Stay slim for life
In many ways, Phase Two is very similar to Phase One—but more relaxed and sustainable, making the plan easy to stick to for the longterm. To that end, Dr. Agatston recommends getting about 100 grams of mood-boosting carbohydrates per day from low-glycemic whole foods like fruit (1⁄2 cup daily of berries, apples, melon, peaches or kiwi), high-fiber grains (1⁄2 cup daily of oats, quinoa and wild or brown rice) and beans and legumes (1⁄2 cup daily of beans, edamame, hummus, lentils and split peas), along with a daily serving of higher-starch veggies (like half a medium sweet potato or 1⁄4 cup of pumpkin or carrots) in addition to the non-starchy vegetables from Phase One.
One note of caution: While Phase Two allows for more carbohydrates than Phase One, it should still be high in protein. You should be getting 50% of your calories from fat, 30% from protein and 20% from carbohydrates, so don’t let the added carb-rich foods replace protein on your plate. “After about age 50, we know that metabolism tends to slow down—that’s why you might find you put on weight more easily,” says Dr. Agatston. That makes protein especially important—it helps the body preserve the lean muscle mass that keeps metabolism humming.
After healing the body’s insulin response during Phase One, the body is better able to switch between
burning fat and burning carbs, so you can slim while still being able to enjoy special occasions with your friends and family. “Have a piece of cake at a birthday party or a slice of pizza with your kids,” says Dr. Agatston. “Just try to consume these foods infrequently.” If you notice your sugar cravings returning, cut back on your carbohydrate intake, starting with fruit, which is higher in sugar than other healthy carbs and can trigger cravings.
You can stick with Phase Two as long as you’d like. “Or you can go back and forth between the two phases as you work toward your goals,” says Dr. Agatston. “I’m confident that you’ll find this lifestyle easier than you imagine, and you will reap the same benefits that my patients and I have. I expect that you, too, will feel better than ever and won’t want to turn back.”