The diet takes discipline, determination, and careful planning. I think careful planning may be the smartest thing we can teach.  I will link some of my favorite to go recipes that kept me from cheating.   According to Dr. Simeons, if you cheat you will have a 3-day plateau with no weight loss and possible gain.  Expect this and be determined to stay on track.  There are many who start this diet without reading Pounds and Inches and I can honestly say that will be your biggest mistake.  You have to be mentally and emotionally ready for this diet whether doing the 23-day or the 40-day plans.  There have been some that take interruptions and cycle but I would just caution that this kind of thinking can lead you to a slower weight loss pattern and more than likely stabilization issues.

Here are a few tips to get you back on track:

1.  Immediately restart your 500-calorie diet and follow the strict protocol in Dr. Simeons Pounds and Inches

2.  Make sure you are getting at least 2 liters of water a day and detox tea.

3.  Do a detox bath or try the Health Pro Detox Plan.

4.  Stress can hinder your weight loss so relax and get plenty of rest.

5.  The only acceptable correction day for Phase 2 is the Apple Day. The other correction/alternative correction days are for Phase 3 only.  The Apple Day is intended by Dr. Simeons to correct stalls not cheats.

6.  I always kept grissini in my car and an apple or orange in my purse.  If I was away too long, they have saved me so many times.  One of my favorite  TO-GO lunches is the Apple Chicken Salad.  This salad is perfect when I had a lunch meeting or was going to be gone from home for an extended time.

Protocol Refresher Course

Breakfast:

Tea or coffee in any quantity without sugar. Only one tablespoonful of milk allowed in 24 hours.  Some eat their fruit mid-morning if they cannot make it to lunch.

Lunch:
1. 100 grams of veal, beef, chicken breast, fresh white fish, lobster, crab, or shrimp. All visible fat must be carefully removed before cooking, and the meat must be weighed raw. It must be boiled or grilled without additional fat. Salmon, eel, tuna, herring, dried or pickled fish are not allowed. The chicken must be removed from the bird.
2. One type of vegetable only to be chosen from the following: spinach, chard, chicory, beet-greens, green salad, tomatoes, celery, fennel, onions, red radishes, cucumbers, asparagus, cabbage.
3. One bread stick (grissini).
4. An apple, an orange, a handful of strawberries, or one-half grapefruit.

Dinner :
The same four choices as lunch.

There are many resources on our website and our Facebook support group has additional resources.  Click here to join.

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Lettuce Wraps

I have had many people ask me how I eat on P4 and I have to say its similar to P2 and P3.  I really just concentrate on eating healthy.  Do I spluge from time to time, yes!  I thought it would be helpful to just share for what I am eating and document any side effects from it.  I am a little more simple and just make stuff up as I go along.  I do not own a recipe book and do not research recipes,  I am however great at throwing things together.  Yesterday I shared my Taco Salad and today for lunch I went in and threw together these lettuce wraps.  I am sure there many different ways you can make lettuce wraps and make them work for any phase.

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Taco Salad

Phase 3 recipe

1 lb of lean ground beef

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Tangy Coleslaw

This recipe was highly recommended from a friend.  I have been eating this for 3 days and have lost 3 lbs.  I am on p4 so I thought I would adjust the original to what worked for me and keep both recipes in the recipe blog.  I am calling this the little magic potion and I really attribute that to the combination of the apple cider vinegar and cabbage combo.  All our recipes are Dr. Simeons protocol friendly and adjusted to be p2-p4 compliant.

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There are four phases to the Protocol.

Phase 1:

Phase one is preparing for the diet.  This is a preparatory phase that is very important but many skip.  We recommend at least reading Pounds and Inches and trying one of the detox methods as you await your shipment.  You can use this time to read Pounds and Inches, do your measurements( check out the myotape) and work on detoxing your body to prepare for the diet.  Try the Health Pro Detox Plan a week before starting. P2 is a detox itself. Detoxing before just helps with some of the symptoms the first week which may include hunger, cravings and some report headaches.

Phase 2:

When you start taking the drops or injections is the beginning of phase 2.  The first 3 days of phase 2 you will be eating a high fat diet known as loading days. On Day 4 you will begin your start of the VLCD (very low calorie diet).  Click here to visit the Phase 2 Guide.   There are two programs a 23 day plan and a 40 day plan. The minimum days on a round is 23 days. This is 3 days of loading, 20 days on vlcd. You will continue vlcd for 72 hours following your last dose.

Phase 3:

This phase begins the first day following your last dose and will continue for 21 consecutive days. This is one of the most important phases of the diet.  The goal here is maintenance.  You do not want to lose or gain more than +/-2 lbs during the 21 days. Dr. Simeons says in Pounds and Inches you are resetting your hypothalomus to this new weight so your body will remember it and it will keep you from gaining back weight in the future.  You do not want your weight do go above or below 2lbs. of your LDW (last dose weight).  During this phase you should set your maintenance calories using this calculator based on your personal information of age, weight and height. Click here to check the calculator. Make sure it is set to sedentary and maintenance is selected at the bottom. If you experience a gain during your stabilization period immediately do a Steak Day or Alternative Correction Day. If you go over from cheating then you will restart your 21 day reset cycle. Please ignore gains caused from hormones or external issues such as water retention from traveling. Click here to visit the Phase 3 category for tips and recipes.

Phase 4:

Once you achieve your goal weight you are ready for phase 4.  Phase 4 is the “forever” phase.   We do not ever want to return to our previous weight and will want to maintain and stay at our LDW.  Phase 4 is actually easy once you have stabilized correctly.  If you happen to have an off day the weight comes right back off easily with clean eating and you can continue this process.  In Phase 4 you can begin to add back in limited natural sugars and starches.  You will always want to monitor your weight so that if you have a serious gain you can correct it, but it is easier to have a treat in p4 and actually see no gain at all.  Click here for all your Phase 4 category information.

We hope this information was helpful.  We know the phases can be confusing.

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Instructions:
Mix ingredients together, sprinkle with stevia and cinnamon. Chill for 20 minutes. Serve with a wedge of lemon and enjoy.

Phase 3 modifications: Add chopped walnuts or raw almonds. Mix in Greek yogurt .

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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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