How to be successful in Phase 3 – Stabilization

by Michelle on October 17, 2018

Phase 3 – Stabilization

(Read past the diet for the additional foods and information)

Here is the 1200–1500 calorie plan you can use as a guideline for being successful on Phase 3 – Stabilization…you can begin Phase 3 the very next day after your last diet day…no drops are taken on Phase 3.  Make 3 meals & 3 snacks, 6 small meals, or whatever you wish.  Try just 1 “new food” per day so you can see what items your body does well with and what causes a problem with weight gain.  The key is to stay within two pounds of the weight you were when you began Phase 3 to properly reset your new weight point after the diet.  If you gain more than two pounds in this phase you can do a Steak Day to help get back on track; this is only water all day and then the largest, leanest steak you can find (no marbling and all visible fat removed) for dinner with either an apple or a tomato.  It’s okay if you slowly continue to lose weight…but not more than about 4-5 pounds over the time you’re on phase 3.  Add calories slowly, over a few days and keep the total caloric intake between 1200-1500 calories per day after those first few days for the best results.

Be sure to have “balanced” meals = at least 1 choice from the Protein, Veggie & Fruit categories, still avoiding Starch & Sugars…you can substitute a Dairy choice for the protein in a meal or have it as a snack. Be sure to choose low carb veggies and low sugar fruits to keep the weight off and be cautious of having too much fat…even “healthy fat” might cause a problem with weight gain. Also, you can adjust down the number of calories if you feel you’re not active enough for the full 1200-1500 to be beneficial and adjust it up if you’re more active.  Keep track of what you’re eating to see what your body does well with and what is best to avoid.  (the additional foods list is after the diet information)

 200 Calorie Diet

Recommended daily calorie breakdown:  200 calorie breakfast, 400 calorie lunch, 400 calorie dinner and two 100 calorie snacks.  Have three balanced meals each day consisting mostly of protein and vegetables while limiting fruit serving sizes and omitting the starch category (if desired) for the best results.

You must remove all of the fat from meat (no marbling) and the skin from the chicken and turkey then weigh it before cooking.  Select oils may be used to cook the meat and watch out for spices containing sugar and/or starch.

Tips for Success:

  1. Make different food selections every meal and each day for the best weight loss; keep accurate accounts of serving sizes and their calories.
  2. Avoid having too much red meat, shrimp, tomatoes and/or oranges.
  3. Drink plenty of water and avoid too much salt; read spice labels carefully and try incorporating Green tea for an added metabolism boost.
  4. Keep track of your measurements, you might be losing inches more than pounds; keep a food journal to see what foods are problems for your weight loss.
  5. Incorporate some exercise into your daily routine…walking, yoga, cycling, swimming, etc. – adjusting your calories up or down depending on your activity level.

Protein:  3.5 oz. per portion (to be weighed before cooking) Make protein 50% of your daily calorie intake.

Egg Whites (6 total) – 100 calories

Chicken Breast – 110 calories

Turkey Breast – 115 calories

Extra Lean Ground Beef (95% lean) – 135 calories

Eye of Round – 180 calories

Flank Steak – 165 calories

Top sirloin – 190 calories

Bison (buffalo) – 110 calories

Venison (deer) – 120 calories

Tuna Fish (canned in water) – 80 calories

Steak Lobster – 95 calories

Crab – 85 calories

Shrimp – 110 calories

Scallops – 95 calories

Orange Roughy – 75 calories

Cod – 85 calories

Flounder, Sole – 90 calories

Sea Bass, Tilapia – 100 calories

Halibut, Mahi-Mahi – 110 calories

Vegetarian Protein:  The calorie content varies, check the nutritional label for portion sizes and corresponding calories.

Tofu (firm or extra firm) – 75-100 calories per 3.5 oz. portion

Tofu “Miracle” Noodles – 20 calories per 3.5 oz. portion

Dairy Protein:  Make sure all selections are “non-fat” or “skim”

Skim Milk – 1 Cup (8 oz.) – 90 calories

Yogurt (plain, non-fat) – ¾ cup (6 oz.) – 103 calories

Cottage Cheese (plain, non-fat) – ¾ cup (6 oz.) – 100 calories

Cheeses:  Make sure all selections are “low-fat”, “non-fat” or “skim” (check the nutritional label for portion sizes and corresponding calories)

Cheddar (low-fat) – 1 oz. – 50 calories

Swiss (low-fat) – 1 oz. – 50 calories

Feta (reduced fat) – 1 oz. – 50-75 calories

Mozzarella (part skim milk low-fat) – 1 oz. – 75 calories

Parmesan (reduced fat, grated) – 1 oz. – 90-120 calories

Vegetables:  All measurements are to be done BEFORE cooking

Lettuce (any variety) – 1 cup – 10 calories

Cucumbers – 1 cup – 20 calories

Tomatoes – 1 cup – 35 calories

Celery – 1 cup – 20 calories

Onions – 1 cup – 65 calories

Spinach – 1 cup – 10 calories

Chard – 1 cup – 10 calories

Fennel – 1 cup – 30 calories

Red Radishes – 1 cup – 20 calories

Asparagus – 1 cup – 30 calories

Cabbage – 1 cup – 25 calories

Chicory – 1 cup – 40 calories

Beet Greens – 1 cup – 10 calories

You can make a salad totaling 2 cups of a few different vegetables just be sure to accurately calculate your portion sizes and the corresponding calories.  However, it’s recommended you have just one item at a time for ease of digestion and better results.

Fruit: 

Apple – 1 medium – 95 calories

Orange – 1 medium – 85 calories

Grapefruit – ½ cup (sections) – 50 calories

Strawberries – 1 cup (sliced) – 50 calories

Blueberries – ½ cup (whole) – 40 calories

Starches:  One portion equals 1 piece (not the serving size on the box)

Melba Toast – 1 cracker – 15 calories

Grissini Breadstick – 1 breadstick – 15 calories

Ak Mak Crackers – 1 piece (separated at the perforation) – 20 calories

Wasa “Lite” Crackers – 1 piece – 25-45 calories (depending on the variety – carefully read the label)

Oils for Cooking:  Minimal amounts only

Canola Oil – 3 tablespoons per day

Olive Oil – 3 tablespoons per day

Nuts: 

Minimal amounts only (high in fat…try in moderation)

Cashews (raw kernels) – 10 nuts – 90 calories

Almonds (raw kernels) – 15 nuts – 105 calories

Pistachio (raw kernels-no shell) – 35 nuts – 105 calories

 

Beverages:  You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day in addition to the other “free” beverages.

Black Coffee – use caution with creamers as they’re high in fats and sugars (on average)…try using 1 tbl. of fat free milk per day as you did on the diet.

Tea – plain black or green tea is still best and self–brewed.  You may sweeten wi

th Stevia or Saccharin and flavor with either a fresh lemon, lime or orange as on the diet.

Using teas with additional added flavors or ingredients in the tea packets or bags including fruits, rosebuds, roots, honey, etc. (absolutely no pre-made or pre-bottled teas) might cause problems for you so go slowly and try minimal amounts to see how your body reacts.

Water – distilled  is best

Sparkling (Pellegrino, Perrier, etc.) and Mineral Water (no flavored varieties of either)

Sweeteners:  Stevia and Saccharin (Sweet ‘N Low) are still the best to use.  Aspartame, Sucralose (Splenda) and regular sugar are problematic.

Spices/Seasonings:  You can use any spice you want, just use caution if it contains sugar or starch.  Salt and pepper are allowed.  Read the ingredients of everything you consume, even a minor intake of something that is problematic can cause problems.

Gum:  You can have gum, but be sure it is flavored ONLY with Xylitol (a natural sweetener).  Most brands use Aspartame as well, which might cause you problems.

 

 Phase 3 – Additional Food Lists

Low Carb Vegetables

This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates:

* 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 Cho

* Bamboo Shoots
* Celery
* Radishes
* Sea Vegetables (Nori, etc)

* Mushrooms
* Cabbage (or sauerkraut)
* Jicama
* Avocado
* Asparagus

* Okra

* Cucumber (or pickles without added sugars)

* Green Beans and Wax Beans

* Fennel
* Cauliflower

* Broccoli
* Peppers (all kinds)
* Summer Squash (including zucchini)

* Brussels Sprouts
* Scallions or green onions
* Snow Peas/Snap Peas/Pea Pods

* Tomatoes

* Eggplant
* Tomatillos

* Artichokes

* Turnips

* Pumpkin

* Rutabagas
* Spaghetti Squash

* Celery Root (Celeriac)
* Carrots (use with caution)

* Onions
* Leeks

* Water Chestnuts

 Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
* Beets

* Peas

* Winter Squashes (particularly acorn and butternut)

* Parsnips

* Potatoes (all forms)

* Corn
* Plantains

Choose Low Sugar Fruit
Fruit is an area where some of the low carb diets part company.  These are sort of arranged by s

ugar 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

* Lemon & Lime

* Rhubarb

* Raspberries

* Blackberries
* Cranberries * Strawberries
* Casaba Melon

* Papaya

* Watermelon

* Peaches

* Nectarines
* Blueberries

* Cantaloupe

* Honeydew Melon

* Apples

* Guava

* Apricots
* Grapefruit

Fruits fairly high in sugar
* Plums
* Oranges

* Kiwi

* Pears
* Pineapple

 Fruits very high in sugar
* Tangerines

* Cherries

* Grapes

* Pomegranates

* Mangos

* Figs
* Banana

* Dried Fruit (dates, raisins, prunes, etc.)

 

Phase 3 – Foods To Avoid

Foods to Avoid:

Avoiding sugar simply means 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.

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

How do I know if something contains starch?

Starch is present in ALL GRAINS…wheat, barley, rye, rice, etc. and also in potatoes.  The diet outlines what can be eaten and if it’s not on the list it’s not on the program.  Even the higher calorie diets outline what can be eaten.

How do I know if something contains sugar?

Sugar is found naturally in items (primarily fruit) and also in manufactured products.  The diet has 4 specific fruits on the list that provide the best weight loss on the plan (blueberries can be substituted for strawberries).  Anything in the ingredients of a product that ends in “ose” is a sugar…fructose, sucrose, dextrose, etc…and even things like Agave and Honey are still sugars and should not be used on the diet and used sparingly in general for that matter….for the best results keeping the weight off long term.

Michelle

Michelle

Michelle

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