Phase 4 Instructions

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THE FREEDOM OF PHASE 4! MAINTENANCE Phase

Now that the first 3 Phases have been completed and weight loss has been achieved… it’s
time to enjoy the freedom that you have while maintaining your new shape! Phase 4 is a
very simple maintenance plan; you need only to understand a few simple principles.

Good food combinations are essential during the Maintenance Phase.
Carbohydrates and Fats should be separated. Like two troublesome students, a teacher must put
them at opposite end of the classroom. Individually they may be good, but together they can be
trouble.
Here’s the basic rule: a meal that is RICH in Carbohydrates should be POOR in Fats and vice
versa. Note: Though some proteins may contain a little fat (i.e.: white fish), you do not need to separate it from a carbohydrate meal. A meal consisting of Carbohydrates (i.e.: rice, potato) and white fish will not make you gain weight.
Do you eat Carbohydrates for lunch or dinner?
Contrary to popular belief, you should eat complex carbohydrates for dinner, but that’s not carved in stone. It’s wrong to think that if you have carbohydrates for lunch, you’ll be able to burn them throughout the afternoon and that if you have complex carbohydrates for dinner, your body might store them. It’s not that simple. Your body doesn’t use up your lunch during the afternoon. It must digest your lunch, convert it and assimilate it before it can use it for energy. Active people and athletes have pasta for dinner, but they don’t go out and run at night. Similarly, the Tour de France has never been held at night!
At night, your body goes through a long period of fasting, rests and recharges its batteries for the
next day (just like a cell phone). You’d be making a serious mistake if you eliminated or reduced your evening dinner. And above all complex carbohydrates are filling and easy to digest.

Dining Out
When you dine at a restaurant or cafeteria, you might have a hard time finding a meal with
Carbohydrate dishes (rice, pasta, potatoes etc.) prepared without fat. You will also tend to find most Protein (meat and fish) dishes are served with a sauce. If that’s the case, for lunch it’s best to go with a meal consisting of animal protein and raw or cooked veggies that’s prepared with only a small amount of fat (sauce). And you’ll have to forget the “extra” Carbohydrate foods like bread. Then for dinner, have a Carbohydrates dish with as many vegetables as you want.
It’s much easier to control fat intake when you dine in. For example, you can prepare spaghetti with fresh tomato, garlic, basil and a touch of olive oil with as many vegetables as you like. You may also have protein, (poultry, lean meat etc.) Keep in mind that you must always be careful of Fat content and your portion size!

Your Everyday Diet
Remember, at the end of the day you must have (at least) the minimum amount of protein
intake to keep your vitality. (1/2 your weight in grams of protein - 140lb person should
eat at least 70 grams of protein per day). The following is an example of a typical day on Phase 4. You may however, chose the foods you like as long as they stay within our basic principals.
Morning – You may eat all 3 food groups (Carbs, Fats, Protein) if you would like for

Breakfast
• Coffee / Tea
• Whole wheat or whole grain bread, lightly buttered or with jam
• Cereal
• Fruit and a dairy product
• An egg, a slice of ham or a piece of cheese (preferably hard)
Noon - This meal is poor Carbohydrates (or you can have a meal poor in Fats and switch
your evening meal)
• Fresh Meat or fish. All meats and fish are now permitted, but choose lean meats
• Unlimited vegetables
• 1 tablespoon of oil (or more) or sauce
• One serving of yogurt or a piece of cheese
Snack
• Fruit, Almonds, cheese or a protein envelope or bar. Note: The perfect way to never feel hungry is to have 3 meals and 3 snacks throughout the day.
Evening – This meal is poor in Fats
• Unlimited vegetables, in a soup, raw or steamed. Note: Soups are best in the evening.
• A dish prepared with Carbohydrates: i.e.: rice, pasta, lentils, semolina, dried beans, quinoa,
potatoes
• Go easy on the fat when preparing this meal, as it is rich in Carbohydrates. Use no more than 1
teaspoon of oil.
• Fresh Meat, Fish, Poultry or Seafood