![]() Prochaska’s Transtheoretical Model (TTM) acknowledges that lasting change generally proceeds through six key stages:įrom Precontemplation to Contemplation, then to Preparation and Action. More often, as Prochaska points out, change evolves from a subtle, complex and sometimes circuitous progression - one that involves thinking, hesitating, stepping forward, stumbling backward, and, quite possibly, starting all over again. What Prochaska’s six-stage model illuminates is what many earlier models tended to gloss over - namely, that lasting change rarely occurs as the result of a single, ongoing decision to act. In fact, it turns out that “ just doing it” - before you are emotionally ready and properly prepared to take on a particular goal - may be one of the fastest ways to sabotage your success. Most of us also know from hard-won experience, though, that when it comes to making significant changes, launching ourselves into action is often harder than it sounds, and less productive than we hoped. ![]() What better way to invoke the appeal of go-get-’em action - and to reject all the pointless dilly-dallying that so often seems to lead up to it? Browse through our 1,600+ low carb recipes for meal ideas to make using these ingredients.There’s something so commanding about those three simple words that Nike was compelled to trademark them. Be sure to pay attention to serving size to guarantee you are not exceeding the net carb limit per day. Use the list of low carb foods below to guide you through Phase 4. As long as you comply with the program and stick to your ACE-which may require some modifications as you get older or make some lifestyle changes-you’ll be able to maintain your healthy new weight and say goodbye to on-again, off-again diets once and for all. Of course, you may not have reintroduced all the foods you’ll try in the months and years to come, but as long as you’re alert to the potential of any individual food to cause weight regain, cravings, unreasonable hunger or any of the other symptoms of carb intolerance, you know what to do. The Acceptable Foods for Phase 3 are the same as those for Phase 4. This phase is designed to make the transition from Phase 3 to Phase 4 practically seamless, so you should have no fears about moving on once your goal weight is stable. Phase 4 on Atkins is not so much a phase as a low carb lifestyle. Plan ahead if you decide to take an occasional departure from your low-carb lifestyle.īy now you’ve learned to eat foods that boost metabolism.Stay alert to the possibility of carb creep.Keep reading labels, especially on any new foods.Portion out ahead of time any foods, such as nuts or cheese, that you might be tempted to overeat.Add new foods one at a time to gauge their impact on cravings and appetite.Never let yourself gain more than 5 pounds (unless you become pregnant) without taking immediate action.Continue to weigh and measure yourself once a week.Adjust your carb intake if you become less (or more) active.Continue to drink plenty of water and other noncaloric beverages.Combine carbohydrate foods with fat and/or protein to moderate your blood sugar response.Continue to see fat as your friend and integral to weight management.Aim for no more than two servings of fruit a day.Continue to have 4–6 ounces of (cooked) protein at each meal.Continue to have a minimum of 12–15 grams of Net Carbs in the form of foundation vegetables.This is the threshold you discovered when you maintained your weight for a month in Phase 3 (Fine-Tuning). Stay at your carb tolerance level, the number of daily grams of Net Carbs you can consume while maintaining your weight.Reference the list below to remain in control of your hard-won new weight. Living healthy should always be top of mind but it’s helpful to keep a checklist handy to remind yourself of how far you’ve come and why it’s so important. Maintaining your ideal weight doesn’t happen by itself.
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