Dule.ca

I decided to write a post that I can refer to in the coming weeks to remind myself of what I can expect when I reach my target weight (hopefully 5-6 weeks from now). I am working towards losing 20lbs, so my Consoldidation Phase would be 100 days (5 days for every lb lost) and is divided into two equal parts.

First half – 50 days
Protein + vegetables everyday
2 Tb oat bran
1 serving of fruit per day (no bananas, grapes, cherries or dried fruit)
2 slices of wholemeal bread with low fat spread
1 40g serving of cheese (no blue cheese, brie, camembert or goat cheese)
1 portion of starchy food per week (restrict white rice and potatoes)
1 celebration meal per week (3-course)
Pure proteins every Thursday

I can have vegetables everyday!

Bread – 2 slices of wholemeal bread everyday and I expect this could be substituted with a wholemeal bagel. I can top this with melted cheese or some kind of low fat spread. I’m sure I can find  a few muffin recipes using wholegrain flour and mixed with some pureed fruit like apples or even pumpkin. I can have a BLT sandwich for lunch, or an open faced sandwich topped with some sliced meat as a snack.

Fruit – I can have 1 cup of strawberries or blue berries, or pineapple, or melons everyday with breakfast, or as a snack during the day. No bananas though. That will suck since bananas are so easy to transport and very satisfying in a pancake.

Starch – I can have 1 cup of couscous, pasta, brown rice, or beans each week.

Celebration meal – Anything at all want to eat for 1 meal each week – 3 courses plus a glass of wine or alcohol. No second helpings, and no binging.

Second half – 50 days
Protein + vegetables everyday
2 Tb oat bran
2 servings of fruit per day (no bananas, grapes, cherries or dried fruit)
1 40g serving of cheese (no blue cheese, brie, camembert or goat cheese)
2 portions of starchy food per week (restrict white rice and potatoes)
2 celebration meals per week (3-course)
Pure proteins every Thursday

The second phase basically follows the first except daily fruit serving, weekly starchy foods and weekly celebration meals are all doubled.