The maintenance phase (also known as Phase 3 created by Kevin Trudeau and the stabilization period) is the 3 week period after you finish your injections. There are a few simple rules you must follow: you must weigh yourself every day, you must remain within 2 pounds of your last injection weight (either above or below), and you cannot eat sugars and starches. It is extremely important to eat enough protein on this phase.
Low Carb Vegetables
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
* Sprouts (bean, alfalfa, etc.)
* Greens – lettuces, spinach, chard, etc.
* Hearty Greens – collards, mustard greens, kale, etc.
* Radicchio and endive count as greens
* Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
* Bok Choy
* Sea Vegetables (Nori, etc)
* Cabbage (or sauerkraut)
* Cucumber (or pickles without added sugars)
* Peppers (all kinds)
* Summer Squash (including zucchini)
* Scallions or green onions
* Bamboo Shoots
* Brussels Sprouts
* Snow Peas (pods)
* Green Beans and Wax Beans
* Artichoke Hearts
* Spaghetti Squash
* Celery Root (Celeriac)
* Turnip (see Carb Counts of Root Vegetables)
* Water Chestnuts
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
* Carrots (depends on diet)
* Potatoes in all forms
* Winter Squashes (particularly acorn and butternut)
Choose Low Sugar Fruit
Fruit is an area where some of the low carb diets part company, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don’t allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
Fruits lowest in sugar:
Fruits fairly high in sugar:
Fruits to be avoided in the maintenance phase:
* Dried Fruit
Foods to Avoid:
Avoiding sugar simply means avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool-aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola – nothing with sugar.
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time. Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs.
Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.