Phase 4 Guide

How to Take it off and Keep it off in Phase 4!

Entering Phase 4 can be exciting, but it also comes with certain reservations. We have finally met our weight loss goal and do not want to experience the heartache of gaining it all back.  Phase 2 and 3 are significant, but they only take up about three months of a diet that focuses on becoming a healthier person for life.  As we move into this next phase of our lifelong changes, you will notice more posts on exercise and living an organic healthy lifestyle.  The team at LCE has spent uncountable hours learning about eating healthier and removing processed foods from our diets.  You will learn to replace foods that you once ate with new healthier options.  This will be a ‘processed, preservative, hidden sugar, and chemical free zone’ learning center.

“We believe we should be far more concerned with incorporating good foods into our daily diet and focus more on maintaining proper portion sizes of good foods, rather than counting calories or carbs.  We really had to get rid of our old “diet thoughts” and focus instead on eating the right foods daily.

For those reintroducing wheat products, you need to be careful and disciplined to keep the wheat/grains in our food plan to a minimum and eat a variety of other foods.  We believe we need to be consuming far more vegetable portions daily than any other food group.

In the dieting world, it is easy to have the mindset that carbs are treacherous little things sent out with the single purpose of causing us to gain weight.  It is important to realize, though, that certain carbohydrates are vital in a healthy eating plan as they provide most of the energy our bodies require.

Here are the basics of the three types of carbohydrates:

  1. Simple carbs digest quickly in our bodies.  Fruit is a simple carb so we can eat more than one serving per day.
  2. Complex carbs take longer to digest.  Grains are a complex carb so we should limit our consumption, but we should still include it in our daily eating plan as it is full of fiber, vitamins, and minerals that are essential to good health.
  3. Refined carbs have been altered by machinery to increase its shelf-life.  The refinement process turns a complex carb into a simple carb by removing the original natural elements such as fiber, healthy oils, vitamins, and minerals.  Processed foods have a lot of refined carbs which are found in white sugar, white rice, and white flour. These products are so highly refined that the body doesn’t even recognize them as food and because of that, doesn’t know what to do with them.  As a result, the brain signals the body to send the food directly to the liver to be stored as fat.

How do we move into Phase 4 without regaining our weight? That is the question most of us have. There is one simple method we want everyone to remember – if we want to remain at our goal weight, we must deliberately choose to forgo processed foods. We have blogged about this before and have discussed the dangers of hidden sugars and chemicals in processed foods. When looking at a life-long maintenance plan, we have to always think about the foods we are putting into our bodies.   There will be a time that your weight stays the same over a long period of time and you will be able to see what caloric intake level is right for you.  Visit the calorie control link for suggestions.

Here are specific things for a lifetime of good health and skinny jeans.

1.  Eat clean and increase protein versus correction days.

2.  Eat organic

3.  Read ingredient lists and always look for any hidden sugars or toxic chemicals in products.

4.  Drink detox teas and lemon water daily.

5.  Consume the appropriate supplements daily.

6.  Detox twice a year to remove toxins.

7.  Make sure to stay hydrated.

8.  Implement a healthy exercise regimen.

9.  Keep track of your daily intake. This is a P3 post but contains important information moving from P3 to P4.  Eventually, you will not have to track your daily foods and you will know exactly what makes you gain and stable.

10.  Be careful when eating out; learn what questions to ask and order wisely.

Each of these 10 items is clickable to a blog post that will give you more specific information for that topic.

We want everyone to learn how to ‘take it off and keep it off’ for life!


  1. Eileen Byrnes on December 28, 2022 at 2:36 pm

    Do you keep calorie intake the same in phase 4? I have heard about foods that are ok in P4 but not P3. A little confused still

    • Shirley Jones on December 28, 2022 at 7:56 pm

      Hello. You may continue to consume P3 calories in P4 as well. Are you in the support group? I can send you more information in messenger.

      • Eileen Byrnes on December 29, 2022 at 6:11 pm

        I’m in the Facebook group. Not sure if that’s what you mean. I would love a p3/4 support group:)

        • Shirley Jones on December 30, 2022 at 4:04 pm

          Yes. I located you. Will send you a message in messenger.

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.