Tips once on maintenance

[shell]

Thought I would start a thread on handy tips people have learned once they have reached maintenance.

Anything that can be helpful for others.

Here a few I have learnt that is working for me:

1. Remember weight doesn't always show up on your scales the next day, sometimes it can take a day or so.

2. Keep up your water intake and Multivitamins.

3. Always include protein with any meal you have, preferably eat some of the protein first (stops your insulin spiking)

4. As recomended by Dr Cohen- watch when and how much fruit your body can handle - usually for me fruit before lunch makes me hungry during the day, so I have it late afternoon or after tea.

5. Egg whites are a great source of protein, have no fat, are great for snacks, are very filling and really bulk up a meal!

6. DON'T PANIC IF YOU PUT ON A BIT OF WEIGHT! - You now have the tools to fix it straight away.

7. Give yourself time to work out what your body can handle- some will learn quicker and some people will take a bit longer- just NEVER GIVE UP!

8. Don't be afraid to ask question or for some help, that is what this forum is all about.

Shell

[Alibaba]

Thanks so much. I found my one dress too tight this morning as I definitely gained weight after refeeding. I am just a little scared at how fast I gained it. In any case, I will just take it slowely and breathe deeply and try not to overdo it during the Christmas break.

I thought that miraculousy I will just stay at the end of refeed weight, but I realise I have to think about what I eat and work it out all the time, with only the occassional treat.

[angelbum]

Hi Shell,

Thanks so much for this post. I have been feeling exactly the same as Alibaba just mentioned - while clothes aren't tight yet, I jumped on scales this morning and have gone up nearly 2kgs in about 3 weeks. I did have 4 xmas parties in the last week and am now enjoying not having had a drink in the past 3 nights (never would have thought I'd say that pre-cohens ) but it has left me a little terrified!

Do you think I should go back to original program to drop these kgs... or just stick with refeed type weights and see how I go... i just so don't want to go back to the weight i was!!
from AB

[shell]

Hi anglebum,

Just cut out carbs for a couple of days and see how you go.
It will also be fluid from the alcohol!

Let us know how you go.

Shell

[Butterfly Maiden]

Hi Everyone, I need help with maintenance, I really need some support, I finished refeed last week and over indulged on the weekend, trying to get back on track this week has been challenging, can anyone please help me, I can't believe that I actually gained two kg in a week! I don't want to undo all my efforts. Also I'm off on a holiday next week, can anyone recomend any tips for travelling?

MB

[carrieanne_c]

i can gain 3 in weekend! Extra water, no carbs! and day 3-4 refeed quantities should get you back to normal-!

[Kohinoor]

Hi Butterfly,

You'd have to eat a LOT to really gain 2Kgs (approx. 16000 calories, over and above your daily requirements ) so it is more likely that you are "holding water". Carrieanne gave the answer....

Re "tips while travelling, click the link, then seek out post #8.
http://newyouforum.com/forum/showthread.php?t=9170

Shanara has accumulated a number of useful links (saves you searching for them),

Koh

[Pegasus]

Hi,

I am new to the forum, and starting on maintenance soon. Was wondering if there is a thread on maintenance tips of what to take with you daily so as not to be caught out with the maintenance rules?

eg cheese or egg for protein?
nuts for carbs? or are crackers enough?

ie if I am out and want dessert, what do I do?
Ditto alcohol

Any other strategies too please to enable us to follow as many of the guidelines as we can when things come up?

Thanks!

[Tantravaya]

Originally Posted by Kohinoor

Hi Butterfly,

You'd have to eat a LOT to really gain 2Kgs (approx. 16000 calories, over and above your daily requirements ) so it is more likely that you are "holding water".

Actually I have to disagree here. What Cohen's taught me about my body is that I can't mix proteins and I can't eat different proteins within 5 hours of each other. I also learnt that I need to avoid complex carbs. I can eat simple sugars ok but not starchy or complex carbs. If I break any of these rules I put on fat immediately and its fat, not water. My weight gain isn't from calories at all, it's from inappropriate (for me) eating that disrupts my hormones.

I have just been on a 9 day camping trip in the Kimberley of WA. It wasn't always possible for me to remain strictly complex carb free and to keep my 5 hour protein rule given the group feeding. There were no corner stores, deli's, servos or supermarkets in the wilderness. In 9 days I put on 3 kg, just from breaking my rules. My calorie intake was quite low. I estimate about 1200 cals per day. Because I am a vegetarian, group meals didn't always include appropriate protein for me and did include lots of carbs. Complex carbs and meat seem to be our national food staples.

When I am home and stick to my daily eating plan my variance in weight is really minimal. Now I am back to my basics with smaller portions to drop the weight.

[Tantravaya]

Originally Posted by Pegasus

Hi,

I am new to the forum, and starting on maintenance soon. Was wondering if there is a thread on maintenance tips of what to take with you daily so as not to be caught out with the maintenance rules?

eg cheese or egg for protein?
nuts for carbs? or are crackers enough?

ie if I am out and want dessert, what do I do?
Ditto alcohol

Any other strategies too please to enable us to follow as many of the guidelines as we can when things come up?

Thanks!

I think the best way to tackle maintenance is to work out what your own personal set of "rules" are. It will take some time, some focus and commitment however when you know the rules that apply to you, you will know what you can and can't eat.

I can't eat complex carbohydrates and I can't mix proteins nor eat proteins within 5 hours of each other or I gain instant weight. This increase is totally disproportionate to the amount of food I have eaten.

My favorite dessert is cheesecake. I don't eat the base. I substitute the protein in my meal with the cheesecake after the meal. So I might have salad and veges followed by cheesecake. I also love lemon meringue pie. Again I can eat the pie as long as the egg in the pie is the only protein that I have within a 5 hour period. I am also a chocolate lover and if I stick with dark chocolate that has 85% cocoa, I can eat a small piece as a snack anytime.

Maintenance is a breeze once we work out our personal set of Rules that apply to our body. Dr Cohen and the clinic can't do this for us. We have to be focused and in tune with how we react to every little thing that passes our lips.

[Kohinoor]

Hi Tantravaya,

Interesting posts - you really have been doing your homework re your body.

I can't eat complex carbohydrates and I can't mix proteins nor eat proteins within 5 hours of each other or I gain instant weight. This increase is totally disproportionate to the amount of food I have eaten.

Hey, good point - and I well remember Asy saying similar about "the wrong curry" - a disproportionate increase which doesn't come down to "weights of foods, or calorific values".

Actually I have to disagree here. What Cohen's taught me about my body is that I can't mix proteins and I can't eat different proteins within 5 hours of each other.

Thanks for pulling me up on that one, Tantra - I wonder if what you are experiencing may well relate to others.

BTW, I still point people to the link you provided (provided below for reference). Though I can't validate it, I found it a VERY interesting point for discussion. And, if you are living it, there are bound to be others facing the same.
http://newyouforum.com/forum/showthread.php?p=257075#post257075

Thanks for continuing to add very pertinent information for all,

Koh

[littlemiss]

Koh - I am one of the lucky ones that can mix their proteins and not gain weight!

[ConnieK..]

Hey Koh,

I have realised I can't mix proteins either without consequences - big no-no for me, well actually Paul noticed and pointed it out to me this led to much grumbling about things - mostly including phrases such as - not fair, bloody metabolism sucks, life grumble grumble etc etc.

so it isn't just tantravaya there are other ohhh so lucky ones

Connie