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Holiday Protocol

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Following are the guidelines for maintenance during the holiday (note these are
guidelines, rather than rules):

• Hours are extended 12 noon – 8pm. If you are eating past 8pm, make sure that
you finish eating at least 2 hours before you go to bed.


• A total of two servings of fruit (i.e., two cups). We recommend you have a
Granny Smith (green) apple around 12 noon as one of your fruits.


• 1 ½ lbs of vegetables and up to a total of 5 – 7 ounces of protein, preferably
chicken, turkey, ham or fish (please note that heavier proteins such as beef
might give you an upset stomach).


• Fill up first on the veggies and protein. After that, if you would like to taste other
things do just that – taste and be sensible (i.e., not a whole plateful).


• One glass of wine or clean alcohol (e.g., vodka tonic, scotch and diet soda, no
juice).


• You will find your sense of satisfaction comes quickly. Listen to your body and
stop eating when you feel satisfied. Paying attention will stop you from
overeating – your old habits are still there but not if you say NO.


• After the holiday, your first two days are milk / yogurt days, then two fruit /
veggie days, etc.

Our goal during the holiday is to maintain your weight; we are not concerned with
weight loss during this time.

Happy Holidays!!!

Download this Protocol (Requires Adobe Reader)

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