When you are almost done with phase 3 you make think that entering phase 4 is a lot easier. You might misunderstand the phrase “you can start introducing the foods you were banned to eat”, or to gorge on all the things you have not been eating! Phase 4 is indeed a continuation of the process of weight loss and maintaining that weight loss for the rest of your life. You are not yet done watching what you eat there are still chances that you will see a gain in this phase so continuing to analyze the gain is very important.
The main rule in phase 4 is ‘slowly introduce sugar and starches to your diet”. The technique here is adding an item one at a time so that it will be easier to determine the culprit of the gain. If a particular item causes you to gain weight then find other alternatives of that item. Like when you added white flour and it causes you to gain weight, find other alternatives of the flours available.
Here are a few things you can do.
- Everyday journal of the foods and beverages you are eating should be continued. If you gained the following days check on the list of foods you have eaten prior to the gain. Usually you will see an effect after 48hours. If a gain may occur check the food and analyze your findings. It may be from the food directly of from the additives and chemicals added to the food.
- Now that you have analyzed and identified the foods that made you gain, keep a list of it so that it will be easier for you to determine when you try these foods again. Give it a break for a while and then after a few weeks try them again until such time your system stabilizes and can possibly adopt these items at least on a minimal basis.