Hcg Diet Phase 3: The Stabilization Phase
Phase 3 of the hcg diet is absolutely essential and should not be skipped! The purpose of Phase 3 is to stabilize the newly acquired weight loss and allow the body to adjust to every day eating to smoothly move into Phase 4, the maintenance phase. Phase 3 comes with a number of great opportunities, including the chance to discover lingering weight management culprits as well as food sensitivities. It is also commonly known as that period of, “I’m scared to eat and have no idea what to eat!” This is perfectly normal, but the truth is, Phase 3 can be the most exciting phase of the Hcg Diet Plan.
Frequently Asked Questions About Phase 3 of the HCG Diet:
- What is Phase 3 of the HCG Diet?
Phase 3, the Stabilization Phase of the Hcg Diet, occurs when Hcg Dieters complete the VLCD (very low calorie diet) on Phase 2, and are no longer taking Hcg. The stabilization phase lasts for 3 weeks and during this period, it is acceptable to increase calories carefully, and begin adding new foods to the menu. All foods are now permitted (in moderation) with the exception of sugars and starches.
- How long is Phase 3 of the Hcg Diet?
Phase 3 lasts approximately 3 weeks. If by chance, the dieter gains more than 2 pounds before the completion of the 3 weeks, special steps are taken (read on below for what to do if you gain more than 2 pounds in Phase 3 of the Hcg Diet Plan) and the 3 week period starts over. This repeats until the dieter is able to stabilize their weight for a consistent 3 week period.
- Why is Phase 3 important?
Phase 3 is not only important, but essential. Why? At this point, you have lost 20 to 30 pounds in just a few weeks, under a highly controlled weight loss program. Phase 2 is so tightly controlled with specifics, it can be intimidating to suddenly have those restrictions removed in P3, and be told it’s ok to eat whatever…without strict guidelines and direction. However, this phase is extremely crucial for many reasons. First, P3 helps to transition into long term weight maintenance while still restricting the two food categories that can easily result in weight gain. These two things to avoid are sugar and starches and they are prohibited on P3. In addition, P3 presents the opportunity to address any former unhealthy habits that may reappear, as well as food sensitivities.
- How to do Phase 3 Stabilization
To start P3, the dieter discontinues the Hcg injections for the last 72 hours of Phase 2. It is important to note that the 72 hours begins exactly at the last time of injection- NOT 3 days, but 72 hours from last injection or dose if taking Hcg drops. During these 72 hours, the 500 calorie VLCD is still followed. At the end of the 72 hours, Phase 3 begins and the transition to lifelong maintenance begins. Dr. Emma, a well known HCG Diet expert according to Dr. Oz, stresses the importance of increasing the calories first before introducing new foods to the VLCD. This means, for the 3 week period of P3, one would continue with the same foods allowed on the VLCD (500 very low calorie diet, or whichever calorie and food protocol you have been on for Phase 2) before adding new foods to your menu. Once weight has proven to be stable on this increased calorie food protocol, you would begin adding new, healthy foods in moderation. Daily weigh-ins continue. While weight may fluctuate during this time, this is perfectly normal. Ideally however, you do not want to have a consistent weight gain of more than 2 pounds.
- What to do if you gain more than 2 pounds in Phase 3.
If more than 2 pounds is gained during P3 of the Hcg Diet, it is acceptable to have an Hcg Diet steak day and begin the 3 week period of P3 over again until weight has stabilized.
Phase 3 Foods and Eating
- Phase 3 Foods List
Phase 3 allows all foods that were acceptable on Phase 2, as well as all other foods as long as they do not have sugars or starches. It is still suggested to restrict (or even omit entirely) grains such as breads, couscous, tortillas, rice, etc. Fruit should also be monitored. Whatever fruits were working in Phase 2 are acceptable, however adding new fruits should be done so with caution since many are high in sugars. As an example, fruits to avoid or strictly limit, are bananas, mangos, peaches, and pears. Now is the time to focus on what you can have however, so here is a helpful post on Phase 3 Foods List.
- How to gradually increase calories on Phase 3
As mentioned previously, it is suggested that the foods and preparation specifics of Phase 2, continue for the beginning of Phase 3 while increasing calories. This should be done before introducing new foods.
- Do I add fats during phase 3?
Yes, now is the time that you can begin adding healthy fats to your menu.
- How to add fats during phase 3
These include fats that are “whole” and provide omega fatty acids. Examples of these food are eggs, salmon and avocado. These can be added in moderation.
Hcg Diet Recipes
Exercise and HCG Diet Maintenance
- Exercise and Phase 3
During P3, it is acceptable to begin a more rigorous workout regimen than in Phase 2. In fact, during P2, the Original Manuscript prohibits exercise, while more modern protocols recommend light to moderate exercise. This is personal preference, however exercise in Phase 3 can be an excellent way to help stabilize weight loss, while also creating a new fitness habit in preparation for Phase 4, the maintenance phase of the Hcg Diet.
Phase 3 Stabilization Help and Support
- Free Phase 3 Stabilization Support in the Hcg Diet Forums.
- Identifying hormone imbalances that may be causing weight maintenance challenges
Phase 3 basic principles to help you stay on track for Phase 4.
- Avoid trigger foods
If there are certain foods you are aware of, that trigger temptation, or prove to be difficult to limit, it is best to avoid these foods in P3 altogether. As an example, if it’s not possible to just eat 1 square of chocolate instead of a handful (and by handful, we mean the full bag) – steer clear.
- Weigh yourself regularly.
Just as in Phase 2 of the Hcg Diet, Phase 3 requires early morning weigh-ins to monitor weight stabilization. This should be done at the approximate same time each morning, before any food or drink is consumed. As mentioned previously, it is normal for new foods, increased exercise and calorie increases to cause fluctuating scale measurements. This does not necessarily mean weight gain. Watch for consistent weight gain of more than 2 pounds over several days before taking action.
- Observe your body
Reintroduce foods one at a time. It will enable you to observe any intolerances, sensitivities or weight gain triggers. For example, eat a dairy product watch your body for a few days then add a wheat product. If you see bread or milk causing bloating, weight gain or cravings, stay away from those or eat them rarely.