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:
- 3 days on Phase III
- 2 days on Phase I
- 5 days on Phase III
- 2 days on Phase I
- 10 days on Phase III
- 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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