I’m finished Phase 2….now what?

A lot of you have either reached Phase 3 or are nearing it so I thought I’d talk about how to enter Phase 3 successfully! First of all I want to congratulate you on sticking to protocol and completing Phase 2! Way to go…you are now half-way through the Spray It Away Program. Now onto part 2…! This Phase is extremely important to your overall success in losing weight. It is during this Phase that you reset your metabolism, your hypothalamus and your new body weight set point. During this phase you may also find that your body continues to re-shape & re-sculpt!

Please make sure that you’ve read the Phase 3 Guide before you get to Phase 3. You want to know what to expect & you want to be ready for this new phase. One of the keys to success in any area of your life is to know where you are going & how you will get there. Preparation therefore is crucial. So… read the journal & perhaps talk to others who have already made it to Phase 3 before you!

First of all you will need to know how many calories your body needs to maintain your new weight so use the calculations in the journal. You may find it helpful to also read Dave’s Blog for October 2nd – P3 Daily Calorie Needs Remember that according to Dr. Simeons, NOBODY will be eating less than 1500 calorie during this stabilization & maintenance phase – even if your calculations say otherwise. And… No… you will not need to count calories for the rest of your life! This is a learning and experimental time-period for you. You will be getting used to what works best for your unique body.

For the first two to three days in Phase 3A you will continue to eat from the 500 calorie protocol list of foods(or 800 protocol if you are following that one). Then begin to increase your proteins (ie – triple). You may now add lots of new fruits & new vegetables to your diet (feel free to mix them now) making sure to follow the Food Guide Instructions in the Journal. Some people may want to gradually ramp up to their calorie intake within the first week, while others may simply want to go to their allotted caloric intake immediately. It’s up to you. Listen to your body but make sure that you are at your caloric needs within the first week.

Now you may begin to slowly add new items into your daily diet. The key is to begin adding them in quite slowly–so you can see if they affect you negatively or positively. You may now begin to eat all kinds of proteins, fruits & vegetables. Now you can begin cooking with butter & oils. You may add in dairy items – see how milk, plain yogurt, cheeses affect you. Do you gain if you start eating nuts & seeds or nut butters? Perhaps you might want to try almonds–see how your body reacts to them by way of how much of an increase/decrease in weight etc. This is a very experimental time and can be a lot of fun. Don’t get too worried! If you gain the next morning look back at your journal & see if you can spot why. Then back off the new item & perhaps try again later. Our daughter found that some dairy products affect her weight. This does not mean that she will never eat them again…she is now aware and so every once in a while she will have a ‘no dairy day’.

You may find it very beneficial to use an online calorie counter. There are many good ones out there. I have chosen to use the free version of Not only does it calculate my calories easily but it also tracks my ratio of proteins to fats to carbs. Especially during Phase 3A (the Stabilization period) I have found it crucial to keep my protein percentages high. I usually run my proteins around 38-40%, fats a little lower and my carbs the lowest. Dave finds his body works best keeping his protein around 40-50%. Again…every BODY is unique!

Always remember the rule that during the first 3 weeks (Phase 3A) you will not be eating any sugars or starches. Once you get to Phase 3B SLOWLY begin to add in starchy items such as breads, grains, some vegetables and now you can also begin adding in sugars such as honey, agave syrup, etc. Watch what your weight does & deal accordingly. If you ever go 2 lbs above your LSW (last spray weight) be sure to perform a Steak Day (you can also read about it in Dave’s Steak Day blog)

Happy stabilizing everyone!

🙂 Christine


Can I Eat Tuna?

Tuna is so easy to open a can and eat but can you eat it on the Spray It Away protocol?

Most tuna does not qualify, especially if it is packed in oil. BUT there is a WHITE TUNE called Albacore that you can have if you buy it packed in water.

A 100g serving should be perfect with Albacore.



New Salad Dressings

The Walden Farms Dressings are hard to find sometimes and one of our members found this new line of Zero Calorie dressings.  The brand name is Green Valley Ranch and they have a good variety to choose from.

  • No Calories
  • No Carbs
  • No Sugar
  • No Gluten
  • No Fat
  • No MSG
  • No Artificial Flavors or Colors
  • Yes Flavor!

Green Valley Ranch is dedicated to producing fine quality products that are delicious and good for you. They deliver gourmet taste, consistent quality and accurate label information. Their products are ideal for diabetics, as well as, calorie and carb-conscious consumers. Here’s to healthy family meals.

This brand can be found in Winnipeg at:

Meyers Drugs
483 William Avenue


Melba Toast & Breadsticks

Many people ask what kind of Melba Toast and Bread sticks they are allowed to have on the Spray It Away protocol.

One key is to make sure they do not have any essential oils – this means the Sesame flavor is not allowable but most of the others are.

The bread sticks that seem to be the best can be purchased at Superstore under the brand name Vita Vigor.  You will find them in the same section as the Melba Toast.

Remember that one serving is 20 calories so that is about 2 bread sticks or 1 Melba Toast.


Blueberries faked in cereals, muffins, bagels and other food products – Food Investigations

The blueberries found in blueberry bagels, cereals, breads and muffins are REAL blueberries right? Wrong!

Award-winning investigative journalist Mike Adams, the Health Ranger, exposes the deceptive chemical ingredients and dishonest marketing of “blueberry” products from big-name food and cereal companies. The blueberries, it turns out, are made from artificial colors, hydrogenated oils and liquid sugars.

Click to Watch Video