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In Part 1 of this series How to keep those pounds away, I described the Medifast diet Transition phase, the phase you go through once you have achieved your weight loss goal, on your way to the Medifast diet Maintenance phase.  I will conclude this series with the details on the Maintenance phase.

The goal of the maintenance phase is to keep your desired weight that you achived through Medifast weightloss plan for the rest of your life. Hence the goal of this phase is simple: Not to gain wait. Remember that you took in less calories that you burned during the dieting phase? In this phase you ensure that you can keep the calorie intake similar to what you burn to give your body a steady state of weight.

As you did with the 5 & 1 plan (5 lean meals & 1 green meal), you can continue eating 6 meals a day, snacking every 2-3 hours. But now, you can cut back on the Medifast meals to just 2-3 times a day. Happily eat fruits, low fat dairy, whoile grains and even high carb vegetables as long as you stay within your personal daily calorie limit.

How do you know you are keeping those pounds away? Simple! Weigh yourself once or twice a week regularly to give yourself feedback if you need to make any adjustments in your calorie intake. It is best to weigh during the same time of the day each time for consistent reading. I keep a scale in my bathroom, and just step on it every now and then in the morning while brushing my teeth. Keep it convenient, and in no time you will be doing it regularly without any effort put into it.

If you see an upward trend, and if you exceed your desired weight range, no worries.  Do what is called a Medifast Blitz, where you follow the Medifast 5 & 1 plan for just a few weeks to reach your desired weight.

Just like you did during the 5 & 1 dieting, keep drinking a lot of water during transition and maintenance. water helps your body cleanse the toxins, helps keep your skin looking fresh and healthy, and maintain muscle tone. Dring at least 8 glasses of water (64 Oz). You can also drink any other calorie-free drinks like tea, diet soda etc if you like.

The study shows that those that get support along with their weight maintenance strategies succeed much more easily. Help from a frend, co-worker or a family member can  help you at your goal easier. Some people prefer formal weight maintenance groups like WeightWatchers but that is not necessary for everyone to achieve the goals.

Final tip is to include a little exercise as part of your day. Park your car farther at work or when you go for shopping. Use stairs instead of elevators. You will be surprised how much your body will pay you back for these little exercises.

To summarize, you can keep your pounds away with the Medifast diet maintenance plan by following some of these tips:

• Eat healthy breakfast everyday
• Eat low fat meals 6 times a day + eat fresh vegetables. Simply keep your calorie intake to what you burn
• Drink at least 8 glasses of water everyday
• Add exercise to your regular day
• Monitor your weight and act early if you see the upward trend
• Get support

I wish you good luck in keeping your weight to where you want it to be! I know it can be done and done easily: I am doing it, so can you…

In an earlier post on Medifast Diet Review, we learned all about this weight loss program. One of the plus points of the Medifast Diet Plan is that it not only focuses on losing weight, but has a well thought out plan to keep your weight healthy even after you are done dieting. Medifast calls this a Maintenance stage.

When you reach your weight loss goal, you follow the maintenance plan. In this phase, you start eating the foods you did not eat during the dieting period. Some examples are whole grain, dairy products, and high carb vegetables. A controlled transition gets your body used to the high calorie foods and carbs so that you ease into the maintenance through this transition.

For Medifast weight maintenance, each week you increase the calorie intake by adding a new food group each week. the length of the transition depends upon the amount of weight you lost: For 50 or less pounds, use 9 weeks. For 50-100 pounds loss, use 12 weeks. Anything more, use 16 weeks.  The transition period is divided into 4 stages:

1. Stage 1: Add vegetables
2. Stage 2: Add fruits
3. Stage 3: Add dairy products
4. Stage 4: Add whole grains

Stage 1 Medifast Diet Maintenance

In this stage, you can add any of your favorite vegetables that you were holding back so far. You can eat your 5 Medifast meals as usual, with 1 lean & green meal, and 1 cup of vegetables of your choice. You should increase your calorie intake to 900-1050.

Stage 2 Medifast Diet Maintenance

Add fruits in this stage. Fresh fruits are always better, but if you go with canned fruit, do make sure to get the ones without added sugar. Now you can eat 4 Medifast meals, 1 lean & green meal, 1 cup of vegetables and 1 medium size fruit. Te calorie intake stays 900-1050.

Stage 3 Medifast Diet Maintenance

Now you add dairy products like low fat yogurt, milk or other milk products. You can should everything from stage 2, and add a 1/2 cup low fat dairy product. The calorie intake increases to 1000-1150.

Stage 4 Medifast Diet Maintenance

In this final stage, add whole grains, which can be a slice of bread, half of english muffin, a cup of high fiber cereal, half a cup of whole wheat pasta, and half cup of brown rice. You should east 3 Medifast meals, 1 lean & green meal, 1 cup vegetable, 4-6 oz of not fried meat, or seafood, 2 fruits, 1 cup dairy and 1 whole grain of whole grain. he calorie intake now goes to 1350 to 1500.

After this transition, you are in weight maintenance phase. You will stay in this healthy phase to keep your weight at your goal without ever having to go on a diet. We will discuss the maintenance mode in part 2 of this article.

What is an “Unadvertised Special”? Well, it is a deal tucked so far back in a corner on a site that you need vacuum cluener to pull it out.

This is one example: I discovered ths deal while browsing the Nutrisystem site for their latest receipes.  On top of all of their running promotions, you can get $50 (well, $48.64 to be exact) off, PLUS free shipping.  Here is how:

When you place your order, click on the Auto-Delivery Savings link. That will give you $48.64 off + free shipping!  No coupons, no rebates. And yes, no advertisements anywhere on their site on this fantastic deal

Links: Nutrisystem coupons  Nutrisystem for men

Medifast Diet Plan: The Skinny on getting Skinny

Medifast diet plan is simple: Eat 6 times a day, snacking every 2-3 hours. No calorie counting, no points system, no diet pills. Of course that is not the whole story. 5 of the meals are from their specially recommended items, like shakes, bars, drinks, oatmeal, chili, soups, pudding and more. These you can snack every 2-3 hours.

The sixth meal, called lean and green meal, can be 7 ounces of chicken, turkey or fish, or 5 ounces of lean beef, pork or lamb. Grill, bake or poach meats using non-stick spray. Salt, pepper, herbs and spices may be added if desired. You may also use ketchup, mustard or barbecue sauce.

The green part of the 6th meal is Salad or Vegetables: Either 2 cups of salad greens and up to ½ cup raw vegetables, or up to 1 ½ cups cooked vegetables. You may also use low carb salad dressing to go with it.

Since Medifast diet consists of healthy eating, and that you eat every 2-3 hours, you do not crave food, go hungry or feel laking energy. You can purchase their prepared meals of Medifast’s low calorie diet to be successful with this quick weight loss diet plan.

Drink a minimum of 64 ounce of fluids daily, preferably water. You may stay on the healthy diet until you have lost your desired weight and then go on to weight maintenance.

Medifast diet for men is a program designed specifically for men. No all major programs offer special programs for men, so this is especially a good choice for men. (Nutrisystem for men program is another good one to look at). With no calorie counting or point system Medifast has received good reviews from both men and women.

Medifast is running a special for giving a 1 week of diet food free with 4 weeks of supply. Get this Medifast diet plan deal by clicking on the link.

Several readers sent questions whether Nutrisystem flatulence was an issue, like Ultra slim fast gas complaints. After doing some research, and discussing the matter with a Nutrisystem diet counselor, it is my belief that Nutrisystem gas should not be an issue, especially with the tips below. Having said that, do keep in mind that any diet, especially in its early stages, may change your regularity. Here is how to avoid nutrisystem gas/flatulence.

When you start your nutrisystem weight-loss program, if you have symptoms of diarrhea, this means you were not eating sufficient fiber before starting your diet plan. So this sudden increase in fiber may cause diarrhea or gas. To help minimize these problems, you should use cooked vegetables instead of raw. The cooking process will help eliminate some of the fiber content. Fresh fruit should be replaced with canned fruit and juices.

Some individuals who suffer from diarrhea may have a common intolerance to milk called lactose intolerance. If you are lactose intolerant, Lactaid milk may be beneficial. Also, choosing more low fat protein choices instead of dairy choices will be helpful in this situation. NutriSystem has a Skim Milk Alternative, which is a Chewy Fudge Bar, that has calcium added as well. If the problem persists, please contact your physician.

Some people experience constipation when they are on a diet program. Your bowel movements may become smaller and less frequent because less food is ultimately consumed. If you feel constipated, you should consume high fiber fruits, vegetables and continue eating our NutriSystem food. Prunes are a good natural laxative to help with constipation. Three prunes would equal a fruit serving.

Water is also helpful in this situation. You should drink eight 8 oz. glasses of water per day to relieve as well as prevent constipation. General aerobic exercise can also stimulate the bowel and help with this condition.

Two tablespoons of Wheat bran can be added to the meal plan to help relieve constipation. You should also check to see that you are getting your fat serving for the day. Fat will help soften the stool. For any over the counter medicines or fiber supplements, you should consult with your Physician.

Health Policy: Please be sure to eat all the food that is recommended on the NutriSystem meal plan. You could be at risk of health issues if you do not maintain a healthy diet. Additionally, please refrain from starting the NutriSystem program if you are: pregnant, a nursing mother, under the age of 18, anorexic or bulimic, or allergic to peanuts. And please consult your physician before beginning any weight loss or exercise program.
Follow the simple steps listed above, and say bye-bye to nutrisystem gas and flatulence.

PS: There is a special running right now, giving away 1 week supply of free Nutrisystem food with 4 weeks of food. You can also get $50 off and get a free shipping if you check the auto delivery option at the check out.

Who hasn’t heard of the South Beach Diet?  Unless you leaved in a cave, or abducted by an alien for a while, you might even have tried this weight loss program.  But even with over 5 million books in print and more than 600,000 online subscribers, there are still many questions to be answered for the South Beach Diet program.  Here are a few and their answers.

Update: Here is the link for getting 7 days of South Beach Diet for Free.

South Beach Diet Frequently Asked Questions:

• The South Beach Diet was developed by Dr. Arthur Agatston, a cardiologist.

• Rather than focusing on low-fat or low-carb foods, the South Beach Diet recommends a balanced diet with good fats and good carbs, and lots of delicious food! This “smart carb” diet consists of Three Phases:
  South Beach Diet Phase 1: Start Losing Weight. This is a two-week period of eating proteins – like meat, chicken, and fish – and plenty of vegetables, eggs, cheese, and nuts. You’ll cut out bread, pasta, and fruit – to help you banish cravings for unhealthy carbs. But don’t worry – you’ll add them back in!
  South Beach Diet Phase 2: Reintroduce Carbs. Add your favorite whole wheat bread, pasta, and fruits back into your diet. You’ll stay in Phase 2 until you’ve reached all your weight-loss goals.
  South Beach Diet Phase 3: Your Diet For Life. Nothing is off limits in this phase. You’ll continue to follow the basic principles to maintain your weight and feel healthy

• Well, you can get South Beach Diet for Free for 7 days.  You can not get it free for a lifetime.

• Here: Free south beach diet recipes.  They have over 800 delicious and easy recipes! No one will ever know you’re on a diet (not even you!)

So.. even if you were hiding in a cave, it is time to come out and go to the Beach!  Here is a link to the latest South beach diet coupons.

Ok, so we see a gazillion diet programs for women out there, but search Google for weight loss program for men, and not much shows up. Not that men do not want to lose weight (maybe it’s just that they hate to lose anything!  But seriously, how many man would be interested in counting calories, measuring the food intake, or weighing in?

That’s why I was pleasantly surprised to see how the NutriSystem for Men Program is customized for weight loss for men.  Their effectiveness comes from letting the guys eat their favorite foods, but taking control of it in a highly efficient and effective way. The NutriSystem Men’s weight loss program packs the protein and and nutrients a man’s body craves, keeping the sumptuous taste his tongue craves! This is important, as the men.typically do not have a strong peer support system that women tend to have when it comes to losing weight.

Most surprisingly, the Nutrisystem program for men allows the “guy food” like burgers, hot dogs, lasagna, pancakes, pot roast, meatballs, and that too for 5 times a day! The foods are prepackaged and don’t need to be refrigerated, so they can be eaten on the go.

Nutrisystem for Men program is right now running a special, giving 1 week of free men’s Nutrisystem supplements with 4 weeks of supplies. So goodbye beer gut guys!

The Jenny Craig program and NutriSystem weight loss program differ when it comes to the guidance on limiting the use of  the bad carbs in the diet meal plan. 

As everyone knows, the bad carbs  can cause the blood sugar and insulin levels to jump, which in turn can cause the storage of fat.  The good carbs break down slowly in your body, hence encourage stable blood sugar levels. The bad carbs break down very quickly, and hence cause the insulin levels to spike, and most often leave you hungry even after a meal. Both programs support moderate use of good carbs. To help pick the good carbs from the bad carbs (and make some profit along the way :-)), the NutriSystem Nourish program features an entire line of foods specially-formulated to include good carbs, those with low glycemic values. If you do not know what glycemic values are, they measure the quality of carbohydrates and their impact on your blood sugar levels.  as you might have guessed, the good carbs have low glycemic values, and the bad carbs have high glycemic values.

If you purchase the supplements, make sure to use Nutrisystem coupons to get extra fee supplies. The Nutrisystem entrees and desserts have a balanced amount of protein while still remaining low in fat.

To summarize:

The very fundamental philosophies of both the plans are different. The Atkins diet plan’s main focus is controlling the amount of carb intake, while pushing protein. NutriSystem weight loss program does not like bad carbs wither, but it does include portions of good carbohydrates. Nutrisystem also includes proteins, but nowhere as much as the Atkins plan. Interestingly, both Atkins and Nutrisystem are fine with fats, although Nutrisystem recommends moderation on fats.

To summarize:

From the table above, it is clear that nutrisystem diet is more balanced, preaching moderation in all things. One thing to remember when starting any diet is to remember how long you would be able to sustain it, and be able to function normally in your day to day activities without feeling miserable with cravings. Since you have more variety to choose from for nutri system, in my experience, you would be able to maintain a healthy weight over many years without continuously thinking about being on a diet.
In conclusion, I would recommend Nutrisystem diet plan over Atkins diet plan.

Nutrisystem reviews results: nutrisystem diet comparisons to the FDA chart show some interesting findings!

The latest FDA chart published recently shows the Dietary Guidelines for Americans to eat and stay healthy.  There has been great interest in the Nutrisystem weight loss program As the findiings below show, the Nutrisystem diet meets or exceeds the FDA and USDA standards for healthy eating. 

The NutriSystem Nourish meal plans:

• Provide approximately 55% of the calories from low-glycemic, “good” carbohydrates, 25% of the calories from protein, and 20% of the calories from fat.
• Contain less than the recommended limit of sodium per day (which, by the way, is good.)
• Contain less than half the maximum allowed calories from trans and saturated fats
• Consistent in choosing lean, low-fat and non-fat meats like the guidelines recommend
• Include the ability to get half your servings of carbohydrates in the form of whole grains and the other half from enriched or whole-wheat sources, as suggested
• Recommend at least 4 ½ cups of fruits and vegetables, which is what is advised in the report
   

In summary, nutrisystem diet comparisons to the FDA chart show favorable results.  So now go ahead and lose that weight! (An no need to dash diet :-))

To learn more about the Nutrisystem reviews results and Free Online Diets, get nutrisystem coupons HERE.  Good luck, and Happy dieting!