Before You Begin

Phase 3 Protocol (Stabilization)

  1. Phase 3 is 3 weeks long.
  2. During the first 2-3 days of Phase 3 it is vitally important that you continue
    eating the same amounts of food from P2 until your hunger kicks
    in. At this point you know that Spray It Away is out of your system and
    you may then increase your calorie intake over the next few days.
  3. Calculate your caloric needs. Minimum calorie intake should be 1500
    calories per day (after your first few days). Most men will need between
    2000 – 3500 calories.
  4. It is best to start this phase by continuing to eat from the Phase 2 food
    list. In order to increase your calories initially double or triple your protein.
    You may now mix your vegetables.
  5. Begin to add one or two new foods per day and observe how your body
    and your weight respond. Enjoy introducing vegetables, proteins, fruits,
    nuts and seeds, oils and fats, and dairy into your daily diet during P3.
  6. DO NOT eat any starches or sugars (sugar, rice, breads, pastas, potatoes,
    pastries, etc). This means no Melba Toast/breadsticks in Phase 3!
    Read all labels carefully. It takes about 3 weeks before the weight you
    reached at the end of P2 becomes stable.
  7. Please refer to the Food Guide in this book for Cautionary Foods (eat in
    moderation) and the Foods NOT Allowed in P3 & P4.
  8. Weigh yourself every morning. If your weight increases more than 2
    pounds (even if it is one ounce over 2 pounds) above your LSW, do a
    Steak Day (or see alternative Protein Day) that day.
  9. Continue or begin to take supplements such as multi-vitamins, minerals,
    Omega 3, 6, 9’s, etc. – especially if you are going to do another round.

Phase 4 Protocol (Maintenance)

  1. Continue to follow the Phase 3 protocol and SLOWLY begin to introduce sugars and starches into your diet. Listen to your body. What does it tell you about the new foods? Does it give you more energy or deplete your energy? Do you feel good after eating? Do you gain weight or stay the same?
  2. Continue to weigh yourself daily. If your weight increases by 2 pounds or more from your LSW perform a Steak Day.


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