For the first four weeks of your transition phase, Co-founder and independent OPTAVIA Coach, Dr. Wayne Scott Andersen recommends gradually increasing your daily caloric intake by reintroducing the four food groups not included in Phase I. These include adding additional vegetables, fruits, dairy, and whole grains.

When reintroducing these foods back into your diet, consider these tips for success:

• Week 1 — Additional vegetables. Add an extra cup (two servings) of vegetables from the green section of the chart in Your LifeBook. Check out your locals Farmer’s Market for fresh summer veggies!
• Week 2 — Fruit. At this point, you should remove one Fueling and add two medium-sized pieces of fruit, or one cup of chopped fruit or berries. Summer is the best time to enjoy fresh fruit, like local peaches!
• Week 3 — Dairy. Your dairy option can include low-fat and fat-free yogurt or milk.
• Week 4 — Whole grains & lean protein. During week four, you will add a whole grain option (instead of a Fueling) into your diet, such as one slice of whole-grain bread, ¾ cup of high-fiber cereal, 1/3 cup of whole-wheat pasta, or 1/2 cup of brown rice. You should also include 4 ounces of lean meat, poultry, fish, or other protein in your diet each day.

Following the schedule above will equate to three Fuelings, one Lean & Green Meal, one additional cup of vegetables, two medium-sized pieces of fruit (or one cup of berries or chopped fruit), one cup of low-fat or fat-free dairy, one serving of whole grains, and 4 ounces of additional lean meat, poultry, fish or other protein per day.

Your weight may fluctuate during the transitioning process as your body gets re-acclimated with additional carbohydrates, salt, and calories. Just remember to monitor your weight and adjust your caloric intake if you fluctuate more than a few pounds from your healthy weight.

Work closely with me, your independent OPTAVIA Coach, once you reach your goals and during this phase of your transformation. Let’s partner closely to determine the best plan of action for this transition, so you continue to achieve optimal health and wellbeing.