The MakeMeThinner Support Forum

[Patti]

I am trying to get a headstart on transitioning from the 5 & 1 plan to maintenance phase. I've read all of the information from Nancy's newsletters and the Medifast Maintenance info, but am confused about the lean meat part of it.

The information states 3-4 oz. lean meat. Is that it for the day? Do we go from 5-7 oz. of lean meat per day to 3-4 oz. per day? That sounds scary to me. On week 3 (starting point for me) it says to add 1 serving vegetables. Is this to be considered one the the six meals?

Is each weekly addition, vegetable, fruit, etc. taking the place of the extra oz. of lean meat we were eating during the 5 & 1 phase?

I guess I just don't get it

Patti

[Nancy]

Hi, Patti ~

I see that you are getting close to transitioning and that must feel real good to you at this point. I want to commend you for your diligence during the weight loss phase and it is good that you are planning ahead and are thinking about the next step.

My newsletter written some time ago was primarily for people on the complete meal replacement program and also during the era when the protein portions were smaller.

Most people are on the 5 & 1 Program and it certainly makes transition so much easier.

As outlined in the Quick Start booklet, transition is best when done over a course of time. My personal thoughts are to add back a food group each week, even though the Guide book says to add a food every four days.

The first week of transition, the meal plan is basically the same as the 5 & 1 with the addition of 1 more cup of vegetables. Select a serving from the approved list of green vegetables. These may be eaten cooked or raw and enjoyed for a morning or afternoon snack, at the mid day meal or at supper.

Step two is to eliminate one of the 5 Medifast meal packets and replace it with a cup of fresh fruit. Apples or berries make a great fruit choice but truly you may select any fruit you desire.

Medifast recommends that we choose fresh fruit whenever possible. Frozen would be the next choice - try to select fruits that do not have added sugar.

Step Two then is
4 Medifast Meal Packets
Lean and Green Meal (5 ounces of red eat/7 ounces of poultry, fish or shellfish) and the small green salad or the 1.5 cups of green vegetables
1 Cup of Vegetables
1 Cup of Fresh Fruit

Step Three continues to include 4 Medifast Meal replacement packets and all of the above vegetables and fruit. This is when we add back 1/2 cup of dairy such as low fat milk or cottage cheese, yogurt, or low fat cheese. Continue to drink all 8 glasses of water every day, spread your meals out throughout the day. We will continue to eat 6 times a day.

The final step is when we eliminate 1 packet of Medifast and add the serving of bread or grains. I know this is my favorite part. I'm a bready person. I still use 3-4 packets of Medifast each day just because I love it - it is easy to prepare. I've gotten lazy...who wants to spend time in the grocery store with people ramming your ankles with their shopping carts and waiting in line to check out? I also want to get 25 grams of the soy protein each day. I like having oatmeal for breakfast and the Medifast soy oatmeal is yummuh and quick.

3 Medifast meal replacement packets
2 lean and green meals - my lunch time meal is usually a green salad with a small piece of left-over chicken/ fish/ shrimp or a hard boiled egg or some low fat cheese. I eat a smaller serving of protein at the mid day meal than at supper.

1 cup of fruit
1/2 cup Dairy
1 small serving of whole grains - this can be 1/2 cup of cereal or pasta.

I like to eat baked sweet potatoes or yams, rather than white potatoes. I sometimes choose whole grain crackers such as WASA crackers or whole wheat bread or a small piece of corn bread. I don't eat bread very often. I love it, just don't need it.

Record what you eat, that's one way to track your calories. Step up your exercise a bit, keep drinking water...your weight will fluctuate so when you go up a little the first two weeks or so, don't panic. It will come off and balance out. Measure your fruit and vegetables until you really get the portion sizes down.

I stay away from bananas, oranges and melon - it is just too sweet for me and the sugar makes me feel wonky. I feel better when I choose green Granny Smiths or Fuji Apples and when the berries arrive, I eat blackberries and Marionberries. Oh, yeah!

Keep your calories low for several months to prevent weight rebound and stick to your meal plan - all the things you learn during weight loss will help you with weight maintenance:

BeSlim™Breakfast

Exercise

Support - be accountable to others!

Lean meats, low fat foods, low glycemic & low cal

Individual Plan - make a plan AHEAD of time & have your food in the cupboard or refrigerator so there are no excuses to eat off-plan. Be prepared at all times...

Monitor your weight weekly. Keep close tabs on it - it can easily get out of control if you are not careful and you've worked too hard to blow it.

[Patti]

Whew! I am so glad to hear the lean meat remains at the same portion size. I was really worried about that when I read it. And silly me, I didn't think to look at the Quick Start Guide for maintenance...duh
I just went to the Medifast website and printed their brochure.

Thanks for your reply Nancy, I appreciate it and understand it now. I printed your reply for future reference.

Patti