Step 2 - Transitioning
Step 2: Transitioning
Step two is the key to your weight loss stabilization success. You will slowly re-introduce moderate amounts of fruits, fats and carbohydrates to your diet each week for 4 transition weeks. This allows your body to re-adjust to producing the correct amount of insulin needed and helps you keep those unwanted pounds off.
In Step 2 Transitioning, we have to start reincorporating real foods back in to your diet so, we need to be familiar with how to read a nutritional label! You will recieve a "Transitioning Folder" from your ITG Coach. Please see below for Transitioning help and food label information!
Week 1: Lean Meats - We will take away the ITG item that is normally used as your lunch item and replace it with another 5-8 oz serving of lean meats.**TIP: Lean meat servings will now be incorporated for lunch AND dinner!**
Week 2: Fruit - Fruit will be reincorporated with your breakfast, mid morning snack, lunch or mid afternoon snack. ONE serving per day for either 1/4 or 1/2 of fruit or a small to medium size of fruit. Because of the sugars, reframe from eating your fruit serving at night! **TIP: Eat your fruit serving before your workout to ensure that sugars will be burned off more quickly!**
Week 3: Dairy / Fats - This week we will add a serving of dairy or fats to your diet. Please choose ONE food group of either dair's or fats, not both. **TIP: Careful not to go overboard when it comes to dairy. It is a very bloating food group!**
- Week 4 : Whole Grains / Starches- This week we will focus on whole grain foods and starches. Choose ONE from either the whole grain section of your Transitioning Folder or the Starches. **TIP:Try to focus on whole grain foods which contain the endosperm, bran, germ, and sometimes hull of the grain. Processed or refined grains contain only the endosperm or starch of the kernel, and therefore, less fiber and nutrients (unless they are added back in through “enrichment” or “fortifying”). Complex carbohydrates can be found in vegetables, fruits, legumes, nuts, seeds, and grains.**
Reading Nutrition Labels
How to Read a Food Label - Click Here to see more in depth information about reading labels
Reading Nutrition Labels
by Joseph Packo
In today’s world, visiting a grocery store, gas station, or restaurant can be a very tough ordeal when trying to figure out which foods are healthy and which are outright junk food. Labels and nutrition guides are everywhere and can end up being more overwhelming to a consumer trying to make informed decisions about their diet. I recently read the label on a bag of “healthy” chips that had separate columns depending on whether you planned on eating just 2 ounces of them or the entire bag. I wondered to myself if the average shopper who looked at that information even knew how much a 2 ounce portion of chips would look like. Furthermore, I wondered if those chips were being considered healthy due to the fact that just the 2 ounces were recommended as a serving size. There are many available sources of information online, in books, and in magazines that can help a consumer understand a nutrition label.
Here are some important tips on reading those labels and figuring out what is healthy food and what is just plain junk.
Tips on Dining Out
Restaurants can pose some challenges to someone watching their diet but it can be easy to figure out what is healthy and what is not. Many restaurants today have a nutrition guide available upon request. Remember that baked and grilled meats are healthier options as opposed to breaded, battered and fried. Salads are great, but dressings can turn them into unhealthy foods. Creamy sauces, cheese, mayonnaise, and sour cream can make pastas, meats, and vegetables taste great, but they will fall into the category of high calorie unhealthy foods. Watch the condiments!