Geering up for Phase 3 Part 1

Phase 3 requires a HUGE mind shift from what our society deems as normal dietary suggestions. Once you are secure in your phase 2 routine take time to start researching what your phase 3 menu should look like.

First you need to realize that fat does NOT make you fat!

Read the book: Why We Get Fat: And What to Do About Itby Gary Taubes. Read the book: Eat Fat, Lose Fat: The Healthy Alternative to Trans Fatsby Dr. Mary Eing. These books will help you to see that fat, protein, and veggies are your friend, but grains, starches, and sugars will be your demise. You will need a LOT of fat to keep your weight stable. Most of us find that our diets end up being about 60-65% fat in phase 3. You will eat fatty meat, butter, whipping cream, coconut oil.....have to pause here and tell you that you MUST research the benefits of coconut oil for phase 3, phase 4 and maintenance. BUT you must NOT indulge in coconut oil during phase 2. There was a big experiment a while back with hcger's who were using it in phase 2 because of it's positive impact on the metabolism, however the results were mixed. Some lost fine on the CO, but they would NOT stabilize, some lost fine and did stabilize, and some could not lose at all with CO in their daily diet. It is a fat, and Dr. S says no fat. Even though I'm a HUGE coconut oil fan, I will not eat it nor use it topically during phase 2. Here are some great websites to learn about and order coconut oil from:

Wilderness Family Naturals

Tropical Traditions

Sorry, now that I'm done with that little tangent I'll continue the good fats list: fatty beef, pork, chicken with skin on, avocado, olive oil, no sugar added mayonnaise, etc.

Second you need to learn about whole foods, real foods, and nourishing foods.

Read the book: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocratsby Sally Fallon. You will most likely decide to buy it since the book is filled with Nourishing real food recipes. Read books on and research the Paleo diet. Read the book The Paleo Solution: The Original Human Dietby Rob Wolf for a good understanding of the Paleo diet. I am not a believer in Evolution, BUT these books do talk real food. I believe God created us to eat real food, not foods from a package loaded with chemicals, sugar, and worse. Books on the Paleo diet will help you to learn how satisfying real foods can be.

Third you need to make sure you understand what sugars and starch are.

Sugars do not just mean a bag of white sugar. ANY sugar: honey, maple syrup, agave, brown sugar, high fructose corn syrup, etc. are all examples of sugar.

Sugar is also naturally occurring in many foods. For example you WILL eat sugars in your veggies daily. You will focus on greens, all the phase 2 veggies, peppers, avocado (also a GREAT source for fat), green beans, etc. You will avoid potatoes, carrots, peas, winter squash and any high sugar or high starch veggies. You will also eat sugars in your fruits called fructose. However, you must be cautious about fruits that contain too many sugars like watermelon, grapes, dried fruit, etc. It is best to stick with berries during phase 3. This list does not include everything that is acceptable nor all that should be avoided. Do a google search for "starch in vegetables" and "glycemic index of fruit" to find some lists that should help to clear up any questions about which of these foods are phase 3 compliant.

Sugars are also in dairy, it is called lactose. Many dairy products are high in sugar. I like to eat the dairy that has the highest fat, and protein count, it seems to counteract the high sugars. Make sure any dairy you use in phase 3 is full fat plus make sure it does not contain any added sugar or high fructose corn syrup. You can use butter, full fat sour cream, full fat cream cheese, full fat Greek or regular yogurt, etc. I do not recommend drinking milk while in phase 3. Use whipping cream for your coffee and to whip up or poor over frozen berries. YUM!

Starch is also in ALL grains and beans. That means you must avoid wheat, spelt, kamult, oats, barley, rice, soy, etc. All dry beans must also be avoided: kidney, black, red, garbanzo, black, etc. This also is not a list that includes everything you must avoid, it is simply a guide so you can realize what foods should be avoided. If you want to learn about how wheat and grains can have a negative effect on your body, especially your cardiac health read the book: Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Healthby Dr. William Davis. I'm not anti-wheat, but I do think that many are sensitive to and they they do not realize it. I also believe that we do not NEED grains in our diets to have optimum health. I think it is wise to educate yourself on grains as well as how to properly prepare them if you do choose to eat them. The Nourishing Traditions book will teach you how to ferment and cook them properly. BUT grains MUST wait until phase 4. So you have lots of time to learn if you are still in phase 2. :-)

I will post later about sample menu's, tracking your calories: fat, protein, and carbs, and how to ease into phase 3 without too much stomach distress. For now, your assignment is to read these books and LEARN why you got fat in the first place and what you will need to change so you can maintain your new weight loss through hcg.