Maintenance Phase 3-6 weeks duration
CONGRATULATIONS! YOU MADE IT PAST THE VLCD PHASE OF THE DIET
This phase involves stabilizing your body’s metabolism at your new weight. This phase is just as important as the Fat Burning VLCD phase. You want to reset your metabolism and your hypothalamus gland at your new weight, so that your body does not fluctuate up or down on the scale. If you cheat during this phase you may mess up all of the hard work you endured over the last month and take the chance of making maintenance in the future much more difficult. If you want to lose more weight you can do a second round of the HCG diet after this maintenance phase is completed.
The maintenance phase begins 72 hours after your last dose of HCG and continues for three weeks. You may now eat more foods and add fats and dairy into your diet. NO starches or sugars are allowed in this phase. The purpose of this phase is for the body to adjust and stabilize at its new weight.
ALL STARCHES AND SUGARS ARE AVOIDED FOR FIRST 3 WEEKS!
Avoid: sugar, breads, pastas, starchy vegetables (all potatoes, corn, dense squashes, carrots, and beets), rice, wheat, cereals, noodles, barley, any kind of flour, rye, food starch, etc. Beware of processed foods, because many will contain starches and sugars.
Good foods during this phase are all the foods listed in Phase 2 with a little more leniency, any fruits and veggies, a little more dairy (yogurt, cottage cheese, cheese, etc.), maybe a little more peanut butter, more milk, low carb/high fiber cereals like Kashi, Fresh Oatmeal (not prepackaged they tend to have a lot of sugar added), etc. Eat some fantastic salads with extremely low-carb dressing such as Ranch dressing and Blue Cheese. In addition during this phase you may eat protein-rich sources such as meats, eggs, hot wings and jerky. Your favorite sugars and starches maybe introduced in very small portions and only one or so a day as the scale allow.
During Phase 3 follow these steps:
• You must weigh yourself every morning as soon as you rise, but after you have urinated.
• Eat three meals a day. You may increase your meals in size and quantity, as long as you follow the rules below.
• Eat an adequate amount of daily calories to maintain weight.
• Add in other veggies, and you may eat a variety of veggies in the same meal.
• Add in other fruits, except very sugary fruits (bananas, grapes, and any dried fruits).
• Add in fats and dairy products. Avocados, nuts, olive oils, good fats (like fatty fish), butter, cheese, and so on can be eaten at any meal.
Keep in mind; you have been on a 500-calorie diet for weeks now. Do NOT go crazy and start eating 2500 calories on the 1st day. Sneak up to it.
Calculate your calorie limit:
Women: this equates to 11 times your current weight
Men: this equates to 12 times your current weight
Example: For a woman whose current weight is 150 lbs, multiplied times 11 is 1650 calories a day.
Example: For a man whose current weight is 200, multiplied times 12 is 2400 calories a day.
The Maintenance Diet, weeks 1-3:
Week 1 For week 1 after your 500 calorie diet, work your way up to about 800-1000 calories a day. Remember no sugar, starches and low carbohydrates. Yes, you can eat fats during this time, but don't over do it. It is still very important to continue to drink lots of water. You can now eat 3+ meals a day and use butter oil or cooking spray in your frying pan, just use it sparingly! Your protein intake will increase to about 6-8 oz per meal or up to 600 calories per day. Your salad can now be a mixture of all your favorite things that you want in the salad, just no sugars, and starches.
Try to eat a little at each meal and try to get in a mid morning and mid afternoon snack.
Week 2 - For week 2, increase your daily calorie count to about 1000-1500 calories per day. Do this by adding in more veggies. Maybe some soups, cheese, peanut butter, nuts and other low carbohydrate type foods.
Week 3 - For week 3, work your way up to your total calorie limit. You should be eating 5 or 6 little meals a day.
The Maintenance Diet, weeks 4-6:
This is the final phase where you begin to add starches and sugars back into your diet. Technically nothing is off limits anymore. It is best not to resume any old eating habits that led to weight gain in the first place, but you may eat what you would like. The best rule to follow is “everything in moderation.”
Sugars and Starches (the carbohydrates) SLOWLY VERY SLOWLY add back sugars and starches. Reintroduce these too fast, and you may have a weight gain. So to avoid that, this is what we have learned. ADD them SLOWLY!
Week 4 - For week 4, add one carbohydrate food that you missed the most. Eat bread, pasta, potato or whatever, but just one. The next day, stop that one and add another one. Do not eat two carb foods in the same day during week 4. Only eat one carb food per meal. Just change your carbohydrate from day to day. Weigh yourself the next day and see if there are any weight changes. If so, try cutting the portion in half for the next time. Week 5 - For week 5, combine two carb foods in the same day, but not at the same meal. For instance, you may eat bread with a sandwich for lunch and a potato for dinner
Week 6 - For week 6, start combining the carbs during the same meal, but do this one day at a time. By the end of week 6, you should be eating a good, healthy, well rounded, high fiber, lower fat, diet within your calorie limit without worrying about gaining weight!
Avoid over-eating; (stay within your calorie limit) avoid eating both a high fat and high carb meal. You may get away with a high fat meal or a high carb meal but high fat and high carb together are a bad combination.
WARNING: If your morning weight is more than 2lbs over your last HCG date weight (the last day you took HCG), you do a Steak Day. A Steak Day is where you eat nothing all day (but drink plenty of water, coffee, and/or tea). Then, for your evening meal, you eat a huge steak (8-14 oz) followed by an apple or a raw tomato. This should put you back down 2-5 lbs and get you back in your “range”. If you go more than 2 pounds under weight, eat a forth meal that day. (Still no sugars and starches)
The most Common Errors During Phase III
Eating sugars and starches. Some fruits are very high in sugar (bananas, grapes, melons, pineapple). Some vegetables are very high in starch (potatoes, corn, peas, black, pinto and lima beans). Your weight may fluctuate due to getting unintentional sugar and starch in what you are eating.
This stage is to train your body how to burn as many calories as possible and maintain the new lower weight. Your body no longer has the HCG and needs many more calories and will set the calorie count to what you are eating. So if you are only eating 1000 calories per day that will be what your body sets as its requirement. Then if you eat over that one day you will put on fat. Not enough eating protein.
Tips to Conquer Phase III
- Keep an accurate food journal
- Eat organic fruits vegetables chicken and meat when possible
- Avoid all processed foods, canned fruits or vegetables
- Limit eating out in restaurants
- Try to include a protein with whatever you are eating throughout the day.
- Avoid food and drinks that have ingredients you do not recognize or cannot pronounce.
- Continue to drink a lot of water. It is good for you and helps your body function efficiently. (1/2 to 1 Gallon per day)
- Increase water intake
- Add green tea once or twice a day
- Do an Apple Day if stuck for greater than 5 days
- Check all condiments for sugar, High fructose corn syrup, fructose etc.
- Do not use moisturizers with oil.
- Add exercise into your program. We recommend walking 20- 30 minutes a day.
- Menstrual cycle may affect the rate of weight loss and cause a plateau.