeat and take in too many calories.