Steak Day Instructions:
It requires abstaining from all food until the evening meal. You may drink water, tea, and coffee anytime and in whatever quantity you desire, but you do not eat anything until dinner. In the evening eat a huge steak with only an apple or a raw tomato. You can have butter and any other fat with your meal on this day.

Doing a steak day on the day in which a gain is registered, the next morning brings about an immediate drop of often over a pound.

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If you stabilized during P3 then your body will easily go back to your set weight after a few days of eating clean and following the suggestions below. It is important to get your weight back down as soon as possible as your body will reset at your new weight. Although most bodies will reset in about 21 days, some can set earlier, so it’s important that you get the scale down as soon as possible.

Here are a few little choices that can help you get back on the healthy track.

Eat clean – Keep your diet clean of all foods that can effect you. Obviously, you need to put down the cookie and step away from the pie. But you also need to watch foods that can cause gains is over consumed. For some it’s dairy as dairy is very clogging to our system. For others eating a high amount of nuts can cause a gain, so if you love nuts and think you can eat them all day, think again. I can be effected if I eat too much fruit, so on my clean days, I omit fruit. Also, stay away from all starchy foods, including vegetables.

Drink lemon water – lemon water can help detox our bodies and jump start our metabolism! Here is a great quick video on this powerful beverage.

Consume Apple Cider Vinegar (ACV) which has been used as a home remedy for years for numerous reasons including including increased energy, weight loss and aiding in digestion. Here is my favorite way to get in some ACV.

Drink detox teas  – My favorites are Triple Leaf and Yogi.

Drink cranberry water  – Cranberries help detox the body, flush away fat cells and helps fight cellulite! Watch this quick video on drinking cranberry water.

Eat Dark Green Vegetables – Their high fiber content helps the body eliminate toxins and helps you lose weight. Eat at least 4 cups of dark green leafy vegetables. Raw is best, so have a nice big salad and have some spinach,  If you are cooking your vegetables, count it cooked.

Increase your protein – Protein takes longer to digest, so you’ll feel full longer and decrease the likelihood of cravings. Have protein at least 4 times during the day. Have a few eggs for breakfast and make sure you get in some protein for lunch and dinner. For a snack have a nice big healthy protein shake, and add in some spinach. Here is my Peppermint Shake recipe.

Increase your fiber – Dietary fiber is probably best known for its ability to prevent or relieve constipation, but it also keeps us fuller longer which aids in weight loss. Fibrous foods provide bulk and stimulate the release of appetite-suppressing hormones. Some researchers have calculated that if Americans doubled their intake of fiber, they could cut about 100 calories from their daily diet – which could shave off 10 pounds of yearly weight gain. (WebMD.com) Try and load up with fiber in the morning as it helps you stay full throughout the day. Read more on fiber here.

Take a walk – Try and get in 20-30 minutes ever day. We recommend light exercise to start such as walking or yoga. Rebounding and similar exercising such as jumping jacks, etc. help break up stored fat cells so they can be released!

Get good sleep – Researchers say that how much you sleep and quite possibility the quality of your sleep may have an effect on our hormonal activity tied to the appetite. If you don’t get good quality sleep, your body struggles to keep up and can effect weight loss.

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How do you know if you should eat clean or do a correction day? Fairly often, we tell individuals who struggle with a gain to “eat clean,” but few people understand what that means. Here is a quick review of when to do a correction day – and when NOT to do a correction day.

1.  If you are in phase 3 and have gone over 2 lbs of the last dosage weight (LDW). Dr. Simeons indicates in Pounds and Inches that if you have gone over the 2 pounds, you must do a correction day on the same day that the 2 pounds is registered.  When you begin Phase 3, there may be a few times when you are adding new foods that this will happen.   The goal of Phase 3 is to identify the foods that cause you to gain.  In working with many individuals, I have learned a few things that usually cause gains in Phase 3.  It could be an introduction of new foods, the presence of hidden sugars (sucrose, sucralose), using too much dairy too quickly, or surpassing the caloric intake.  Also, many get lax in Phase 3 and will cheat or drink alcohol which will cause them to retain water and gain.  Click here for the correction days link.

2.  Eating clean vs correction days. Eating clean is another option to help you re-stabilize.  When we refer to this, we want you to cut all dairy and fats out of your diet for a few days.  Eat Phase 2 foods in larger quantities in order to reach your calories for the day.  This will usually correct the problem within a few days.  Why do we prefer this method?  After you have been in Phase 3 for a while or are in Phase 4,  you can usually identify what you did to gain.  Eating clean places you back in the conscious mind of eating healthy and you will make better choices once you have done this for a few days and will hopefully hesitate to introduce sugars or chemicals to your body.

3.  Do you do a correction day if your gain is hormonal or because of TOM? In almost all cases, no.  If you are tracking your gains, you will see a pattern of when you have hormone-related gains.  It is very common for the body to retain fluid during this time to help you go through the normal process.  This always corrects itself.  Make sure there is no other reason for the gain and try to eat clean and get your vitamins and drink the recommended amount of water; it will balance itself back out.

4.  Back-to-back correction days? We do not recommend this.  If you feel there is a need for this then there is a problem that needs to be identified during Phase 3.  Check the Phase 3 tab and see what you are doing wrong.  Eat clean for a few days and get back on track.

5.  Are there any other correction days for Phase 2? The only correction day in Phase 2 is the apple day which is indicated for stalls only.  If you cheat on Phase 2, doing a correction day will slow down your overall process.  It is better to get back to following the protocol correctly and expect a 3 day delay due to the cheat.  Click here for Phase 2 Basics.

Don’t stress over the gains.  Eat healthy and get back on track in order to take it off and leave it off!

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Deviled Eggs with Bacon

Bacon and Deviled Eggs for Phase 3

4 eggs
1-2 Tbsp. mayonnaise
3 slices (no sugar added) bacon, cooked and crumbled
Paprika

Cook eggs cook in boiling water until they are hard boiled, approximately 10 to 15 minutes. Drain eggs, and let cool. Once cool, remove the shell, cut the eggs in half lengthwise and scoop out the yolks. Place the yolks in a medium-size mixing bowl and mash them. Blend in mayonnaise and half of the bacon. Scoop the egg yolk mixture back into the egg whites but do not pack it. Sprinkle with remaining bacon and paprika.

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The goal is to not vary. If you are doing an egg day, then only do eggs. Today we are going to discuss high fat correction day.

You will want to concentrate on healthy fats such as oil, nuts or avocado. The ratio for the high fat ACD is 80% fat/15% protein/5% net carbs. You will want to use a food calculator such as FitDay to get the right calculations. This will calculate to 70 grams of protein, 225 grams of fat and 25-35 net carbs.

On my high fat correction day I concentrated on keeping it a P2 day but added in fats such as nuts and oils and mixed my veggies. I recorded a 1.8 loss the next morning.

The alternative correction days seem to work great.  I am 4 for 4 with great results.  Egg Day has been my favorite.  These are all similar to Dr. Simeons Steak Day in Pounds and Inches.

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Nut day is a different method that has shown a successful 1-2 lb loss.  The nuts must be eaten raw and choose nuts with the highest fat content.

An ex-patient should never gain more than two pounds without immediately correcting this, but it is equally undesirable that more than two lbs. be lost after treatment, because a greater loss is always achieved at the expense of normal fat. Any normal fat that is lost is invariably regained as soon as more food is taken, and it often happens that this rebound overshoots the upper two lbs. limit. Pounds and Inches

Concentrate on staying at 2500 calories for the day.  You can mix any variation.  Try eating some every hour as this will be quite satisfying.  There is the added laxative benefit as well.

Try this recipe sweetened cinnamon pecans.

Stir fry pecans with butter and cinnamon.

Take 1 ounce of Pecans and mix with butter.  Stir Fry in the pan and sprinkle with Stevia and cinnamon.  This is a very tasty treat.

• Macadamia      1 ounce     200 calories
• Pecans               1 ounce     189 calories
• Walnuts             1 ounce    182 calories
• Brazilian Nuts 1 ounce    186 calories
• Hazel Nuts        1 ounce     179 calories
• Pine Nuts          1 ounce     179 calories
• Pistachios         1 ounce     164 calories
• Almonds           1 ounce     167 calories
• Peanuts             1 ounce     161 calories
• Cashews            1 ounce     163 calories

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An ex-patient should never gain more than two pounds without immediately correcting this, but it is equally undesirable that more than two lbs. he lost after treatment, because a greater loss is always achieved at the expense of normal fat. Any normal fat that is lost is invariably regained as soon as more food is taken, and it often happens that this rebound overshoots the upper two lbs. limit. Pounds and Inches

This is very similar to the Steak Day but you are allowed to eat all day long.  Roast an entire chicken yourself.  Do not buy store bought as they may use sugar in their basting.

Eat both legs and thighs with skin on.  You can then eat on the chicken throughout the day as you are hungry even making chicken salad with mayo and sugar free relish.  Start with the dark meat and work your way into the white meat with the skin on.  This will give you the correct ratio of fats and protein.  General weight released is -1-2 lbs.

Recipe for Roasted Chicken:

• 1 (5 to 6-pound) roasting chicken
• Kosher salt
• Freshly ground black pepper
• 1 large bunch fresh thyme
• 4 lemons
• 3 heads garlic, cut in 1/2 crosswise
• 2 tablespoons butter, melted
• 1/2 cup chicken stock

Directions

Preheat the oven to 425 degrees F.

Remove the chicken giblets. Rinse the chicken inside and out. Remove any excess fat and leftover pinfeathers and pat the outside dry. Place the chicken in a large roasting pan. Liberally salt and pepper the inside of the chicken. Stuff the cavity with the thyme, reserving enough thyme to garnish the chicken dish, 1 lemon, halved, and 2 halves of the garlic. Brush the outside of the chicken with the butter and sprinkle again with salt and pepper. Tie the legs together with kitchen string and tuck the wing tips under the body of the chicken. Cut 2 of the lemons in quarters and scatter the quarters and remaining garlic around the chicken.

Roast the chicken for 1 hour.  Continue roasting the chicken for an additional 1/2 hour, or until the juices run clear when you cut between a leg and thigh.

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An ex-patient should never gain more than two pounds without immediately correcting this, but it is equally undesirable that more than two lbs. he lost after treatment, because a greater loss is always achieved at the expense of normal fat. Any normal fat that is lost is invariably regained as soon as more food is taken, and it often happens that this rebound overshoots the upper two lbs. limit. Pounds and Inches

I am going to start a series on Correction Days and also a breakdown of all the important sections in Pounds and Inches.  I learn something every time I read it and think breaking it down in nuggets will help us master our results.

Part 1:  Correction Day= Egg Day

Having an egg day which I have personally tried and seen the results from can generate a 1-2 lb loss the next day.  Unlike the Steak Day you can eat all day long, but only eggs.  No fruits or vegetables allowed.   Eggs are the most balanced protein and fat available and is a natural diuretic.   You are allowed to add mayonnaise, butter, cheese and sugar free relish.  Eggs whites are better.  On my egg day I mixed it up with boiled eggs throughout the day with some yolk included, egg salad for lunch and a big omelet for dinner.  You can also have deviled eggs or try this easy poached egg recipe. I showed a negative release of 1.8 loss the next morning.   Total eggs should be around 8-12 eggs for the day.

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Information for the Steak and Cheese Day, Steak Day and avoid a Steak Day instructions.

STEAK & CHEESE DAY: The person is told to eat two eggs for breakfast and a huge steak for lunch and dinner followed by a large helping of cheese. When this treatment is followed, two lbs. can vanish overnight, the swollen ankles are normal but sleep was disturbed, owing to an extraordinary need to pass large quantities of water.1

STEAK DAY: As long as the weight stays within two pounds of the weight reached on the day of the last injection, one should take no notice of any increase. However, the moment the scale goes beyond 2 lbs., even if this is only a few ounces, they must on that same day entirely skip breakfast and lunch but take plenty to drink. In the evening, they must eat a huge steak with only an apple or a raw tomato. This rule applies only to the morning weight. It is of the utmost importance that this be done on the same day as the scale registered an increase of more than two pounds from the weight you achieved on the last injection day. You must NOT postpone this protocol until the next day.1

TO AVOID A STEAK DAY: This method is not meant to take the place of a steak day. It is only intended to drop some weight when you are getting close to a required Steak Day. If you see a Steak Day drawing near, you can do the following, which will usually bring your weight down a pound or so the next day. 1) Drink lots of water that day; 2) Don’t eat until lunch; 3) Have a whole can of tuna (water packed), or chicken with mayo on either lettuce or celery for lunch; 4) Have a big portion of protein for dinner with a small salad and 0-1 carbohydrate dressing (ex. Ranch); 5) If you are extremely hungry, you could also have 2 eggs for breakfast.

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Weekends are hard to stay on protocol.  Holidays make it that much worse.  Here is a a little humor for your weekend post.

Stay the course it is so worth it when you meet your goals and keep releasing those pounds.

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I have personally lost 1-2 lbs with every detox bath I have done and I try to do them a few times a week. I feel much better after getting the toxins out of my system. Go light a candle, relax, and enjoy the detox bath knowing that you are helping the process of your weight loss move along that much quicker!

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