Jefferson “Maintenance” Phase: Purpose and Approved Foods

Jefferson "Maintenance" Calculator

Gender:
Male Female

Current Weight (lbs):


Height (inches):


Age (years):


Activity Level:
Sedentary (little to no exercise) Light activity (1–3 days per week) Moderate activity (3–5 days per week) Very active (6–7 days per week) Super active (intense training/physical job)

Calculate

Results:

Protein Score (ProS): points

Fat Score (FatS): points

Fruit Score (FruS): points

Carbohydrate Score (CarbS): points

Snacks (SnaS):

SuperFoods (SupS):

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Total Points: points

Purpose of the Jefferson “Maintenance” Week

The Maintenance Week is an essential part of the HTT Fat Loss Plan, designed to:

• Prevent Metabolic Slowdown: Temporarily increasing your calorie intake helps prevent your metabolism from adapting to prolonged calorie deficits, which can stall weight loss progress.

• Support Hormonal Health: A balanced intake of macronutrients replenishes glycogen stores and supports hormones like leptin and thyroid hormones, improving energy levels and overall well-being.

• Provide a Necessary Pause: This week allows your body and mind to recover, supporting your long-term goals.

How to Use the Maintenance Calculator

1. Enter Your Current Weight: Input your current weight into the calculator.

2. Review Your Personalized Points: The calculator will provide point allocations for each category:

   • Protein Score (ProS)

   • Fat Score (FatS)

   • Fruit Score (FruS)

   • Carbohydrate Score (CarbS)

3. Understand the Rounding: The Maintenance Calculator rounds calculations to the nearest 5 to balance accuracy with simplicity. This may sometimes result in similar totals to your Total Maximum Score (TMS) from the HTT Calculator.

4. Follow Your Daily Points: Use the provided points to plan your meals for the week, including the new CarbS category.

Value of the Maintenance Week

• Balanced Macronutrient Distribution: Allocating points based on percentages ensures a balanced intake of proteins, fats, carbohydrates, and fruits.

• Inclusion of Carbohydrates: The new CarbS category introduces healthy starches and legumes (e.g., rice, quinoa, beans, lentils) to replenish energy stores.

• Consistency and Simplicity: The calculator keeps the process straightforward and aligns with the HTT point system, avoiding overwhelming details.

Important Notes

• Monitor How You Feel: During your Maintenance Week, you should maintain your weight. This is an opportunity to re-feed your body and support all bodily systems.

• No Celebratory Meals: Celebratory meals are not included during this week.

• Approved Foods Only: Stick to the approved foods list, including the new CarbS category.

• Enjoy the Process: Avoid getting too granular to keep the experience enjoyable and sustainable.

Healthy Starches, Legumes, and Gluten-Free Pasta Alternatives (CarbS)

Each specified portion is worth 10 points.

Starches:

1. Black Rice: ½ cup cooked (approx. 80g)

2. Butternut Squash: 1 cup cubed, cooked (approx. 200g)

3. Japanese Sweet Potato: 3.5 oz (100g), cooked

4. Millet: ½ cup cooked (approx. 90g)

5. Plantains: ½ medium plantain (approx. 85g), cooked

6. Quinoa: ½ cup cooked (approx. 90g)

7. Sorghum: ½ cup cooked (approx. 90g)

8. Sweet Potatoes: 3.5 oz (100g), cooked

Legumes:

1. Black Beans: ½ cup cooked (approx. 120g)

2. Chickpeas (Garbanzo Beans): ½ cup cooked (approx. 120g)

3. Lentils: ½ cup cooked (approx. 100g)

Gluten-Free Pasta Alternatives:

These gluten-free pasta options are nutrient-dense and fit seamlessly into the CarbS category during your Maintenance Week. Each serving is worth 10 points.

1. Ancient Harvest: Organic Quinoa Pasta: 10 points (56g raw)

2. Andean Dream: Organic Quinoa Pasta: 10 points (56g raw)

3. Banza: Chickpea Pasta: 10 points (56g raw)

4. Barilla: Gluten-Free Pasta: 10 points (56g raw)

5. Chickapea: Chickpea Pasta: 10 points (56g raw)

6. Explore Cuisine: Organic Edamame Spaghetti: 10 points (50g raw)

7. Jovial: Organic Brown Rice Pasta: 10 points (56g raw)

8. Liviva: Organic Shirataki Noodles: 0-5 points (adjusted) (100g raw; significantly lower calories)

9. Tinkyada: Brown Rice Pasta: 10 points (56g raw)

10. Tolerant: Organic Lentil Pasta: 10 points (56g raw)

11. Zen B: Yellow Pea Pasta: 10 points (56g raw)