Phase 3

 

The maintenance phase is the 3 week long after you finish your Perfectly Pure Lifestyle. Dr. Simeons outlines a few rules here:

  • you must weigh yourself every day 
  • you must remain within 2 pounds of your last injection weight (over *OR* under) and, 
  • you cannot eat sugars and starches (which is carbohydrates minus the fiber)

It  is extremely important to eat plenty of protein during this period, a  lot of people can eat at least 100 grams of true protein (about 400  grams of actual meat weighed raw). If you go over the 2 pounds, you must  immediately do a steak day.  We want to be clear that this 3 week period is crucial to the success  of the diet. The process is explained in Pounds and Inches.  This part of the process is very similar to Atkins Induction. Further  down in this article is a list of foods, but first read an excerpt from  Pounds & Inches:

"When  the two days of dieting after the last injection are over, the patients  are told that they may now eat anything they please, except sugar and  starch, provided they faithfully observe one simple rule. This rule is  that they must have their own portable bathroom-scale always at hand,  particularly while traveling. They must without fail weigh themselves  every morning as they get out of bed, having first emptied their  bladder. If they are in the habit of having breakfast in bed, they must  weigh before breakfast.

It  takes about 3 weeks before the weight reached at the end of the  treatment becomes stable, i.e. does not show violent fluctuations after  an occasional excess. During this period patients must realize that the  so-called carbohydrates, that is sugar, rice, bread, potatoes, pastries  etc, are by far the most dangerous. If no carbohydrates whatsoever are  eaten, fats can be indulged in somewhat more liberally and even small  quantities of alcohol, such as a glass of wine with meals, does no harm,  but as soon as fats and starch are combined things are very liable to  get out of hand. This has to be observed very carefully during the first  3 weeks after the treatment is ended otherwise disappointments are  almost sure to occur."

OK, so here is the thing: The day that you give yourself your last injection, you count 48 hours (continuing on the 500 calorie VLCD  for those 48 hours this is because you are doing the homeopathic  version) from that last pellet, *then* you start your  maintenance/stabilization phase. It is critical that you follow this  phase as faithfully as you did the injection phase, because *now* is  when your hypothalamus will reset, clearing off all the 'bad old days'  of yo-yo dieting and poor eating habits. That weight that you were the  morning of your last injection is the weight that you use as a basis for  your maintenance phase. Many call this LIW (Last Injection Weight).  Anything OVER two pounds from that weight calls for a steak day.

NOTE: The time period to begin this phase is not 2 days after your last injection, it is 24 hrs.

When  you start the 3 week maintenance/stabilization process, *definitely*  increase your calories to at *least* 1500. You can find out your  required minimum calories using our calculator.  Don't try to continue the 500 calorie diet after the hCG is out of your  system, because you will become weak and tired, and your body will  begin to go into 'shutdown' mode where it doesn't burn calories. This  will completely ruin your Phase 2, and you'll have to start all over.  Don't worry, your weight will go up and down a bit the first week or  two; this is normal. A reset doesn't mean you never ever have any weight  change, daily activities will see that you bounce around some. Do a  steak day if you need to. Your weight will eventually stabilize. This is  your body settling into the new process. Watch the starch and sugar  religiously during the 3 weeks. I'm going to say this again: ***NO  STARCH OR SUGAR*** Read labels. If it doesn't have a label, use our  nutritional calculator to  look it up. Eat whatever you want, without starch or sugar, during the  maintenance phase. Make sure you are eating enough, many people think  they need to keep eating like they're on a diet, DON'T DO THIS. Use  healthy fats and dairy products to up your calorie intake if necessary.  Drink enough water. Get your sleep.

Helpful Lists

Learn  about fats and starches so you know what to avoid. Check our list of sugars and starches together to ensure you're on the safe side. 

For a complete list of the foods to eat, see the Phase 3 Food List at the top of this section

Low Carb Vegtables 

Vegetable  list is roughly arranged from lowest to highest carbohydrate counts,  but all are non-starchy and generally low in carbohydrates. Exact carb  count depends on serving size. Remember when counting carbs in  vegetables that the fiber is not counted, and can be subtracted from the  total. 

  • Sprouts (bean, alfalfa, etc.) 
  • Greens ? lettuces, spinach, chard, etc. 
  • Hearty Greens - collards, mustard greens, kale, etc. 
  • Radicchio and endive count as greens 
  • Herbs - parsley, cilantro, basil, rosemary, thyme, etc. 
  • Bok Choy 
  • Celery 
  • Radishes 
  • Sea Vegetables (Nori, etc) 
  • Cabbage (or sauerkraut) 
  • Mushrooms 
  • Jicama 
  • Avocado 
  • Cucumbers (or pickles without added sugars) 
  • Asparagus 
  • Green Beans and Wax Beans 
  • Broccoli 
  • Cauliflower 
  • Peppers
  •   Green Bell Peppers       
    • Red Bell Peppers 
    • Jalapeno Peppers
  • Summer Squash (including Zucchini) 
  • Scallions or green onions 
  • Bamboo Shoots 
  • Leeks 
  • Brussels Sprouts 
  • Snow Peas (pods) 
  • Tomatoes 
  • Eggplant 
  • Artichoke Hearts 
  • Fennel 
  • Onions 
  • Okra 
  • Spagetti Squash
  • Celery Root (Celeriac) 
  • Carrots 
  • Turnip (see Carb Counts of Root Vegetables) 
  • Water Chestnuts 
  • Pumpkin

Starchy (High Carb) Vegetables

The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:

  • Beets 
  • Carrots on some diets, but they aren't as high as others in this group 
  • Corn 
  • Parsnips 
  • Peas 
  • Plantains 
  • Potatoes in all forms 
  • Winter Squashes (particularly acorn and butternut)

Eat Low Sugar Fruit

Fruit, you'll find, is not particularly welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South  Beach, Zone), while others just look at total carbs (Atkins, Protein  Power). Also, some diets (Atkins, South Beach) don't allow fruit at all  in the first phase. In general, your best bet fruits are these, but do  check carb counts, and watch your weight. Not everyone can have fruit in  maintenance. These are sort of arranged by sugar content, taking volume  and weight, into account. This is not an exhaustive list.

Good  news: the fruits lowest in sugar are some of the highest in nutritional  value, including antioxidants and other phytonutrients.

Fruits lowest in sugar:

  • Rhubarb 
  • Strawberries 
  • Cranberries 
  • Raspberries 
  • Blackberries 
  • Blueberries 
  • Grapefruit 
  • Melons 
  • Apricots 
  • Plums 
  • Peaches 
  • Pears 
  • Guava 
  • Cherries 
  • Apples 
  • Papaya

Fruits fairly high in sugar 

(avoid these in maintenance, even though some were in P2):

  • Grapes 
  • Tangerine 
  • Oranges 
  • Pineapple 
  • Kiwi

Fruits to be avoided in the maintenance phase:

  • Bananas 
  • Dried Fruit 
  • Mango

What to Avoid:

Avoiding sugar means this: avoid cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, kool aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup,  brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed  breakfast cereals, breakfast bars, granola - nothing with sugar.    READ LABELS!!!! And  remember, you're avoiding starches too. Nearly all processed foods in  todays' stores contain high fructose corn syrup or some other kind of  sugar. Here are some of the names you'll know are sugar to avoid in  foods: 

  • Brown sugar
  • Corn Syrup 
  • Demerara Sugar 
  • Dextrose 
  • Free Flowing Brown Sugars 
  • Fructose 
  • Galactose 
  • Glucose 
  • High Fructose Corn Syrup 
  • Honey
  • Invert Sugar 
  • Lactose 
  • Malt 
  • Maltodextrin 
  • Maltose
  • Maple Sugar 
  • Molasses 
  • Muscovado or Barbados Sugar 
  • Panocha 
  • Powdered or confectioner's sugar
  • Rice Sugar 
  • Sucrose 
  • Sugar (granulated) 
  • Treacle 
  • Turbinado Sugar

Be  sure to read food labels, check to see if sugar is added into a product  before you buy it. Nearly every product in a can or box contains sugar  in one of its many names. The first five ingredients listed on an item  is the majority of the product, so be sure that sugar is not in the top  five.

Avoiding  starch means avoid cornstarch, white flour, wheat flour, any flour,  pasta, any bread or bread product, breadsticks, bagels, hamburger and  hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn,  lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes,  pancakes, muffins, nearly all root vegetables, any breading on fish,  chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.

Most  restaurants and fast food places add sugar to nearly every product, so  be wary of eating out all the time. Other meats to watch out include  deli meats, bacon, ham, prosciutto, sausage, and hotdogs.

Do  not eat processed cheese (i.e. Velveeta), it contains unnecessary  sugars and starches. Try not to eat processed anything for that matter.