Here is a sample menu for a typical Phase 3 Day:  You want to get around 100-150 grams of protein per day depending on your calorie maintenance amount and as close to 45-50% during the stabilization period.

We really concentrate on protein during phase 3 and healthy fats and veggies.

Breakfast:

Country Breakfast Skillet

1/4 – 1/2 cup mixture of chopped onion, green peppers and red peppers
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
1/4 cup shredded white cheese of choice (I used Mozzarella and Pepper Jack)
2-3 eggs, lightly beaten (Read More)

Lunch:

Try one of these two options

Garlic Chicken Pizza (Option 1)

Crust:
2 cups mozzarella cheese, shredded
2 large organic eggs
2 Tbsp. ground flax seeds (flax meal)
2 Tbsp. coconut flour
1/2 tsp. baking powder (Read More)

Cinnamon Chicken

(Option 2)

1 Large Chicken Breast
1 serving Melba toast crumbs
½ cup chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Salt and pepper to taste
Stevia to taste (Read More)

Coconut Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt and pepper to taste

Heat oil in skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.

Or side with soup…

Turkey Vegetable Soup
1 Tbsp. coconut oil
1/3 c. chopped onion
1-2 garlic cloves, minced
1 lb ground turkey (or bison)
3 stalks celery, chopped with leaves
1 c. green peppers, chopped
3 medium zucchini, cut into bite sized pieces
1 can (28 ounces) diced tomatoes, undrained
1 can beef broth
1 can water
1-1/2 tsp. Italian seasoning
1/2 tsp. parsley
Ginger, grated or zest
1 tsp. sea salt
1 tsp. pepper
Parmesan cheese (optional) (Read More)

Afternoon snack:

Chocolate Shake

1/2 C. Greek Yogurt
1 scoop Jay Robb protein powder (I used chocolate)
1 Tbsp organic, no sugar added peanut butter
3/4 C. Almond Milk
A few drops of Stevia (I used English Toffee)
1-2 Tbsp heavy whipping cream (optional)

Mix together with a blender or Magic Bullet. Refrigerate for a short time and enjoy!

Dinner:

Gourmet Sausage & Veggies

(Option 1)

It took me awhile to perfect this recipe but it is now a family favorite.  ~Carol 1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional) (Read More)

Gourmet Sausage & Veggies

(Option 2)

Slice sausage and fry in MCT or Coconut Oil. Cook until lightly browned.
Add veggies and cook until veggies are to desired tenderness. Serve and enjoy.

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Phase 3 Secret to Keeping the Weight Off

We have people ask us all the time about Phase 3 and tips for stabilization.  We have a special section on the blog dedicated to Phase 3 stabilization.  We strongly believe in stabilization before moving into any other phase, whether you are going back to Phase 2 or on to Phase 4.  The importance of resetting the hypothalamus is written in Pounds and Inches.  Dr. Simeons recommends a six week break between rounds and I believe this allows you enough time to get completely stabilized before moving on.   We were very careful to stabilize before adding in any starch or sugars to our diet.

I am 100% positive if you track you foods and see what is making you gain in the beginning of Phase 3 you will be able to correct this and modify your diet to stabilize.  There are some who see gains with milk or cheese, so it is best to see how your body responds to the Phase 3 basic foods by adding them in slowly and tracking the results.  Use Fit Day or something similar to journal your diet and keep good notes.  You should also check your calorie range for your current height and weight for maintaining at Calorie Council website.

The biggest reason we gain in Phase 3 is not tracking our daily diet, staying within our calories and cheating.  It is easier to cheat in Phase 3 when we are not as limited in our food choices or as disciplined.  Don’t let your hard work be for nothing and really concentrate on stabilizing correctly so you will not regain the weight.  It worked for all of us and it will work for you too!  Good Luck~ Shawna

Related Links:

Phase 3 Stabilization Section

Calorie Control Council

Pounds and Inches

Fit Day Website

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fitday.com Chart

In Phase 3 you consume at least 1500 calories a day (this varies, use the calculator to determine your exact calories) with no sugars and starches. If you are having problems stabilizing then check the calorie control link to get your maintenance caloric intake amount.

The purpose is to reset and lock-in your new base weight. Dr. Simeons states the importance of weight stabilization and when you can do another round of the protocol, if necessary, or move on to Phase 4 – lifetime maintenance.

Check out the Phase 3 stabilization resource guide for more tips and information.

Weight loss should not be the objective of this during phase 3 it is about re-setting the hypothalamus, so that we NEVER have to regain the weight.  The only way that happens is through STABILIZATION. Maintaining gives you the ability to become more aware of your body, and what increases your gains and losses.  You will see what carbs and sugars you can eat and what you need to stay away from. If you fail to follow the protocol during P3 you will most likely gain weight when you begin adding back other foods in Phase 4.

Phase 3 can be the most difficult and most important part of the whole process. Not only should it be done correctly to maintain your last dosage weight, but here are many other things phase 3 will teach you. It is important that you do not continue to lose weight in this phase because any loss in P3 most likely will be loss of muscle or structural fat.  According to  Dr. Simeons protocol in Pounds and Inches you need to stay within 2 pounds over or under your LDW.

You will need to make adjustments to your food choices and portion sizes to maintain your LDW. Learn how individual foods affect your weight as they are added back into your diet. Be careful of introducing too many new foods at once. Try to introduce foods one at a time – it will help determine if a certain food causes a gain or loss. Try to go with lean protein, fruit and vegetables during the first few days of P3 and then slowly introduce foods like nuts and dairy one at a time, so that if you react negatively it is easily identified.

Keeping a daily food journal will also help you pinpoint problem foods and discover which ones work well for you. Use a journal that will help calculate your calorie, protein and fat intake. Learn what portion sizes you can eat without gaining weight. Everyone is different, so you need to find out what will work for you. Keeping a journal will help identify the foods that cause you to gain weight. It may be fruit, nuts, or just the amount of a certain food like dairy products. After you eliminate problem foods, you can slowly bring them back in to your diet in P4.

We have found that when we get to the maintenance phase we realize there is a change in our attitude towards food. We find ourselves not going back for a second helping of food, and we are satisfied with what is on our plate. We are not as hungry as we were before starting the protocol.  We find that we now eat because we need to eat, not because we have this overwhelming desire to eat. Some also find that they no longer have the emotional attachment to food they once had.

A good way to begin P3 is to keep your vegetable and fruit choices the same for the first several days and add additional proteins and fats. In this phase you should not be trying to limit your fat intake. You need to have your protein intake at about 60%. You don’t want to keep losing weight or go over the 2 pound range, so if you are still losing you can increase your vegetable consumption. Add green beans, broccoli, cauliflower and other low glycemic veggies into your diet. If you are maintaining nicely, then add  slowly introduce some new fruits. If you gain weight reduce the amounts or eliminate the latest foods you added for a few days and then try to add them again.

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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.

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Strawberry Sorbet/Pops

Strawberry Sorbet/Pops

 Ingredients

4-6 medium strawberries

Approximately 3 cubes of ice

Any powdered or flavored stevia to taste

½ teaspoon vanilla powder or cocoa (optional)

2 tablespoons lemon juice

¼ cup water

Directions

Blend ingredients together until smooth. Pour into a dish or Popsicle molds

and freeze until firm.

Makes 1 serving (1 fruit)

Phase 3 modifications: Add half and half or cream and whipped egg whites.

Mix in chopped nuts or phase 3 chocolate crumbles and freeze for an ice cream style dessert.

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Ingredients

100 grams of chicken

1 serving Melba toast crumbs

½ cup chicken broth or water

¼ teaspoon ground cinnamon

Pinch of nutmeg

Pinch of cardamom

1/8 teaspoon curry powder

Dash of garlic powder

Salt and pepper to taste

Stevia to taste

Directions

Mix Melba toast crumbs with ½ of the dry spices in a small bowl. Dip

chicken in broth and coat with Melba spice mixture. Lay out 100 gram

servings in shallow baking dish. Add broth and mix in the rest of the spices.

Top the chicken with the rest of the Melba spice mixture. Bake chicken at

350 degrees for 20 minutes or until chicken is fully cooked.

Makes 1 serving (1 protein 1 Melba toast)

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