DAVID KIRSCH IN A NEW YORK MINUTE

Photo credit: Chad Miller

Transitioning from any hard-core “diet” back to reality can feel as intoxicating as discovering an oasis in a desert. But don’t let everyday temptations get in the way of maintaining the fit body you were born to have.

Just as you must continue to exercise to maintain the results you achieved in the Ultimate Summer Slimdown, you need to take control of the foods you put in your mouth. This means staying away from the naughty foods I’ve addressed in my A, B, C’s of Nutrition: No Alcohol, No Breads, No starchy Carbs, No Dairy, No Extra sweets (including soda, fruit juice or other sweeteners,) No Fruits and most Fats, and no coffee.

Does this mean I have to live without wine and cheese or my favorite vices for the rest of my life? No! This isn’t a dietary death sentence but a framework that will keep you from falling off the horse.


What to Eat, Post-Slimdown
During Phase 1 of Maintenance, which typically lasts a couple of weeks or until you’ve achieved your weight loss goal, you will stick with my recommendation of eating five meals and snacks a day, ideally at 7AM, 10AM, 1PM, 4PM, 7PM. Here’s a breakdown of a typical day’s meals for keeping you satisfied and energized:

Breakfast
Start your day with protein – either a protein shake (preferably whey protein) or egg whites.  Supplement with a multivitamin or the equivalent like my Vitamin Super Juice and calcium.

AM Snack
Refuel with a high protein snack such as 3 oz. canned tuna, chicken, hard-boiled eggs or 10 almonds.

Lunch
This should be your largest meal. Stick with lean sources of protein, like 6 oz. chicken, turkey or fish along with a half plate of low starch vegetables like spinach or broccoli. Dress it with plain vinegar or lemon and olive oil.

Afternoon Snack
Enjoy another high protein snack. For an extra energy boost, supplement with ginseng and Vitamin B-12.

Dinner
You should get most of the calories your body needs earlier in the day. That’s why I recommend ending your day with a protein shake. This also gives your body the amino acids they need to repair themselves. If you don’t want a shake, go for a small, 6-oz. portion of protein (chicken, turkey, fish, shrimp), along with steamed green vegetables or a mixed green salad.

What if I cheat?!
I’ve got good news for you! During this phase, you can add ONE daily serving of any of the A, B, C, D, E, and Fs back into your diet. Which of these dietary no-no’s you eat is up to you – and you can change it every day. The main rule is that you may have only one serving. So, if you start the day with some fruit, you’re done. You can’t follow up with cheese, wine, or some other fattening food.

And if you must, you can knock yourself out with cheat meal. During this meal you can eat whatever you want. Doing this every once in a while (no more than once a week, please!) can keep your motivation strong, reduce cravings, and prevent bingeing.

For info on the healthiest and least fattening options from the A, B, C’s, consult The Ultimate New York Body Plan.

If you missed the opportunity to participate in the Ultimate Summer Slimdown, you can find a similar 14-day program in The Ultimate New York Body Plan book and 7-Day Prescription DVD.