Phase 3 Resource Guide

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:

STEAK & CHEESE DAY:

STEAK DAY:

EGG DAY:

CHICKEN DAY:

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.

Try sprouted grains such as Ezekiel or Julian breads.

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.

48 Comments

  1. nifer6 on October 18, 2010 at 6:49 pm

    Ezekiel or Julian breads in P3? Wouldn’t these be considered a starch?

  2. LeAnn (Hiser) on November 12, 2010 at 2:13 am

    Hey Shawna,
    Sorry I never got back with you about what I’ve been eating. I think I have P3 under control. I completely dropped cheese (except for cream cheese) out of my diet for now and have lowered my calorie intake quite a bit. Some Calculators were saying 1900 and some were 2200 and then others were 1500 and 1700. I’ve been eating 1690 for the last two days and seem to be staying steady within a couple oz’s. So far so good. I’ll let you know thru email if I need help again.

    • Shawna Culp on November 12, 2010 at 2:24 am

      That is great! Thanks for letting me know 🙂
      Shawna Culp

  3. admin on November 29, 2010 at 6:08 pm

    Hi there I just posted a blog post on avoiding a steak day. Also eating Phase 2 foods which we call eating clean will bring you back down 🙂 just make sure you get your calories in and check on the download page for the correct maintenance calories you need for your weight and size. Thanks! Shawna

  4. Bridget on December 15, 2010 at 2:14 pm

    Thank you for this wonderful site!!

    I am just starting P3 and I’m am very nervous I dont want to mess this up I’ve lost 20 lbs and want to keep it off and then I have another round to do after the 6 weeks. Do you have a sample menu for P3 to go by. I found P2 very easy but now with adding foods back in I’m a bit anxious. I want to do this right so I stabilize.
    Thank you for all your advice and help!!

  5. Shawna Culp on December 16, 2010 at 5:46 pm

    Hi Bridget:

    We are working on our favorite Phase 3 menus.. they will be posted soon.
    You can check out all the phase 3 recipes here
    http://miracleskinnydrops.com/category/phase-3/

    Just remember to check your
    caloric intake for maintenance and no sugars or starch
    http://www.caloriecontrol.org/healthy-weight-tool-kit/weight-maintenance-calculator-women

    Shawna Culp

    • Anonymous on October 2, 2011 at 2:21 pm

      you can try a correction day but I don’t recommend that you do two in a row.

      Best thing is to stick to p3 foods and really stabilize then you can add foods without issues. At the end of the day, it’s up to you what you choose to put in your body, but when I did P3 I didn’t cheat because I worked too hard to get to where I was and didn’t want to ruin my stabilization. 

    • mariag on October 19, 2011 at 2:47 pm

      which kind of bacon doesn’t have sugar. i read the labels and all of the has sugar as an ingredient  even the veggie sausages which brand can you recomend

      • Shawna Culp on October 19, 2011 at 2:51 pm

        its very regional on where you can get it. We have a section in the docs on the support group per region the brands and where people have found it. I personally use fresh beef bacon from the butcher. Come join support group and check out the list https://www.facebook.com/groups/LittleChoicesMatter/

  6. Jennybean1 on December 30, 2010 at 11:58 pm

    I am on day 10 of Phase 3. My weight has been all over the place and i’ve had a hard time stabilizing. I did several steak days before, thankfully, you told me about the chicken day as an alternative. Both worked great, but I hated starving myself all day long on the steak day. My question is, I did a chicken day a few days ago, which I did drop a few lbs. on, but I was still slightly over my LDW. I keep hearing that I should not do two Correction days in a row, so yesterday I ate normally. I did not gain anything. I was exactly the same as the day before. Today I am doing another chicken day to get back under my two lb. limit. Will this work, even though I my weight gain was from a few days ago?

    • Shawna Culp on December 31, 2010 at 12:10 am

      More than likely it will work. The key will be stabilizing that weight
      after by eating very clean. I would eliminate any dairy during this time
      until you get it under control, eat p2 type foods only more to get your
      calorie count. Then start adding in very slowly to see what is making your
      weight fluctuate. It is usually one of two things.. cheese or too many
      calories 🙂

      Shawna Culp

  7. Shawna Culp on December 31, 2010 at 8:36 pm
  8. newpage11 on February 9, 2011 at 6:22 pm

    I start phase 3 tomorrow but due to cheating yesterday, was up .8 lbs today.
    Should I make tomorrow (my first phase 3 day) an egg day?

    • Shawna Culp on February 9, 2011 at 6:35 pm

      I do not recommend correction days unless you are over 2 lbs. Get back on
      track and you will correct this cheat. Thanks!

  9. Sheila on February 14, 2011 at 11:40 pm

    Carol, I have read somewhere on your site that after P3 we can return to P2R2 after 3 weeks if we are using the drops. if that is true, do we have to follow Dr. Simeons recommended schedule above if we are on the drops. I have been on P3 for about 6 weeks and will start a short P2R2 this week. Only doing 23 days this round as I have a trip planned at the end of March and want to be in P3 for that trip. Is it okay to begin P2R3 after a 4 weeks of P3R2.

  10. Shawna Culp on February 15, 2011 at 2:17 am

    You will fine to restart at 4 weeks as long as you stabilized. The drops do
    not build immunity like the injections. We keep the instructions to the
    masses so there is no confusion. Thanks!

  11. Patty on February 16, 2011 at 1:07 pm

    I plan on doing an egg day today as I am .1 away from my 2lb over limit. My question is:
    1. May I have cream in my coffee today.
    1. May I cook my eggs in coconut oil?
    Thanks in advance.

    • Shawna Culp on February 16, 2011 at 1:44 pm

      What are you using for creamer? And yes on coconut oil 🙂

      Shawna Culp
      http://mediapowertools.com

      • Patty on February 16, 2011 at 2:20 pm

        Great on the coconut oil!
        I am using organic heavy whipping cream, thinking that’s okay???

        • Shawna Culp on February 16, 2011 at 4:40 pm

          Just use a little make sure there is no hidden sugar 🙂

          Shawna Culp
          http://mediapowertools.com

          • patty on February 16, 2011 at 8:00 pm

            Got it, thanks!
            Am I pushing the envelope to ask if the cocoa/coconut/ stevia combo is allowed on an egg day? Not having it, just wondering.



          • Shawna Culp on February 16, 2011 at 8:02 pm

            I will skip the chocolate delights on a correction day but use the coconut
            oil to cook the eggs 🙂

            Shawna Culp



          • patty on February 16, 2011 at 8:24 pm

            That’s it, thanks again for your assistance!



  12. Eating Clean Vlog | Miracle Skinny Drops on March 4, 2011 at 10:04 am

    […] 1.  If you are in phase 3 and have gone over 2 lbs of the last doseage weight (LDW). Dr. Simeons indicates in Pounds and Inches that if you have gone over the 2lbs you must do a correction day on the same day that the 2lbs 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.  There is usually an introduction of new foods that is too fast, hidden sugars (sucrose,sucralose), introducing too much dairy too quickly, or they have gone over 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. […]

  13. Undercoverangel_2000 on June 21, 2011 at 7:27 pm

    I am currently R3P2D22 and have lost 89 pounds so far….almost goal weight! I understand that after round three there is a 12 week interval. How is that broken down? Is it three weeks no sugar no starch and the 9 weeks slow incorporation of starch? or is it 6 weeks no starch and the next 6 weeks slowly incorporating starch? I have been quite successful and want to ensure I am better equipped to obtain stabilization for life. Thanks in advance!

    • Shawna Culp on June 21, 2011 at 7:32 pm

      I would stay in p3 until you are done and in your final round. After about
      6 weeks you could add in p3 stabilized foods, like quinoa, sweet potatoes
      etc. No sugars or processed starches but things like black beans etc can be
      added in once you are stable..

      Email me if you need help or have questions shawna@mediapowertools.com

  14. Jade Hearts on February 23, 2012 at 9:14 pm

    I have to drive cross country at the end of my P3 round and I’m driving straight through with no sleep… I saw one one forum that if you DON’T sleep or you sleept very badly that you can skip your morning weigh in until the next day..? Is this correct? Thank you in advance! 

    • Shawna Culp on February 23, 2012 at 10:13 pm

      You can do whatever works best.. Eat what you should but don’t be surprised by changes at scale when traveling

      Shawna Culp
      Littlechoicesmatter.com
      Miracleskinnydrops.com

  15. Birdee_jess103 on March 5, 2012 at 5:58 pm

    Hi, Thank you so much for the detail information! I have a question about additional rounds. In the article, it suggests that I can go from R1P3 to R2P2 directly if I need additional rounds. In the first half of the article, it states that P3 lasts for 3 consecutive weeks, but in the interval list for additional suggests a 6 week break for R1. May I know do I have to do a 6week of P3 or 3week of P3+3week of P4? And also do I need to do the two loading days before R2P2?

    Thanks!

  16. josephine skinner on March 20, 2013 at 10:39 am

    When I get ready to do another round, do I load again?

  17. Patti on May 20, 2013 at 11:01 am

    When you do a steak correction day, can you use any cut of beef you like? I would rather use a chuck roast as it is more tender and flavorful. Possibly Ground Beef?

    • Patti on May 20, 2013 at 11:02 am

      I forgot to mention that I am currently in Phase four.

    • admin on July 8, 2013 at 8:43 pm

      I usually would do any favorite steak in p3. a big one :)I would think Chuck Roast would be ok

  18. mpjml on June 30, 2013 at 4:50 am

    If I do a correction day when I’m on P3, the day after do I start over on counting my 21 days of keeping my weight stable?

    • admin on July 8, 2013 at 8:21 pm

      Usually this is the best way to really stabilize and set your weight

  19. Leslie on February 13, 2014 at 8:33 am

    In P3 what kind of greek yoghurt do you recommend ie. 2%, 0%.

  20. Carey on December 4, 2014 at 10:28 am

    I’m in phase 3, I am over 3 lbs this morn. I didn’t eat anything wrong. ..I drank. .. whiskey. A few of them yesterday at a function. Do you think i should do a correction day our just east clean? I know I’m just retaining and/dehydrated.

    • admin on December 5, 2014 at 5:33 am

      it should come back down if it was not menu related.

  21. Rim on January 27, 2016 at 3:56 pm

    can we have black coffee with no sugur in morning on the steak day (P3)

    • admin on January 28, 2016 at 3:09 pm

      yes

  22. Tanya on August 7, 2016 at 6:44 am

    So I went up 2.4 from ldw. My problem is that yesterday was my first day on phase 3 & also first day of TOM along with very little sleep. so I’m not sure if I should do a correction day or if it’s just a hormone/ sleep issue. :/

    • admin on August 7, 2016 at 11:03 pm

      You do not do a correction day on TOM. Dr S says to ignore the scale when hormones are active

  23. April on November 12, 2016 at 12:18 pm

    I am on phase 3 I was wanting to check on eating fresh coconut, coconut cream, coconut sprouts and coconut water. All fresh with nothing added to them. Are they ok to eat on phase 3. Thanks

    • admin on November 13, 2016 at 10:05 pm

      yes this is fine

  24. tammy johnson on May 16, 2017 at 7:02 am

    what is a chicken correction day ? I noticed it in one of the above comments

Leave a Comment





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