One of the greatest challenges many HCG Dieters face is how to Stabilize your weight on Phase 3.
In my HCG Diet Gourmet Cookbook, I call it the Stabilization Phase. Phase 3 involves a return to normal calories while carefully and judiciously avoiding ALL starch and sugar for a period of 3 weeks. It is helpful to understand what to expect when you move into phase 3.
So, a few things you can expect when transitioning from the HCG Phase 2 into the Stabilization Phase 3.
- You can expect wild swings the first week or two on Phase 3 before your weight stabilizes. This is normal.
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After the 72 hour period following your last dose of HCG, you must immediately increase your calories to normal levels. This is the level at which you will maintain your weight with your faster and better metabolism. Do not try to continue dieting, attempt to lose more weight, or be afraid of calories or fat you will be eating.
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If you eat starch or sugar you could GAIN several pounds. Beware eating in restaurants (especially sauces and condiments) and the temptation to eat just a little of a starchy or sugary food. Stabilizing on Phase 3 should be taken just as seriously as the weight loss on The HCG Phase 2.
- The last thing I want to say is … Expect…. SUCCESS. Be positive, don’t look at this as just another diet.
Is hair loss also expected? I’ve read once that HCG can make you lose hair and I still wonder if there is any truth in this.
You can read my latest blog post regarding hair loss on the HCG Diet here: http://hcgrecipes.com/hair-loss-and-the-hcg-diet/
Hope this helps!
about how many calories a day for phase 3?? between 1500 1800 for 54 old ?
Hi Diana! The ‘normal’ calorie count should be somewhere between 1700 – 2500 per day. In P3 is when you set your caloric set point. You determine what amount of calories is good for you to keep from being hungry, stay healthy and maintain your weight. You’ll also want to watch your glycemic load carefully without restricting your fats.
A hint about P3 — It’s not so much about calories. I’ve moved away from calorie counting and am now focusing more on the kind of food and quality of food that I eat. I also eat a lot of healthy fat even now on maintenance. It helps with hunger and you actually eat less and are more easily satisfied. Olive oil, coconut oil, some nuts are fine. Real butter, Cream or half and half are better choices than fat free dairy or eliminating fat. I realize this will be controversial and even uncomfortable for a lot of people who believe calorie counting and fat gram counting are the way to stay slim. The other secret is just to eat clean, healthy, unprocessed, high fiber food and lots of fruits and vegetables. On Phase 3 and for life.
Best of luck to you on your Maintenance!
Hi
I’m thinking about buying your book, but I don’t know which one?
I am about a week away from finishing my P2 . I’m more interested in ideas
for P3. Which would be better.
Also how can I figure out menu samples for the normal calorie count. For example
1500 to 1700.
I have more weight to loose, but I understand now is the time to just reset our weight and calorie intake.
Thanks for your help
Ana
Hi Ana! My first 2 books have recipes for those on Phase 2 of the diet, although they both contain many Phase 3 modifications of these recipes. If you’re wanting basic information about the diet, mindset while on the diet, etc., I suggest getting my Volume 2 cookbook. I’m also testing recipes for my Phase 3 cookbook and my maintenance cookbook. A hint on P3. It’s not so much about calories. I’ve moved away from calorie counting and am now focusing more on the kind of food and quality of food that I eat. I also eat a lot of healthy fat even now on maintenance. It helps with hunger and you actually eat less and are more easily satisfied. Olive oil, coconut oil, some nuts are fine. Real butter, Cream or half and half are better choices than fat free dairy or eliminating fat. I realize this will be controversial and even uncomfortable for a lot of people who believe calorie counting and fat gram counting are the way to stay slim. The other secret is just to eat clean, healthy, unprocessed, high fiber food and lots of fruits and vegetables. On Phase 3 and for life.
I suggest the 3 weeks on Phase 3 and then 3 weeks on Maintenance for a total of 6 weeks off between rounds, then increase each break by 2 weeks per round until you reach your goal weight.
Hope that helps and best of luck on your diet!
Hi Tammy,
I am on day 11 of P3 and had a steak day only 4 days ago. Today I am back up 2.5 lbs above LIW but not sure if I should do another steak day so close to my last one since I know there is a lot of flux in P3. I was out almost all day yesterday walking and shopping and ate lunch at Coho’s cafe. I asked them to make sure to prepare my meal w/out sugar or sauces on my salmon, shrimp and scallops and had asparagus with that. I did have a cup of their seafood chowder but made sure they asked the chef if it had sugar I did not want it. It could have however had flour in it which I did not even consider until just now – DUH. Do you think I should do another steak day or try what Harmony suggests and have eggs for breakfast, lots of cheese and protein on a huge salad with oily dressing for lunch and a huge steak with berries and cream for dessert? Or maybe Dr Simeons protein deficiency treatment? I just don’t want to do too many steak days if it is unnecessary. Let me know your thoughts. These first 2 weeks have been a wild ride on my weight just like everyone says they will be! It pretty much changes every day. I am totally not stressed out (rarely am) about it but want to make sure I stabilize before heading into maintenance. I do not want to have to do the protocol again. I did one round and lost 27 lbs but 25.5 at LIW which was 135.5. Today I am at 138. Any input would be MUCH appreciated 🙂
Janney
Hi Janney and thanks for writing! Congratulations on your wonderful weight loss – I know you must be very proud of yourself and loving your new look!
You have heard right — during the Phase 3 portion of the HCG Diet, there are often wild swings in your weight but things will regulate themselves as you go if you’re super vigilant about your food. In P3, do a Steak Day if you need to, and do not continue dieting as you need to eat enough calories! You need to add oils and proteins back into your diet and eat a variety of vegetables and fruits (don’t limit yourself to just the ones in P2).
I would recommend doing another Steak Day only if you gain another 2 pounds from your LIW as the Steak Day must be done the day you notice the gain during your morning weigh in.
A hint on P3. It’s not so much about calories. I’ve moved away from calorie counting and am now focusing more on the kind of food and quality of food that I eat. I also eat a lot of healthy fat even now on maintenance. It helps with hunger and you actually eat less and are more easily satisfied. Olive oil, coconut oil, some nuts are fine. Real butter, Cream or half and half are better choices than fat free dairy or eliminating fat. I realize this will be controversial and even uncomfortable for a lot of people who believe calorie counting and fat gram counting are the way to stay slim. The other secret is just to eat clean, healthy, unprocessed, high fiber food and lots of fruits and vegetables. On Phase 3 and for life.
Best of continued luck on your diet!
Well I did the steak day and lost 2.5 lbs so I am back to LIW – YEAH! I seem to find if I do not eat a TON and I mean a TON of food I gain (over 2500 calories). I live a very low stress life and am not really tracking calories other than my food program on my Iphone calculates if for me (who knows the accuracy).
I have added a ton of oils and fats and proteins into my diet (actually ate a steak for the first time in 22 years and am eating dairy and pork which I have not had in almost 2 years). My dairy is either full fat or 4% milk (I have raw milk on order). When I drink 4% milk I gain so for now I have taken that out totally. I have cream in my coffee or a breve only.
I will start adding in some more P3 fruits now but I thought we should limit fruits – I was doing 2 servings per day with at least 2 servings of veggies but typically 3. I am from now until the end of P3 going to make all my own meals as eating out just does not seem to work for me right now even if I give very specific instructions LOL.
The oils I am using are olive for low heat cooking, virgin coconut but not my favorite as it tastes like coconut, butter, ghee and non-hydrogenated palm oil.
All the food and dairy are organic and I am making even my own butter and mayonnaise and sauces. It is a journey of understanding I think. I have always stayed away from scales as they were too depressing! Now i just need to learn what does and does not work but thank Dr Simeons for Steak Days! I have done 2 and they both worked. I just do not want to overdo them. They were only 4 days apart but like I said I ate out during that time and did not eat enough that day so that was my downfall….. I just have to eat literally all day and a HUGE dinner not to gain. My food bill has gone through the roof!
Thanks for the input!
I am struggling with P3 because it seems like every other day should be a steak day and I can’t take it anymore. I am not cheating or anything, but I do an hour on the elliptical EVERY day. Could this be my problem? Am I doing too much?
In P3 you’re free to do any exercise that you would like although many doctors don’t recommend exercising every day. You can experiment and see if missing a day or two per week of elliptical helps. Also, you should expect a lot of fluctuation in your weight in P3 as your body adjusts. You should only do a Steak Day if you’re 2 lbs over your LIW. Hope that helps and best of luck to you!
Hi Tammy, I am getting ready to move into P3 this weekend. I have read both of your books, and re-read all of the information for P3 and I still find myself with questions. Like for instance, the avoiding sugar, is this referring to all natural sugars as well? I have checked labels and even in the all natural foods I am finding sugar. And cheese, I love the fact that I can start adding cheese back in, but i am confused on this because we are supposed to avoid processed foods. How do we eat cheese and avoid processed foods? And salad dressing, is there such a thing as a fatty dressing that does not have sugar in it? I have some ranch mix that I used to make with sour cream and milk and even it has some hidden sugars.
I am really nervous about heading into this next phase because everything I read about this phase seems to be taking me in different directions. I worry that not being prepared will ruin all of my success thus far.
Any help you can give would be greatly appreciated.
Hi Bridget! Thank you so much for reading my books!! Yes, in P3 you avoid all sugars and starches – and you’re right, SO many packaged foods, including salad dressings, include sugars of some kind. Cheese is fine to add back in. If you read my Vol 2 book and carefully eat foods that are in the list of allowed Stabilization foods, you’ll do great. There’s also the list of foods that you can eat in limited amounts, which will add a little more variety. A hint on P3. It’s not so much about calories. I’ve moved away from calorie counting and am now focusing more on the kind of food and quality of food that I eat. I also eat a lot of healthy fat even now on maintenance. It helps with hunger and you actually eat less and are more easily satisfied. Olive oil, coconut oil, some nuts are fine. Real butter, Cream or half and half are better choices than fat free dairy or eliminating fat. I realize this will be controversial and even uncomfortable for a lot of people who believe calorie counting and fat gram counting are the way to stay slim. The other secret is just to eat clean, healthy, unprocessed, high fiber food and lots of fruits and vegetables. On Phase 3 and for life.
Best of luck to you!
So what are some options when it comes to salad dressings? Has anyone found a fatty one without sugar? Or a peanut butter without sugar? I have looked for these items and have had no luck. The dressings we can make with the apple cider vinegar are not something i can stomach so i have pretty much avoided salads in p2
Hi Bridget! I have several dressings, sauces and marinade recipes in my cookbooks and although you can find sugar-free peanut butter, it’s not allowed on P2. Once you get to P3, you can use it. If you’re not able to find it locally at a health food store, look online and see if you can find it there. Hope that helps and best of luck on your diet!
I will be going on vacation at the start of week 3 of P3. Any suggestions for travel ? If I have starch or sugar early , how will this effect my loss? Thanks so much for advice, as I am going to Europe and no that I will want to have a little fun.
Hi Wendi! Any starch and sugar you have in P3 will most likely cause stalls and possible weight gain. I would recommend talking to the chef and/or server everywhere you go to make sure they cook for you with no starches and sugars. Best of luck to you and have a wonderful time on your vacation!
Hi Tammy
I am freaking out on this p3..omg. So my LWD i was 260.6…so after my 72 hours…I was 257.2. Im on my second day of p3 and my weight is 256.4. my weight the first day of p3 was 256.2
I doubled my meat and veggie portions and even added a little butter and olive oil..so my question is…am i on the right track? And I do need to get up to at least 1500-1700 calories?How do i do that? Can you send the answer to my email because i dont even remember how i got on this site…thank you
My best advice is to eat more. This is the opportunity to set your weight until your next round. Fats and plenty of protein are important during P3. Don’t try to keep dieting once you reach P3. Just doubling up your meat and veggies isn’t quite enough. 1500-1700 calories seems reasonable.
All the best to you!
Tammy,
I am 4 days away from starting phase 3 maintenance. I am also due to start my monthlies in 6 days. What should I do if my weight creeps up during that time due to water retention? Should I do a steak day? Or assume it will straighten itself out?/ Thanks!!
You may experience some water weight gain over your TOM. Watch your salt for a few days, keep drinking water. You may need to do a steak day if it creeps up more than 2 pounds. It should straighten out on its own though.