Doing Consolidation the Right Way!

Doing Consolidation the Right Way!

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The main thing to remember about Consolidation is that you now have 6PV days and 1 PP day. The PP day will be as strict as your Attack days and your PV days now include items from all the food groups.
On PV days you can now have 2 slices of whole grain bread, 8 ounces of fruit, and 1.5 ounces of cheese (or 1.5 oz. of raw nuts or 4 oz. of avocado if dairy free).
Once a week on PV days you can have 8 ounces of starchy food (i.e. brown sprouted rice, black rice, quinoa, corn, potatoes, legumes, beans, etc. This will increase to twice a week in the second half of the phase). You can also have 1 Celebration meal a week: you must plan out what you are eating and have an appetizer, entrée, and dessert. You cannot have seconds and you must only eat until satiated, not until you are stuffed. This is to teach you to be mindful with food as well as how to indulge without overindulging. You can have 2 Celebration meals a week in the second half of the phase. The limits on the other foods you eat during the week are not counted during the Celebration meal.
For coached members: When you reach Consolidation in the personalized coaching program your recipe instructions will differ in a number of tolerated item servings you can have and will contain some of the new food group items such as fruit.
The deviations still apply considering you can over do something. Even if you had certain items during a celebration meal, if you overeat it counts as a deviation. Consolidation still has guidelines that do not always involve the use of all the foods in the deviation list. If you eat 4 slices of bread in one day, that is a deviation, if you eat ice cream on a PV day (not as a desert during celebration meal), that is a deviation. If you eat veggies on your Protein Thursday, that is a deviation.

You have reached your True Weight, now consolidate that weight loss!

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