Plan to stay in this part of the programme for at least eight weeks, or until you have reached your desired weight. Unlike step one, there is no limit to the amount of time you may stay on step two. As with the first step of the diet, you can enjoy all of the following foods freely. However, do keep portions to sensible sizes, otherwise you will thwart your weight loss. LOW-IMPACT CARBS Choose any food from the low-impact carbohydrates listed below to have with your choice of 'free foods' for breakfast, lunch, dinner or a bedtime snack.

To ensure a slow release of energy, make sure that what you eat from this list has 2g or more of fibre per portion check their labels for details. If the time between your main meals exceeds five hours, place an extra carbohydrate serving between them. All portions shown are ready-to-eat and should equal 11-to-20grams net carbohydrates.

Foods from all four of these groups can be combined with controlled amounts of the low-impact carbs shown in the box on page 43. By cutting out carbohydrates from your diet for the past eight weeks during step one, your liver was intentionally starved of carbs On the morning that you begin step two of the programme, however, a carefully measured amount of low-impact carbohydrate will gently enter your bloodstream and your liver will begin processing it again. But whereas in the past your liver may not have been processing your food effectively, this time you can start to control it.

It's vital that you eat in a careful and consistent way if you want to continue burning fat. Skip or delay meals regularly and your body could return to its old metabolic habit of over-releasing insulin and fat cells may expand. You need to give your metabolism at least eight weeks to reprogramme itself on step two by eating carefully, and on time. By eating a specific amount of carbohydrate 11 to 20 grams at a time no further than five hours apart, you will take control of your blood sugar.

THE MAGIC FORMULA So how do you keep the amount of carbohydrates that you are going to eat at each meal within 11 to 20 grams per portion. In this step, you use a wonderful, simple formula to check that the portions of foods such as bread, crackers, cereal, yoghurt and ice-cream you are eating all stay within the 11-to-20 gram window. Take wholegrain bread, for example. To make sure that a slice of wholegrain bread fits into your 11-to-20 gram allotment, check the nutrition facts label on the back of the packaging and subtract the dietary fibre figure from the total carbohydrates per portion.

Wholemeal Bread Serving Size: 1 Slice At 17g net carbs, a slice of this bread fits into the 11-to-20 gram window, so go ahead and enjoy it. At lunch, you might decide to have some multigrain crackers with your chicken caesar salad. How many crackers can you have and still be within the 11-to-20gram target range. Simply check the nutrition facts label again. For at least the next eight weeks - or until you have lost all the weight you need to - you should choose all of your carb servings from the Low-Impact Carbs list.

High-impact carbs such as marshmallows, crisps, and fruit juice - which can cause a rapid rise in blood sugar - are not on the list. Avoid these items during step two to prevent your metabolism from returning to its old ways. Remember that you are reprogramming your body. This is a vital period of transition. If you skip the transition and introduce carbs haphazardly, you will most definitely regain everything you've lost. And if you suffer from Met B this glycogen, instead of being processed by your body for energy, tends to be stored as fat.

It is vital to keep the amount of carbohydrates you eat between 11 and 20 grams. A dam built of fewer 7am: Wake up than 11 grams will not be high enough to prevent liver glycogen from flowing over. A dam built of more than 20 grams of carbohydrate at a meal or snack will stimulate the pancreas to release extra insulin, which will throw your blood sugar out of kilter leading to fatigue, cravings for more carbohydrates and weight gain rather uc college essay help weight loss.

If the time between two main meals ie breakfast and lunch, or lunch and dinner will exceed five hours, you need to set a reinforcing dam with a mid-morning or mid-afternoon snack of an additional 11-to-20 carb grams to keep the liver on hold until you eat your next main meal. On the days when you do need to take the additional 11-to-20 grams as a between-meal snack - before exercising, for example, or because your meals will be more than five hours apart - remember you still need to consume your 11-to-20 gram carb dam at the next meal. The 11-to-20 gram carb replacements at breakfast, lunch, dinner, and bedtime are constants.

KEEP EATING THEMOnce you introduce carbohydrates, you must keep eating them, or you will regain weight. It is possible that you'll need six or more carbohydrate servings per day. Here's a typical day's carbohydrate placement, with meal suggestions for step two to help you see how the system works: 8am: Breakfast. A small bowl of high fibre cereal with soya milk portions chosen to add up to 11-to-20g net carbohydrates. Grilled cheese sandwich made with 2 thin slices of Weightwatchers wholemeal bread bread fits the 11-to-20g net carb requirement.

THE FIRST THREE DAYS OF STEP TWOMot people notice that they feel a little bloated and their uc college essay help are a uc college essay help snugger during the first three days of step two.

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