Phase 3: Stabilization
The following is a 1,200 calorie plan you can use as a guideline for success in Phase 3. The first 3 days after you stop taking the drops you will continue the “diet” without taking any drops. Then, you can introduce one “new food” per day to see what foods your body handles well and what foods cause a problem i.e. weight gain. The goal is to stay within two pounds of your weight at the end of Phase 2 to properly reset your body to your new weight. For best results keep your total caloric intake between 1,200-1,500 calories per day during Phase 3.
Be sure to consume balanced meals which include one selection from the protein, one vegetable, and one fruit while continuing to avoid starches and sugars. You can substitute a selection from the dairy group to replace the protein in a meal or you can select a serving of dairy as a snack. Be sure to choose low carb vegetables and low sugar fruits to avoid weight gain. Also, you can adjust the number of calories down to 800-900 if you feel you are not active enough to burn the full 1,200 calories, or adjust your caloric intake up if you are more active.
1,200 Calorie Diet: Allowed Foods List
Lean Protein – approximately 130 calories per serving
Turkey or chicken breast, skin removed- 3.5 ounces (100 grams)
Fish fillet (tilapia, flounder, sole, cod, etc.) – 3.5 ounces (100 grams)
Canned tuna in water- 3.5 ounces (100 grams)
Egg whites- 6
Medium Fat Protein – approximately 200 calories per serving.
Beef, lean (steak, ground, corned, etc.) – 3.5 ounces (100 grams)
Vegetarian Protein – The calorie content varies widely, be sure to check the nutritional label for accuracy.
Tofu, firm or extra firm- 40-100 calories
Tofu noodles (Miracle noodles) – 20 calories
Dairy Protein – approximately 90 calories per serving
Milk- 1 cup skim
Yogurt- plain non-fat- ¾ cup
Cottage Cheese- non-fat- ¾ cup
Vegetables – approximately 30 calories per serving
Cooked veggies (asparagus, celery, cabbage, tomatoes, spinach, etc.) – ½ cup
Salad greens or raw veggies- 1 cup
Vegetable juice- ½ cup
Fruit – approximately 80 calories per serving
Apple- 1 medium
Strawberries- 1 cup
“Healthy Fats” – limit for best results; use minimal amounts for cooking
Beverages – drink at least 2 quarts of water per day. You may drink the following beverages in unlimited amounts:
Water, spring or sparkling
Hot tea, any variety
Iced tea, unsweetened
You may use any type of spices you like as long as you read the ingredients to be sure they do not contain sugars, starches, or artificial sweeteners. There no restrictions on the use of salt and pepper.
Stevia is the sweetener we recommend using. It is natural and calorie free. Stevia is available at most grocery and health food stores. You can also use saccharin, also known as Sweet’n'low. Sugar and other artificial sweeteners (like Splenda and aspartame) are not recommended. It is best to stick with the same sweeteners you used while on the diet because they work best even during the stabilization phase. If you use another artificial sweetener do so sparingly and watch for weight gain.
Phase 3 Food Lists
Low Carb Vegetables
This list is arranged roughly from lowest to highest carbohydrate counts. All foods listed are non-starchy and generally low in carbohydrates.
* Sprouts (bean, alfalfa, etc.)
* Greens – lettuces, spinach, chard, etc.
* Hearty Greens – collards, mustard greens, kale, etc.
* Radicchio and endive count as greens
* Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
* Bok Choy
* Sea Vegetables (nori, etc.)
* Cabbage (or sauerkraut)
* Cucumber (or pickles without added sugars)
* Peppers (all kinds)
* Summer Squash (including zucchini)
* Scallions or green onions
* Bamboo Shoots
* Brussels Sprouts
* Snow Peas (pods)
* Green Beans and Wax Beans
* Artichoke Hearts
* Spaghetti Squash
* Celery Root (Celeriac)
* Turnip (see Carb Counts of Root Vegetables)
* Water Chestnuts
Starchy (High Carb) Vegetables
These vegetables should be avoided. They are high carbohydrate, starchy vegetables:
* Carrots (depends on diet)
* Potatoes in all forms
* Winter Squashes (particularly acorn and butternut)
Choose Low Sugar Fruit
The following are arranged by approximate sugar content, taking volume and weight into account. The good news is the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients. This is not a comprehensive list.
Fruits lowest in sugar
Fruits fairly high in sugar
Fruits to be avoided in the stabilization phase
* Dried Fruit
Foods to avoid during Phase 3
Avoiding sugar simply means avoiding cookies, cake, pie, candy, cupcakes, frosting, soft drinks, corn syrup, Kool-Aid, processed food, energy drinks, fruit juice, honey, yogurt, donuts, cookies, pudding, maple syrup, brownies, canned fruit in heavy syrup, ice cream, cool whip, boxed breakfast cereals, breakfast bars, granola – nothing with sugar.
Be sure to read food labels, check to see if sugar is added to a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoiding cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein, beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, and corn meal.
Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out. Other meats to watch out for include deli meats, bacon, ham, prosciutto, sausage, and hotdogs.
Do not eat processed cheese (i.e. Velveeta); it contains unnecessary sugars and starches. Try not to eat anything processed for that matter.