Phase 3

Transitioning

Transitioning to Phase 3 can be a little intimidating. We have provided information to help make this process easier so you will have a successful maintenance phase. Many do not stabilize because they usually add in new foods too soon, consume non approved P3 foods, or do not consume all their maintenance calories. During this phase, you will have the opportunity to introduce new foods. Be cautious the first week when adding in new foods. The first week is very critical to find out which foods may cause you issues with stabilization. Exploring new protein and veggies can be exciting in Phase 3.

Calorie Consumption

You should consume your maintenance calories on day one of increased calories. It’s very important to get in your calories during Phase 3. Without the drops in your system, you will need to get your calories up or your body will go into starvation mode and you will experience weight gain. This may be confusing to some, but I will explain why this is the case. In Phase 2, your body is breaking down abnormal fat for calories and according to Pounds and Inches, you are getting approximately 2500-4500 calories each day.

When the drops have left your system, your body will need the increased calories. Many will assume they are eating too much and accumulating too many calories. In reality, you are actually having the opposite effect and getting less calories in Phase 3 than you were in Phase 2. This is a key component to maintenance. You never want your body to reset with lower calories in Phase 3. You should also count calories in Phase 3. If you are not counting calories, then you have no idea if you are getting in your correct amount of calories. This will cause problems in the future.

SHOULD I EXERCISE IN PHASE 3

For Phase 3, light exercises are allowed in this Phase. Strenuous exercise will give rise to sore muscles and water retention. This will cause the scale to increase and interfere with process of stabilizing during your 21 days. You should not start any new exercise program in P3. Cardio and walking will be less problematic for stabilizing your weight.

DETERMINING YOUR P3 CALORIES

You need to make sure you calculate your maintenance calories for P3 based on your age, height, and LDW. You should input your personal data, choose maintain, and then sedentary for activity level.

NOTE: You will add in 200 calories for your maximum amount. For example, if your P3 calories are 1688, then you will add in 200 extra calories for a maximum amount. TARGET DAILY CALORIC INTAKE: 1688 - 1888 CALORIES (minimum and maximum) Click here to find out your maintenance calories for P3.

LOSING WEIGHT IN PHASE 3

You can’t lose weight in P3. The whole purpose of P3 is resetting the hypothalamus gland. The hypothalamus regulates hunger and thirst while playing a substantial role in the body's overall metabolic rates. The hypothalamus gland promotes lasting weight loss. Pounds and Inches states that you must stay at your LDW for 21 consecutive days to lock in your losses and reset your new weight. You are allowed a two pound window above or below your LDW.

INTRODUCING NEW FOODS

Here are some great tips for adding in P3 foods. During the first week, add in new vegetables such as bell peppers, broccoli, and cauliflower. Do not include cheese, nuts, peanut butter, or yogurt during the first week. They are considered trigger foods and will cause the scale to increase.

Remember that cooking your meals with butter and adding olive oil to your salads will raise your calories. For example, 4 TBSP of oils per day will add 400 calories to your diet and help you reach your maintenance calories easier.

Start with low starch vegetables on week one and remember you can mix veggies and proteins now. You can also consume any type of meat protein but review ingredients list for any additional sugar.

Fruit consumption will be from the P2 fruit list and you are allowed two per day View our P3 Approved Foods or click on this link for P3 approved foods PDF.