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In this article:

Overview

The Basics: Phase I

The Basics: Phase II

The Basics: Phase III

Metabolic Tuneup

Continued Weight Loss




Overview
You should begin with Phase I, which usually produces quick weight loss and teaches you how to lose weight when you need to. You will use this knowledge as a tool to help you maintain permanent results without permanent dieting during Phase III.

There are two versions of the Curves Weight Management Program--Higher Protein and Higher Carbohydrate--and you should take the tests to determine which diet will be most effective for you.

Basic Guidelines?Phase I

Higher Protein Version

      1200 calories per day
  • 45% protein
  • 30% carbohydrate
  • 25% fat
Higher Carbohydrate Version
      1200 calories per day
  • 45% carbohydrate
  • 30% protein
  • 25% fat
Both Versions
  • Drink eight (eight-ounce) glasses of water per day.
  • You have the option to enjoy one Curves Protein Shake per day as part of a meal or snack.
  • Take a good multi-vitamin and mineral supplement such as Curves Complete Biomultiple.
  • Stay on Phase I for one week.


Basic Guidelines--Phase II

Higher Protein Version

      1600 calories per day
  • 45% protein
  • 30% carbohydrate
  • 25% fat
Higher Carbohydrate Version
      1600 calories per day
  • 45% carbohydrate
  • 30% protein
  • 25% fat
Both Versions
  • Drink eight (eight-ounce) glasses of water per day.
  • With both plans, you have the option to enjoy one Curves Protein Shake per day as part of a meal or snack.
  • Take a good multi-vitamin and mineral supplement such as Curves Complete Biomultiple.
Stay on Phase II until:
  • You reach your goal
  • You hit a plateau
  • You need a break from dieting

Basic Guidelines--Phase III
The Non-Diet Part of the Program

Overview
Phase III is not really a diet. It is mostly eating. The objective is to raise metabolism back to pre-diet levels without regaining the weight you lost. The first few pounds that you lose when you diet are water weight. Your body dehydrates as it accesses stored energy, and it rehydrates when you begin to eat again.

Establish a low weight and a high weight that allows for a water weight fluctuation and a small amount of body fat.

If you want to raise your metabolism up to 2500 calories, you should begin to eat 2500 calories each day. If 2000 calories is a reasonable goal, then you must begin to eat 2000 calories each day.

After dieting for weeks, your daily metabolic rate may be as low as 1600 calories. You should expect to gain weight when you eat at least 2500 calories per day.

Remember, eating stops the production of starvation hormones and raises metabolism. The key is to not gain more weight than you can lose in two or three days, which is the amount of time you can diet before your body responds and begins to produce starvation hormones.

The following example shows the rise of metabolic rate. At 127 pounds (the low weight), you should begin to eat normally and healthfully with Phase III. When the scale reaches 130 (the high weight), you will go on the strict Phase I plan for two or three days. You should find yourself back at 127 and then you begin to eat normally again.

As your body rids itself of starvation hormones, your metabolic rate will increase. You will find that it takes longer and longer to reach your high weight. This indicates that your metabolic rate is increasing. Most people can significantly raise their metabolic rate within a month or two of eating normally with intermittent dieting.

Phase III Regimen
Instead of following your weight this closely, you may find it easier to follow Phase III with a regimen. If you choose, you can follow our daily regimen for Phase III. We have designed meal plans for approximately 2000 to 2500 calories.

First, choose the amount of calories appropriate for your normal daily needs, then eat as follows:
  1. 3 days on Phase III
  2. 2 days on Phase I
  3. 5 days on Phase III
  4. 2 days on Phase I
  5. 10 days on Phase III
  6. 2 days on Phase I
The regimen is designed to be a transition step. If you choose the regimen method, it is best to transition to the body weight method after you have completed this cycle. The body weight method is the preferred long term method to follow Phase III because it is the most personalized.


Low Metabolism and Metabolic Tune Up
If you have yo-yo dieted or restricted calories most of your life, you may need to boost your metabolism before you begin to diet. Because your metabolism may be as low as 1200 calories per day, you may not lose weight the first week. This is the indication that you will need to boost your metabolism with Phase III first. Having a low metabolism is like being backed into a corner, you don?t have many options. But, if you take time to raise your metabolism using the Phase III plan, you will escape the trap of the low calorie maintenance diet.

It may be scary to eat more food when you are used to restricting, but it is essential that you boost your metabolic rate before investing the time and energy into a diet.

The Phase III/metabolic tune up involves tracking your weight. Your current weight is the low weight. You will not allow the scale to go up more than three pounds before you diet with Phase I for two to three days.

You will then go back to Phase III until you hit the high weight again. It will take longer and longer for you to reach the high weight, which is proof that your metabolism is increasing.

After you have maintained your weight for a month or two on Phase III, you will be ready to start the diet from the beginning; one week on Phase I, followed by Phase II until you reach your goal, hit a plateau or need a break from dieting.

If you are patient to take time to boost metabolism, you will receive the reward when you start the diet at Phase I.


Continued Weight Loss
If you have a large amount of weight to lose, you may have to cycle through the three phases several times.

You began with one week on Phase I followed by Phase II until you hit a plateau. A plateau is defined as two weeks without loss in inches, weight or body fat. At this point, you must move on to Phase III.

In order to successfully lose weight in the future, you must take a break from dieting to raise your metabolism. Remember, as you are raising your metabolism with Phase III you will be following your weight. Never let the scale go up more than about three pounds.

When you hit the high weight, you will diet for two to three days using Phase I and then return to Phase III until you reach your high weight again. It should take longer this time and each subsequent time to reach your high weight.

Once you have been able to maintain weight on Phase III for a month to two months, you can resume the diet from the beginning; one week on Phase I followed by Phase II until you reach your goal, hit a plateau or need a break from dieting.

Many people hesitate to move on to Phase III when they have hit the plateau because they do not want to stop losing weight.

Remember, if you have hit the plateau, your metabolism has slowed and you will not see benefit from dieting. If you take time to raise your metabolism, you will be able to successfully lose weight again in a couple of months.

Be patient, we are talking about permanent weight loss! It is worth it to take time out to raise metabolism. This method will help you escape a lifetime on a low calorie maintenance diet.


Two Days per Month
Except for the extremes of pregnancy, most women gain weight slowly. For example, a half-pound a month becomes six pounds a year or thirty pounds in five years.

How long does it take you to lose a half a pound when you put your mind to it? It would take probably no more than a couple of days.

If you had not changed anything over the last five years, but had dieted a couple of days each month, you probably would not have accumulated much of your weight. Then why is it necessary to diet the rest of your life to keep your weight off? Because your body resists change and slows its metabolism in response to dieting.

You now have a method with which to raise metabolism without regaining weight. Once you have reached your goal and increased your metabolic rate back to pre-diet levels, you may find that you can eat normally for as many as twenty-nine days per month. Dieting just two or so days per month will burn off the small accumulation that got you into trouble in the past.

Research Results
Many of you have been on the Curves Weight Management Program in the past and may have noticed that a few changes have been made. We have made these changes based on the extensive research being done by Baylor University?s Exercise and Sport Nutrition Laboratory and member behavior. Curves? investment in research will continue to provide you with the safest and most effective health and weight management methods.

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The information presented on this website is not intended as specific medical advice and is not a substitute for professional medical treatment or diagnosis. Read our Medical Advice Notice.
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