Phase 3 is very important as you will be resetting your metabolism and your hypothalamus gland to your new weight set point. Whatever your last day of injection weight is you must never gain over 2 pounds or lose less than 2 pounds of it. If you ever go over the 2 pounds you must do a correction day.
After 72 hours has passed from your last day of injection you will start an increased diet of 1500 calories for women and 1800 for men. For the first week you will add in different proteins, vegetables and fruits allowed. You will continue to avoid all sugars, starches and carbs for 21 days. You will use good fats to cook with, acceptable oils can be added to salads but in moderation. Start adding back in milk or cream in your coffee or tea, but you must still avoid caution foods (cheese, nuts, wine and high fat foods) until week two. We need to first find out what your required daily calorie intake is for maintaining. If you find your weight going up on the calorie intake number you start with then cut back your calorie intake by 100 calorie increments. If you find you are losing then add in 100 calorie increments per day until you find your weight is holding. Your primary calorie intake should consist of: 3 servings of protein daily (4-8oz each), 1-3 servings of fruit daily and 3 servings of vegetables daily (2-6 cups each) per day.
Even though it would be a bonus to lose more weight at this point your body will more than likely regain it. Resist and lock in this weight for now. If you continue to still lose weight because you are not eating enough then you risk losing the wrong type of fat and the possibility of not setting a new weight point. You can lose more weight in phase 4 but only by exercise and healthy eating. DO NOT SKIP MEALS or drastically reduce your calories! This will help keep your metabolism at a healthy weight point. Remember, you may restart another round of the program after the 6 weeks.
Once your weight is holding which could be as soon as day 5 into stabilization. You can start introducing caution foods. One new caution food each day and make it a small serving. Take advantage of how clean your body is. Every time you reintroduce any foods watch for possible allergy symptoms. You must continue weighing yourself and recording your weight each morning. If your weight jumps a pound or more after adding in a new caution food, this would indicate that your body may not process this food well. Headaches, joint pain, runny nose feeling sluggish or even mood swings could again be a sign of a food allergy. You may find one or two foods that cause these symptoms but you can bet they may have been the culprit to your past weight gain. Avoid them from now on. If you see no change in weight and feel great after reintroducing a caution food, mark it down as OK. You can repeat that caution food the next day and reintroduce a new one. Limit your caution food to only 2 per day during week 2 of stabilization. You may add in up to 3 caution foods in week three but use small amounts and be careful. Caution foods are not to be used as a filler, rather to add in flavour and enhance your food.
Avoid food that is non processed or chemically altered. Stick to whole foods! This would be meats, nuts, healthy fats, non-homogenized dairy, fruits and vegetables. Low fat or no fat can be full of starches and sugars. You are better off with products that have full fat, just count your calories.
When eating at restaurants you must follow Phase 3 rules. If you find your weight is up a pound or two the next day (but not two pounds over your last day of injection weight) don’t correct it right away with a Correction Day as this is probably water weight.
Most beans and lentils should be omitted from the diet on phase 3. They are very high in starch. Vegetarians may try small amounts and limit their intake to one serving per day if weight holds.
Breads/Carbs, starches, sugars/sweeteners and high sugar fruits should be avoided during Phase 3 but slowly introduce in Phase 4. When reintroducing them in Phase 4, follow the same instructions as you did with your caution foods. One new one per day watching for any possible allergy symptoms.
STARCHY VEGETABLES: Artichoke Hearts, Acorn squash, Beets, Butternut squash, Carrots, Corn, Peas, Plantains, Potatoes in all forms, Sweet potatoes, Water chestnuts, Yams, Turnips and Pumpkin.
HIGH SUGAR FRUITS: Grapes, Bananas, Cherries, Dates, Dried Fruit, Guava, Kiwi, Mangos, Pomegranate, Prunes, Raisins, Tangerine, Papaya and Pineapple.
BREADS & CARBS: Cookies, cakes, pies, candy, cupcakes, frosting/icing, soft drinks, corn syrup, Kool-Aid, processed food, energy drinks, fruit juice, honey, yogurt with fruit, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bar, granola – nothing with sugar. Nearly all processed food contains high fructose corn syrup or some other kinds of sugar. More to avoid: cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, bread sticks, bagels, hamburger and hotdog buns, crackers, oatmeal, rice, polenta, lentils, pita bread, pretzels, corn chips, potato chips, pancakes, muffins, any breading of fish, chicken, or other protein, grains, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, cream of wheat, corn meal, and some nuts.
ALCOHOLIC BEVERGES IN MODERATION! Dry champagne, white or red wines are allowed in Phase 3. Please wait to add in beer, spirits and ciders in Phase 4.
Week 1 (no caution foods)
Week 2 (one or two caution foods per day if no correction day needed week 1)
Week 3
A good rule to follow is always combine a protein, healthy fat and carb (in the form of a fruit or vegetable) at every meal and snack. This will help you feel fuller longer as well as make sure your body uses the carb and healthy fat for energy, rather than store it as fat, and use the protein to sustain your lean muscle mass. A few examples of snacks are: Hummus and Vegetables, Apple and Peanut or Almond Butter, Blueberries and Greek Yogurt, Strawberries and Cheese, Watermelon and Almonds.
Continue to drink 2-3 liters of pure water every day. Make this a permanent part of your lifestyle change.
Get moving! Aim for a minimum of 30 minutes of physical activity every day.
Your protein options are not just limited to meat anymore! Nuts make an especially good snack food on phase 3. Unfortunately, beans are still off limits due to their high starch content, but vegetarians can try them with care.
Oil (cod liver, salmon, flaxseed, ghee, almond, avocado, cashew, cocoa butter, walnut, grape seed, hazelnut, palm, peanut, sesame)
Limit to one 5 ounce serving per day, which must be consumed with a meal. One serving of wine counts as one of your daily caution foods
Red table wine (Burgundy, Cabernet, Zinfandel, Merlot, Pinot Noir, Shiraz)
White table wine (Pinot Blanc, Grigio, Sauvignon Blanc, Chardonnay, Riesling
Avoid food that is processed or chemically altered. Stick to whole foods! This would be meats, nuts, healthy fats, non-homogenized dairy, fruits and vegetables. Low fat or no fat can be full of starches and sugars. You are better off with products that have full fat, just count your calories. When eating at restaurants you must follow Phase 3 rules. If you find your weight is up a pound or two the next day (but not two pounds over your last day of injection weight) don’t correct it right away with a Correction Day as this is probably water weight. Most beans and lentils should be omitted from the diet on phase 3. They are very high in starch. Vegetarians may try small amounts and limit their intake to one serving per day if weight holds.
nothing with sugar. Nearly all processed food contains high fructose corn syrup or some other kinds of sugar. More to avoid: cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, bread sticks, bagels, hamburger and hotdog buns, crackers, oatmeal, rice, polenta, lentils, pita bread, pretzels, corn chips, potato chips, pancakes, muffins, any breading of fish, chicken, or other protein, grains, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, cream of wheat, corn meal, and some nuts.
Limit to one 5 ounce serving per day, which must be consumed with a meal. One serving of wine counts as one of your daily caution foods
Red table wine (Burgundy, Cabernet, Zinfandel, Merlot, Pinot Noir, Shiraz)
White table wine (Pinot Blanc, Grigio, Sauvignon Blanc, Chardonnay, Riesling
Correction days are for stabilization (phase 3) and for continued maintenance of your new weight forever! If your weight ever goes over two pounds of your last day of injection weight you must do a correction day that day. Continue to weigh yourself every day. This correction day is to be used every time you go over in order to maintain your new weight for life.
The following morning, your weight should be back within two pounds of your last injection weight. You should then resume eating according to the rules of week 1 of stabilization, avoiding caution foods. Remember that you may not move into week 2 of stabilization until you have been stable with no correction days for one week.
Eat 12oz-24oz of steak throughout the day. You may cook your steak in butter, extra virgin olive oil or extra virgin coconut oil and salt and pepper. You may choose from a large apple any variety or a large raw tomato, eat when desired. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
Eat between 9-12 eggs throughout the day. Focus on the eggs and add only enough fat to make the eggs tolerable and salt and pepper. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
Eat 12oz-24oz of dark chicken meat. If you are still feeling hungry you can have some chicken breast also. Remove all skin after cooked. You may also cook your chicken in butter, extra virgin olive oil or extra virgin coconut oil and salt and pepper. You could eat chicken thighs all day. Try rolling them in olive oil and parmesan cheese and then baking them. You may choose from a large apple any variety or a large raw tomato when desired. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
High fat nuts (raw) eaten all day. Macadamias and pecans are high fat nuts. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
Eat salmon any variety all day, cook with butter, extra virgin olive oil or extra virgin coconut oil and salt and pepper. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
Make sure it is a good brand and only sweetened with Stevia or sucralose. You will drink 4-5 shakes throughout the day with 1 cup of either: cream, unsweetened almond milk or unsweetened soy milk. Each shake can be mixed with only half a cup of frozen berries for taste. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
Eat 4 servings of 8oz (sugar free, full fat) Greek yogurt. You may mix in half a cup of mixed berries with each serving of yogurt. Drink plenty of water, tea and or coffee with milk or cream. EAT NOTHING ELSE WHEN DOING A CORRECTION DAY!
