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fjjcreations

Understanding and Preparing for PHASE 3

Rating: 5 votes, 5.00 average.
This info is from the direct website where I bought from…Hope it helps



Everyone seems to have questions about what to do on Phase 3 of the hCG diet when it comes to food and calories. All Doctor Simeons says is no sugar or starches, but that does leave room for one to wonder and still doubt what to eat, how much to eat and what is the best foods to eat on Phase 3.

This is a list Phase 3 foods that hCG Diet Journey believes are healthy and good for long-term maintenance. This is NOT an official list (as there isn’t any) but a combination of what the hCG Diet Journey team has always suggested to people, Atkins Low Carb Maintenance & Mediterranean Style eating.

This Phase 3 food list along with a good book on food counts, values and calories, like Netzer’s is an excellent resource. And yes, Miracle Noodles are, as always, on any phase!

There are 7 keys to Phase 3 foods and long term success with your weight loss.

1. Avoiding man made pre packaged foods
2. Avoiding sugars, processed foods and refined white flour
3. Portion control (especially at restaurants)
4. Eating bad foods in moderation
5. Exercise
6. Knowing what foods work best for your health and weight
7. Your desire for long-term success & willingness to eat better
Phase 3 Food List 1,500 calories for 3 weeks
Proteins:

All fish including:

Flounder
Herring
Salmon
Sardines
Sole
Tuna
Trout

All fowl including:

Cornish hen
Chicken
Duck
Goose
Pheasant
Quail
Turkey

All shellfish including:

Clams
Crab meat
Mussels*
Oysters*
Shrimp
Squid

*Oysters and mussels are higher in carbs so limit to about 4 ounces per day.

All meat including:

Lean Beef
Lean Bison
Bacon*
Ham*
Lamb
Pork
Veal
Venison

*Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. -Avoid cold cuts and other meats with added nitrates.
Vegetables

Salad Vegetables:

Alfalfa sprouts
Arugula
Bok choy
Celery
Chicory greens
Chives
Cucumber
Endive
Escarole
Fennel
Iceberg lettuce
Mushrooms
Parsley
Peppers
Radicchio
Radishes
Romaine lettuce

Non Salad Vegetables:

Artichoke
Asparagus
Artichoke hearts
Avocados
Bamboo shoots
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Swiss chard
Collard greens
Eggplant
Hearts of palm
Kale
Leeks
Okra
Olives green & black
Onion
Pumpkin
Rhubarb
Sauerkraut
Peas
Spaghetti squash
Spinach
Summer squash
Tomato
Turnips
Water chestnuts
Zucchini

These vegetables are slightly higher in carbs but provide important nutrients and add variety to your daily foods.
Fruits

Blueberries (fresh)
Cantaloupe or honeydew
Raspberries (fresh)
Strawberries (fresh)
Fats (Oils)

Butter (REAL not imitation or margarine)
Mayonnaise – make sure it has no added sugar
Olive oil

Vegetable Oils

Canola
Walnut
Grape seed
Sesame
Sunflower
Safflower
After Phase 3 Food List Long Term Maintenance and Beyond

For Long Term maintenance after Phase 3 you would include the all the above and you can add the following to your menu. There isn’t any calorie restrictions for maintenance or any particular ratios.

A general rule of thumb is 40/30/30 40% of protein, 30% of carbs and 30% of fats, however you may have to adjust according to what works for you. It takes experimentation, listening to your body and watching your mood as to your reactions.

Another good rule is limiting dairy and really watching your how your digestive system reacts.

Add foods back slow to better judge if they are working for you or not.

The idea here is to develop your personal list of foods that make you feel great and maintain your weight.
Dairy

Cottage cheese
Heavy cream
Mozzarella cheese
Ricotta cheese
Blue cheeses
Cheddar
Cow, sheep and goat cheese
Cream cheese
Feta
Gouda
Mozzarella
Parmesan
Swiss
Nuts & Seeds

Almonds
Brazil nuts
Cashews
Hulled sunflower seeds
Macadamias
Pecans
Pistachios
Walnuts
Starchy Vegetables

Acorn Squash
Carrots
White Potatoes
Yams
Legumes

Black Beans
Chickpeas
Great Northern Beans
Kidney Beans
Lentils
Lima Beans
Navy Beans
Pinto Beans
Fruit

Apple
Banana
Cherries
Grapefruit
Grapes
Guava
Kiwi
Mango
Peach
Plum
Watermelon
Grains

Oatmeal
Pasta (whole wheat)
Rice (brown)

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Comments

  1. Texasyaya's Avatar
    Great list. I voted and rated this excellent.
  2. fjjcreations's Avatar
    awww thank you
    glad it helps.. am here if ever any questions !
  3. Loul29's Avatar
    This really helps! What if I had greek yogurt everyday?
  4. kjbarbie's Avatar
    Thanks! I'm so looking forward to adding a little dairy and real salad dressing! This Phase will be a snap!
  5. fjjcreations's Avatar
    Quote Originally Posted by kjbarbie
    Thanks! I'm so looking forward to adding a little dairy and real salad dressing! This Phase will be a snap!
    It really is easy, you already got through the hard part
    You made the choice and now your on your way

    Best Wishes!!!
    Updated June 15th, 2012 at 10:13 AM by fjjcreations
  6. simplymarvalous's Avatar
    Thanks for sharing this great list with us. I feel it will be very helpful as I enter Phase 3. So it's ok to eat cheese in round three ?
  7. fjjcreations's Avatar
    Hi,
    sorry for the delay in reply, I was away from home You can have cheese, very small amounts, I started with maybe 1 or 2 small bite size blocks... tryi t and then check your scale the next day to see how you react to it. I always have good reaction to cheese, in small amounts, some have said they had to start with a lesser- like a +35 or +40 % cheese first then work their way up to the full sort cheeses GOOD LUCK!!
  8. Scarlett22's Avatar
    Starting Round 1 Phase 3 tomorrow morning. I have finished 40 days injections and three days still in phase 2 to allow HCG to work itself out. It took every bit of that as I am still not very hungry. Started at 223, and today I weigh 195.i am 5'i" female age 52. I have felt incredible energy on the HCG daily morning injections and no side effects. I have been very pleased with my results and have not had to have any steak or apple days. Any tips for Day 1?
  9. fjjcreations's Avatar
    CONGRATS!! that is awesome!! When I went into phase 3- I was so worried...I didn't want anything to come back
    Just start very slow. I added 1 new food every couple days so I could see if there was a reaction - good or bad- that way you can quickly adjust and then you know a certain food that reacts well or not well.
    I added 1 egg the first day for breakfast and a small chef salad at dinner... I stayed on these 2 for 3 days. I had no gain... so I then added a small amount of cheese & 10 almonds- to slowly add back the 'good' fats...that went well for me...
    I added then some strawberries, next day I had a gain...when I traded the strawberries for an extra orange, it went back down...so needless to say I now know- strawberries- don't have a good reaction for me...

    I hope this helps and wish you the very best! you did it!! you made it through and now you have a little breathing room...just weigh everyday- not for fear, I do it out of habit. You know you can easily gain 1-3 pounds and never know it...I have been getting on the scale everyday for 2 years...now it's normal, it's that trigger to help me stay in line each day. If I see it go up. I don't panic, I just know now a routine to set up my 'good reaction' foods for that day and get it back to the number I want...

    BEST WISHES!!!
  10. PATTYLOO's Avatar
    this is very helpful, particularly your 9/24/12 post of just how you handled p3, day by day. i'm only in R1 D4 VLCD, but I know those 30+ days are going to go fast - especially if I'm successful in dropping the fat. Now, I have a game plan for what to do next.
  11. mewhoshops's Avatar
    Thanks for sharing this. I will be heading into P3 in a couple of more weeks and this will definitely help!