My sister in law who lost 150 lbs on this WOE did all the phases and gradually built up to more carbs. Now she eats pretty much as she pleases but keeps an eye on the carbs and makes wiser food choices. She has not gained any of her weight back at all. She goes out to eat once a week and eats whatever she wants, but the remainder of the week she simply keeps an eye to stay around her critical carb level. But its nice to know that as long as you follow the phases you CAN have an occasional treat.