A practical PDF guide from Living Light Metabolic Coach describing a 4-week food reintroduction plan during maintenance after a diet program and longer-term maintenance rules. It prescribes week-by-week additions (Week 7: healthy fats; Week 8: starchy carbs and exercise; Weeks 9–10: eggs and dairy trial), monitoring steps (food journal, Oura metrics), intermittent fasting (12–16 hr window), and specific meal/serving-size templates plus sourcing recommendations for proteins and produce.
Questions this document answers
Day 46 (Week 7 of the maintenance phase).
12–16 hours between dinner and breakfast.
2 sessions per week of 30 minutes each focused on strength/body-resistance training (plus daily 20–30 min walks encouraged).
1 tablespoon avocado oil, coconut oil, grass-fed butter or ghee (also listed: 1/4–1/2 avocado; 2 ounces nuts; 4–5 oz salmon).