Tips For Succeeding on Phase 3
As you go through the Amino Diet you will notice that there is less structure and you have more control over the foods you choose. We are often asked what to do on phase 3 when you are no longer losing weight. How do you maintain the weight you have lost during phases 1 and 2?
Here are some helpful tips to keep you going:
- Continue to eat five meals per day. This helps to keep your metabolism going while no longer taking the drops. Remember that low glycemic index foods are still your best options on a daily basis. There are many places on the internet where you can find lists of low glycemic foods. You should still try to limit your sugar and starch intake. This doesn’t mean that you can never have them, just that they should be eaten only on occasion.
- Try to make your meals “balanced” with the 40-30-30 plan. (40% of the calories from healthy carbohydrates, 30% from lean proteins, and 30% from healthy fats) Each meal should have healthy carbohydrates, proteins, and healthy fats.
Here is an example of a breakfast:
½ C non-flavored oatmeal
¾ C blueberries
1 hard-boiled egg
1 C tea
- More than counting calories, it’s a combination of calories, types of foods, exercise, biology and age that determine your level of maintenance. Remember that we want the diet to create a lifestyle change that will last. Allow yourself occasional treats so you don’t become too bored with your food. Also, as you age, your calorie requirements will go down.
- Generally speaking, women should get between 1,600 and 2,200 calories, depending on their activity level. Men should get between 2,000 and 2,800 calories, again depending on their activity level. If you are working out, you will need the higher number of calories. Remember, that a protein shake following a workout is still a good idea.
- Knowing your recommended calorie intake per day is a good idea but remember it’s about more than the calories. The following are the instructions:
- Calculate your Basal, BMR. The BMR is the rate at which your body burns calories during rest. These equations are based on the Harris-Benedict model.
- For women: 655 + (4.7 x height in inches) + (4.35 x weight in pounds) – (4.7 x age in years)
- For men: 66 + (12.7 x height in inches) + (6.23 x weight in pounds) – (6.8 x age in years)
- Calculate your Active Metabolic Rate, AMR. The AMR is the amount of calories burned during activity. This is the same for men and women.
- For someone who does very little or no exercise, just daily tasks, the number is the same as the BMR above.
- For someone who does light exercise, 1-2 times per week, the AMR is the BMR x 1.375.
- For someone who does moderate exercise, most days during the week, the AMR is the BMR x 1.55
- For someone who does hard, intense, daily exercise, the AMR is the BMR x 1.725
- For someone who does extra hard exercise, hard labor or athletic training, the AMR is the BMR x 1.9
- The AMR number would then be the amount of calories you should eat daily to maintain your weight based on your activity level.
- Remember that we are still here for you. Stay active on Facebook and call us when you need us. We are here to help. The recipes are also a good way to keep the food new and yummy.
We wish you all the success you are looking for. Congratulations on getting this far. Keep in touch; we love to hear how you are doing.
Coaches are here to support you on Facebook or at 800-980-7208!