When you have taken your last dose of Hcg, you must then do an additional 3 days of the very low calorie diet. The following day, is the first day of Phase 3. This is the "no sugar, no starch" phase, and this continues for 3 weeks.

When you start phase 3, don't go hog-wild all at once. Your body will be happier if you slowing increase the amount of food you're eating. Many people start by eating phase 2 foods, but just increasing the amounts. Many add cheese and eggs as the first foods. You may have regular salad dressings. Be careful of low-fat or fat-free processed foods- these almost always have lots of added sugar. You may go back to using lotions and your regular cosmetics on day one of P3.

What can you eat in P3? All meats and fish, eggs, all dairy including cheese, butter, oils. You may eat most veggies, except for starchy ones like corn and peas. You may have most fruits- but be cautious in the beginning with the sweeter fruits such as melons and bananas. Nuts are also allowed, but I'd add these slowly- some people have difficulty with them (which may be due in part to the salt). No bread, baked goods, cereal, rice, potatoes, pasta, candy, deserts.

Some people eat low-carb foods such as low-carb tortillas. You have to judge this for yourself. Dr. S. says "no starch", but these kinds of foods were not available when the protocol was written. Many low-carb or low-sugar foods have sugar alcohols in them. Although still carbs, they have less affect on your blood sugar than other types of sugars. Some people tolerate them well, others don't. Personally, I find sugar alcohols make me react pretty much the way sugar does- they cause me to crave more sugar, cause me to retain water, and anything other than small amounts may also cause diarrhea.

Many people add sugar-free protein shakes to their diet. Some eat Atkin's bars- again, people tend to tolerate these in varying amounts. But it is extremely important that you eat lots of protein while on this phase. Continue to drink around 68 oz of water per day.

When I see people reporting their menus, it usually looks like they are not eating enough fruits and vegetables. Eggs, meat, cheese, dairy, nuts are all ok- but all are also high in fat. Dr. S. says that if you avoid the "so-called carbohydrates" that you may eat fats "somewhat more liberally". Since we're eating no added fats in Phase 2, I don't believe this is an endorsement to eat a high-fat diet. This may cause some people to gain, so be careful. Veggies and fruits have lots of needed enzymes, provide necessary fiber, and will help fill you up.

Do make sure you are eating enough food. If you try to continue close to the low-calorie diet, you will actually gain weight. You should probably be eating at least 1200-1500 calories per day.

LIW (last injection weight) is the weight you are on the morning of your last dose of Hcg. You may lose a little more during those last 3 low-calorie days, but the object of P3 is to stabilize- so you should not allow your weight to go more than 2# above your LIW, or more than about 2# below your LIW. If you weigh yourself one morning and you are more than 2# above your LIW, this is when you would do a steak day. You eat nothing all day until dinner, although you may have as much coffee, tea and water as you like. Then you eat a huge steak, without salt, along with either a raw tomato, or an apple. This will help to bring your weight down the following morning. If you find your weight creeping up but it is not high enough to do a steak day, try a day where you eat only protein. This should also bring your weight back down.

By the way, Dr. S. contradicts himself a bit as to when to start P3. Some people start 72 hrs after their last shot, some people wait a full 3 days, which would be 96 hrs. If you choose 72, I'd recommend going ahead with greater quantity of P2 foods, and maybe adding in a couple of eggs for breakfast. But personally, I'd avoid adding in any fats until the next day. Dr. S. states that your body will be very sensitive to fats as long as there is even a trace of Hcg in your system.

Thank you SO much this is very helpful. I have been creating a mental list of things I want when I start p3 I think I was going over board. Having the calorie count is good for me. If after my LIW and I let's say lose 3-4 lbs those next three days is that ok? Thanks mgsondance you are always SO helpful!!!

thank you margie - as usual you spell it out so nicely. :)

Most of us don't bother with the ketone sticks. This is not a low carb diet. You get two fruits a day and even the breadsticks. Ketosis is totally irrelevant. Welcome to P3! I just moved on to P4 but I'll be doing a short round in a few more weeks.
Colleen

Gotcha!!! I really wish I would have started this back in June...I never have any events in June July or August...no birthdays..plus there are no real holidays except 4th of July...and my husband usually has to work anyway...Am I crazy starting all of this around this time?? bridal shower...Disney...Halloween....Thanksgiving...Christmas..yikes!!!

My mind keeps telling me quit now!!! Do your own thing....it worked in the past... like what I did after my pregnancies...(Weight Watchers...Nutrisystems..and working out)...I would always lose the initial 10 lbs then 1-2 pounds a week after that....I lost 60 lbs of pregnancy weight by the time my daughter was 13 mos old and I didn't starve myself. I just thought after all the sh#@ I had been through and the money we had lost, that I could lose the weight again without any help...The only reason I went for this diet was because I thought I could lose it faster!!!...If that's not the case..maybe I should take my husbands offer & go back to nutrisystems...it did work for me...It was just more expensive than this...

If I've lost 10 lbs in 7 days on this and I've been following it to the bone!! Maybe it wouldn't be so bad if I wasn't so hungry..I don't feel like it's working.....Should I have hunger pains still?? Is it because for the first 5 days I wasn't giving my self enough hcg, so I'm actually only on my 2nd day???

Should I quit now before I do something harmful to my system??? Now I'm worried.....Like I've said before I've never had a huge problem w/weight...I'm not used to this...I'm 43 and for the first time in my life I feel what it's like to be the heavy person in the room....It's a huge awakening for me...I guess that's why I'm protesting this diet so much!!! My husband has been so supportive...through my weight gain, exercising, and this diet....I never asked my husband about going back to Nutrisystems because of all the pay cuts his work has been taking...Last night...He said, "Honey if you want to go back on Nutrisystems I'll work a few doubles per month so that you can do that."

Mgsondance: In your opinion...roughly what kind of weight loss am I actually gonna see if I stick with it (no cheating) by Disneyland..Oct 17th...Or Nov 8th..The wedding??? I know there are variables involved..estimate...please..