Maintaining weight loss is very different from losing weight. To lose weight, you have to starve on 500-1500
calories a day, and eliminate carbohydrates. To maintain weight loss, you have to limit caloric damage on your
days off. The best maintenance program is to live on protein and veggies Monday through Friday, and take the
weekend off. Eat whatever you want on Saturday or on Sunday or on both. 50% of patients can eat what they
want one day a week and maintain. 50% of patients can take both days off and maintain. The strategy that will
help you best maintain on your days off, is to limit caloric damage, by limiting fat intake. Fat has 9 calories per
gram, compared to protein and carbohydrate that have 4 calories per gram. Bagels, breads and rolls, piping hot,
are good without butter or cream cheese. There can be as many calories in the cream cheese or butter as in the
bread. Dairy Queen has about 25% fewer calories than Carvel, because it’s lower in fat. Barbecued chicken,
without the skin, has about a quarter the calories of barbecued ribs, because it’s lower in fat. Filet mignon has
half the calories of a New York strip, because it’s lower in fat.