Would like some advice please - Maintenance diet for weight loss

Hello,

I am following the TFR programme but my 15 year old daughter has about 3stone to lose and is following the maintenance programme for weight loss as advised by our pharmacist due to her age.

She is doing really well and has lost 12lbs in 3 weeks - I am so proud of her.

What I need is some advice on the types of food she should be eating for her evening meal to maximise her weight loss. There is only so much you can do with veg and salad! She is avoiding all rice, pasta potatoes and bread. No sauces etc but I just wondered about fruit? The pharmacists seemed unsure and said well you can't have any on TFR so I would follow that.

Can anyone give me some advice on some nice meals to prepare for her in the evenings? Not too nice mind as I have to be able to resist it!!

Lisalew

Hi Lisa, I'm not re-feeding yet so am not an expert on maintenance plan. However, the pharmacist should have given you a pamphlet (A4 size) with meal plans from days 1-7 on it for refeeding. I have it and it says fruit is ok in small quantities after day 4. However, if your daughter has an insulin resistance she should only eat fruit in the evening and not during the day. Also, the refeeding plan allows for some carbs after day 4 (or day 3 cant quite remember). If you're looking for some tasty and low GI/carb meals I can recommend James Duigan's 'Clean and Lean' cookbook. Its full of gorgeous recipes which are low carb and low fat (although he does allow some 'good fats' such as those found in fish, nuts and avocado's). Here is a link to his website: http://www.bodyism.com/. Best of luck to you and your daughter. x
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Thanks Skinny Sarah thats a great help. Pharmacist never gave us a pamphlet so I will ask him at next weigh in too.

Hi i have 2 stone to lose and also started out on maintenance! for my evening meal I'm having chicken and veg.. I simply put a chicken breast onto a baking tray sprinkle with herbs and or spices, cover with foil and bake on 220 for 15-20 min or until cooked fully. and serve sliced on top of some carrots or broccoli or the veg of your choice. you can also swap the chicken for some white fish, cod is really low fat! so it's just basically fish and veg or chicken and veg.. baked, grilled, or poached. how you choose makes a big change to the taste!! try some herbs or spices also.. good luck

Hello I am curious about maintenance - can you swop between maintenance and TFR ? When on maintenance is it 2 shakes and 1 meal a day ?? Thanks in advance xx

Glendale, yes the maintainence is 2 shakes a day and a meal. I don't think its advised to keep swapping between TFR and maintainence shakes as they are made up differently. When i started my refeed the pharmacist advised not to use my left over lipotrim sachets as its TFR and i'd be eating. Lipotrim puts you into ketosis so you don't be hungry but if you use them twice a day then have a meal you'll be hungry throughout the following days as the shakes don't fill you enough when not in ketosis. The maintainence shakes are different, they are a lot creamier and very very filling so keep you going throughout the day.

LisaLew, judging by the refeed sheet, fruit is a good thing after day 4 so i'd let her have some and a yogurt. A little carbs, is good so maybe try stir-frys with rice/noodles/cous cous/quinoa, spag bol with wholewheat pasta, casseroles with potatoes, chicken enchiladas with salad are some ideas. Bulk them all up with veg and you can't go wrong. (i'd make the sauces with herbs/spices and tinned tomatoes, just put them all in a blitzer/mixer til smooth)

I tried to put up the maintainence sheet and refeed week my pharmacist gave me but its too big to add as an attachment. I can email them to yous if either of yous need them

Thanks for your reply - I was thinking along the lines of allowing one meal a day so I can do my gym, pt sessions and 3 spin classes a week coz I miss them but only if I could still lose 2 or 3lb a week - it was just an idea xx

glendale said:

Thanks for your reply - I was thinking along the lines of allowing one meal a day so I can do my gym, pt sessions and 3 spin classes a week coz I miss them but only if I could still lose 2 or 3lb a week - it was just an idea xx

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as long as you have a calorie deficit you should be good right.
How has it been going?