PHASE 3 BASICS – Resource Guide
Day of Last Dose:
You must follow the Phase 2 very low calorie diet (500 calories) on the last day of your dosage and for the next 72 hours. Be sure to record your LDW as this will be your stabilization goal for the next 3 weeks.
Phase 3 – Maintenance:
In Phase 3 you eat normally with the exception of no sugar and no starch. Continue to drink plenty of water daily. I also recommend continuing with tea daily.
During this period, starches (like rice, bread, pasta, and potatoes) and sugar are, by far, the most dangerous. You can add in fats (like oil, butter, cheese, yogurt, fatty meats like bacon and sausage) at this time, but please note that starch plus fat can spell trouble as it states in Dr. Simeons Pounds and Inches Manuscript. Read your labels and avoid any hidden sugars.
The goal of Phase 3 is to maintain your new set weight (LDW), not to lose more weight. This is the most critical time for long term success. You do not want your weight to go above or below the 2lb. mark of your LDW. If you do gain over 2 lbs at any point you need to restart your three week stabilization period over from that date. We strongly believe in 3 consecutive weeks of stabilization with no gain or loss over 2lbs.
After your goal weight is reached, complete Phase 3 followed by the beginning three weeks of Phase 4 maintenance which is when you SLOWLY begin to add back in sugar and starch as you follow the requirement not to gain or lose more than 2 lbs. from your LDW. Weight is always controlled by morning weighing after emptying the bladder. Once you have reached your goal weight you will find a huge change in your dietary habits. Once you have worked this hard and learned to eat healthy you will find new ways and healthier ways to add natural sugars back into your diet.
Moving ‘SLOWLY’ is the key word to success. You want to add new foods slowly and preferably one at a time to monitor how your body reacts to each food item. Keeping a journal is a great way to reflect on what makes your body gain weight. Everyone is different and, for example, cheese may make some gain weight while others can eat it with no issues.
If You Still Need to Lose More Weight: After completing the Phase 3 maintenance interval that follows each course of Phase 2, you can resume Phase 2 if additional weight loss is desired. This next round is commonly referred to as Round 2, Phase 2. (The first round is abbreviated as R1P2, and is progressively described as R2P2, then it is R3P2, then R4P2, etc.)
Helpful Phase 3 Suggestions:
Continue to keep a food journal.
Continue to weigh daily.
It may help to eat two apples and one grapefruit per day.
Be careful with very sweet fruit.
It may be helpful to sparingly eat nuts, seeds, cheese, milk, and yogurt, having a maximum of only one serving per day.
When People Have a Hard Time in Phase 3 it is usually:
Not eating enough food, especially protein – you should be eating a minimum of 1500 calories or if you are of short stature check this link to discover you maintenance caloric rate.
Eating sugars and starches (intentionally or not) – ex. Pizza is a starch!….Try this P3 Pizza recipe.
Important Phase 3 Information:
You do not need to watch your protein and best to keep your caloric intake at 60% protein, while dairy and higher carbohydrate fruits and vegetables should be watched very carefully.
Unless an adequate amount of protein is eaten as soon as the Phase 2 treatment is over, protein deficiency is bound to develop, and this inevitably causes the marked retention of water known as hunger-edema. A protein deficient diet makes the body retain water. We recommend eating 60% of your daily calories in healthy lean protein.
You should never gain more than 2 lbs. without immediately correcting this, but it is equally undesirable that more than 2 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 appears that this rebound overshoots the 2 lb. maximum limit.
If you have more than a 2lb. gain in Phase 3 you must do a correction day the day the gain is noted:
Correction Day Recipe Posts:
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; 5) If you are extremely hungry, you could also have 2 eggs for breakfast.
Other Helpful Phase 3 Recommendations:
Eat a large breakfast. Try the Country Skillet Recipe
Finish your dinner 3½ hours before bedtime.
Daily take 1-3 teaspoons (or 2 Tbsp.) of raw apple cider vinegar, diluted with water. Many resources claim extensive benefits, particularly increased weight loss.
Do not overtax your hypothalamus
Buy organic when possible.
Add permanently Coconut oil and MCT oil to your diet.
Visit our Phase 3 Category Recipe page often as new recipes are added weekly.
Use the search tool at the top of the blog and the sidebar categories to look for certain ingredients i.e. chicken, fish, beef recipes etc.