Weight-B-Gone

The goal of phase 3 is to find out which foods you are sensitive to. You will need to be careful during the first week coming out of phase 2 and concentrate on getting your calories up before introducing new types of food. You can however, mix your veggies now and add in new protein and vegetables

 

It is very important to get in your calories in phase 3. Without the hCG in your system you will need to get your calories up or your body will go into starvation mode and start gaining. This baffles some but I want to explain why this is the case. In phase 2 you know that your body is breaking down abnormal fat for calories and according to Pounds and Inches you are getting approximately 2500-4500 cal per day. When the hCG has left your system, your body will be in shock if you do not increase your calories. Most think they are eating too much and getting too many calories, but you are actually having the opposite effect and getting less calories in phase 3 than you are getting in phase 2. This is a key component to maintenance.

 

The next essential part of Phase 3 is tracking your calories. You must track your calories to know what is going on when you have a gain

 

** Foods to avoid during first few weeks of p3: Milk, cheese, nuts, berries, peanut butter, yogurt; these all seem to cause gains quickly.. so wait and introduce them later and slowly. This is the key, slow re-introduction, especially of dairy as most people seem to be intolerant to dairy products at the beginning of phase 3 . A number of people start using almond milk and coconut milk as a replacement.

 

Safe foods to start adding in after week one include: avocados, flax meal, a few nuts..moderation and a slow pace is key to adding in new foods. Do not over eat the new item but try a small portion and build up to larger quantities (but still keep them in moderation).

 

In the first week you can add in new proteins like eggs, and new veggies like bell peppers, broccoli and cauliflower.

 

Follow this menu for week one:

 

Suggestoin for Phase 3 Menu Guide First week :
 

Breakfast- 3 eggs and meat/veggies (meat must be sugar free) and try adding in veggies such as bell peppers, onion etc.. or whatever you like.

 

Snack- 1 scoop of protein.. Jay Robb(or similar) but only if you need extra calories for the day or
1- fruit (p2) orange, strawberries, apple, grapefruit (Keep your fruits p2 for now)

Lunch - 6-8oz of meat and veggies so chicken salad you could have 8oz breast on a bed of spinach or lettuce 2-3 cups with tomatoes or other veggies.
Snack- grissini( keep it in a few days a week at least until we add other grains)

Dinner- 6-8 oz protein and veggies..( look at the celery and chicken/steak on blog last week) that is 500 cal.

 

Also cook your meals with butter and add olive oil to your salads. 4T of oils per day will add 400 cal to your diet and help you get to maintenance calories easier.

 

Ph 3 Essentials List of Items:

 

New proteins- here you can start adding in new proteins week one and day one of p3 after your 72 hours post hcg.
Eggs- Cage free organic preferred Bacon- sugar free
 

New veggies: Start with low starch veggies on week one and mix them!

 

The following is a list of common non-starchy vegetables:

 

• Amaranth or Chinese spinach

• Artichoke

• Artichoke hearts

• Asparagus

• Baby corn

• Bamboo shoots

• Bean sprouts

• Beets

• Broccoli

• Brussels sprouts

• Cabbage (green, bok choy, Chinese)

• Cauliflower

• Celery

• Chayote

• Coleslaw (packaged, no dressing)

• Cucumber

• Daikon

• Eggplant

• Greens (collard, kale, mustard, turnip)

• Hearts of palm

• Jicama

• Kohlrabi

• Leeks

• Mushrooms

• Okra

• Onions

• Peppers

• Radishes

• Rutabaga

• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)

• Sprouts

• Swiss chard

• Tomato

• Turnips

• Water chestnuts

• Yard-long beans

• Always on the essentials list is:

• Olive oil

• Butter
  Coconut Oil

• MCT Oil
  Palm Oil
  Greek Yogurt
  Stevia
  Braggs Amino Acids
  ACV
  Detox tea
  Braggs has a few dressings that are safe for Phase 3 in moderation
  Ezekiel Sprouted Grain Products
  Almond Butter
  Fage Greek Yogurt

 

 

 

 

 

 

 

 

 

          (click picture for List of 100 foods You Can Eat)