Phase 3: The Rest of Your Life

This is the maintenance phase: how you'll eat for the rest of your life. It's the most liberal stage. You can continue to eat snacks if you need them, but most people find that they are satisfied without them.

There will always be times when you overindulge a little even after years on the diet. Those are the times when you'll switch back to Phase 1 for a week or two. You'll get back to where you were, and then you'll return to Phase 3.

Phase 3 Sample Meal Plan

· Breakfast

½ grapefruit

Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)

Whole grain toast, 1 slice

Decaf coffee or decaf tea with fat-free milk and sugar substitute

· Lunch

Roast Beef Wrap <http://www.prevention.com/cda/feature2002/0,4780,5348,00.html#roastbeefwrap>

Nectarine

· Dinner

Grilled salmon with tomato salsa

Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)

Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

· Dessert

Chocolate-Dipped Apricots <http://www.prevention.com/cda/feature2002/0,4780,5348,00.html#chocolatedippedapricots>

· Don't Forget (All Phases)

1. Drink at least eight glasses of water or decaf beverages (club soda, unsweetened flavored seltzers, decaf tea or coffee [no sugar], decaf sugar-free sodas) per day.

2. Limit caffeine-containing beverages to 1 cup per day.

3. Take a daily multivitamin and mineral supplement.

4. Take a daily calcium supplement (500 mg for men of all ages and women under 50, 1,000 mg for women over 50).