Extraordinary results. Awesome momentum headed into Phase 2!
OK! You finished Phase 1 of my RABBAP Vector protocol and you’re ready for Phase 2 – days 29 through 56. By adhering to the protocol in Phase 1, you lost 9 to 10% of your initial body weight! You did this with sheer determination, dedication to the protocol and without harmful medications or expensive, commercial weight loss food programs.
In phase 2, you’ll achieve an additional 3% to 5% weight loss, providing you adhere to protocol. To calculate your expected weight at the completion of phase 2 multiply 0.95 times your current weight. For example, at 180 today, you’ll weigh 171 on day 59. Amazing! You’re looking at the new you!
Here’s Phase 2:
Breakfast: same as Phase 1 – 1 cup each raspberries, blueberries and blackberries. On Saturday or Sunday mornings, celebrate with a 3 egg vege omelet and a single slice of bacon.
Lunch: at least 50% of the time or more, it’s same as Phase 2 – 2 apples or 2 oranges. Occasionally, enjoy a white cheese cheeseburger. Avoid mayonnaise. No fries. Eat just half the bun.
For dinner enjoy 8 oz. of protein – chicken, fish, or lean red meat; salad; and vegetables. Eat all the salad or vegetables you want. For salad dressing, up to 2 tablespoons of your favorite, as long as does not exceed 45 calories per tablespoon. You may also have potatoes, rice, bread or pasta in a portion sized no larger than a deck of cards.
Exercise? Ramp it up; increase the intensity; and do it at least 30 minutes or more, most days.
NO snacking – if you must, eat another apple or orange or some fresh vegetables.
Go light on alcohol: 6 oz. of red wine or 12 oz. light beer.
No sweetened beverages (Stevia if you must have sweetener in coffee or tea).
Multivitamin: 1 Be Healthy! Be Happy! Immune Health Pro – Micronutrient Daily and 1 Bone Health Pro – Calcium Citrate or similar works in nicely.
In Phase 2, you may find it tempting, and far too easy, to slip back into the eating behaviors that created your weight situation in the first place.
Here are the danger zones:
Mexican food, chips, and nuts. Yeah, nuts are healthy, just don’t go nuts; no more than a of a quarter cup, period! Go extra light on cheese and butter.
SAY NO TO: ice cream, cake, cookies, and desserts! Realize this: one donut is equal to 400 calories, also known as 40 minutes of exercise!
SAY NO TO: Fast foods. Eating out. Costco food teasers. Foods you can eat straight out of a package, and sugary beverages.
Never say, “I’ve been good. Just one won’t hurt!”
WEIGH and record your weight daily. Discover your danger zones by thinking, “What did I eat yesterday that caused me to go up?”
You will go down most days, but you may go up. No need to be discouraged. Foods high in sodium may cause fluid retention and apparent weight gain. Get back on track. Lower sodium intake.
No purging, enemas, diuretics, or laxatives – such “techniques” are unhealthy and not a road map to successful weight loss and maintenance.