Phase 3 - hCG Diet - the BEST Way


hey guys I see you chica so I came on

today to talk about the topic of how to

do phase three the best way what I would

consider to be the best way it's more

detailed than the doable way which I've

linked to my video an article on a

doable way to do phase three but it's

more stress-free so the reason that I

have two different like ways to do phase

3 if you will is because I recognize

that everyone is in a different place on

their weight-loss journey

and in their emotional journey with

their bodies and food and so as a result

not all of us are going to be able to do

phase 3 and as in as detailed away as

I'm gonna lay out in this article I

wasn't actually ready to do phase 3 this

way myself for most of my p3s

um and so that's why I think it's

important to be reasonable with the type

of information that I put out there

recognizing that everyone really is in

different places so um you know this is

gonna be detailed like I said and if

it's too overwhelming if it seems like

way too many rules and you don't think

you can handle it that's okay go check

out the doable way to do phase 3 that's

the way that I did it it was a little

rocky here and there but I was able to

correct and fix things where I needed to

and it all worked out and you know I've

been maintaining my weight loss for a

year and a half so so that way does work

for many of us this way of doing phase 3

though more detailed just being stricter

about certain things being much more

gradual about certain things it can

really lead to a very smooth p3

experience and so it can really take the

stress and the the insecurities OWL of

the picture so for some of you out there

who feel like you know mentally and

emotionally ready ready to handle a

little more involvement for p3 this

could really be the way to go for you

additionally for some of you women out


especially if you are you know in or

around menopause or you have like severe

problems with your metabolism this may

actually be the only way to stabilize

for you so I just want to be honest with

you guys about that for many people

doing phase 3 the doable way the way

that I did it a little more laid back it

worked okay for me but for some of you

that may not be true and you may have to

you know be the over over strict like I

will talk about in this post but anyway

I learned a lot actually while

researching all the stuff for this

particular article I feel like if I did

phase 3 again in the future that I'd be

a lot more equipped to do it in a better

way there was just a lot of things that

the I wasn't aware of you know when I

was doing it so anyway let's get right

into it so my warning here is that doing

phase 3 this the best way requires that

you be pretty mature and advanced when

it comes to food in your relationship

with eating in your body because it

requires that you be super cautious in

like multiple fields in multiple ways

and so you know that's why I was saying

for some of us it may be just a little

too overwhelming but for those of you

who feel ready for it the women that I

have observed and interviewed who've

done phase 3 this way they just seem to

you know sail through phase 3 with very

few hitches which is really really nice

if you can do that

the first question is our phase 3 rules

really that important like why does it

even matter I have a three-part video

and article series on the purpose of

phase 3 so I'll link to those in this

article that you can check out and you

have time but just in short you know

you've lost so much weight in such a

short amount of time probably 20 to 30

pounds you know in like six weeks and so

your body has gone through this dramatic

shift and you need to give your body

time to adapt to the new scenario that

is that it's in and this this goes you

know in other things unrelated to HCG

when your body goes through dramatic

changes your body often needs time to

adapt to that so the same case here and

that's what phase 3

is all about its it's very common for

wait to be volatile during phase three

and go up and down fairly easily and you

will find as phase three grows on that

that that goes away your weight does

start to actually stabilize to stay

around the same way each morning you

wake up it'll start staying around the

same way and that's when you know you

know your body is adjusting to where

you're at and eventually you'll be able

to incorporate you know more foods and

stuff without having such a you know a

huge reaction on the scale whatever you

guys decide to do whether you do for

these three the dual way or the best way

just remember that it's it's only for a

finite period of time it's not forever

it's just for a few weeks of your life

and really the whole point in doing this

is so that later you can eat more of the

foods you want but also keep your body

as well your new body right now if you

were to just go kind of go back to the

things that you've been wanting to eat

you could easily lose your new body but

if you just wait you know three four or

five weeks you'll be able to eat some of

those things and keep your new body so

that's why it's really worth you know

doing this the proper way okay so I've

detailed out basically seven basic keys

to doing phase three the best to eight

now in my doable way video I only had

four basic rules and that was the whole

point was to try to keep it as simple as

possible so that you wouldn't be

overwhelmed but here we're going for

details so seven basic keys the first is

for three weeks following Phase two no

starches and sugars

the second key eat to hunger

the third key introduced calories and

amounts of foods gradually the fourth

key introduced dairy nuts and fats

slowly the fifth key

keep your weight within two pounds of

your ldw and I have an asterisk on this

because there's actually definitely some

instances where you will not be able to

stabilize within two pounds and I've

detailed that all out in another article

which is linked to the six point is oh

no no no I'm on five no no no I had it

right okay so that was that one

if your weight goes above the two pounds

you would do a stake day that's the six

key and the seventh one is if your

weight goes above the two pound window

and you have to do that stake date then

you should start the three-week process

of phase three over again so we're gonna

go into each of these in detail so the

first one is no starches and no sugars

for three weeks and if you've watched my

doable phase three video some of this

information is going to be the same so

I'll be repeating myself because some of

the keys were the same so it's just the

same information but you know I'm

figuring not all of you guys are gonna

be watching both so so anyway so what

does that exactly mean with no starches

and no sugars basically what we're doing

is we're going low carb in in this

aspect and outside of obvious you know

sugar there are starches and sugars in

grains beans fruit and starchy

vegetables there can also be hidden

starches in pre-prepared foods pre

processed foods things like molto

dextran and stuff like that so those are

other types of ingredients that all I'll

have in the article for you to check

into as well when you're you know

looking at ingredient labels and such

I'm gonna try to give you some specifics

but just remember one rule if in doubt

leave it out so I get lots of questions

sometimes from people asking you know

like Oh is my sprouted grain tortilla is

with that via Scarborough starch how

about peas you know questions like that

and those are all great questions so if

I'm not around to you know answer your

question or I haven't answer it in this

video if you're if you're in doubt it's

probably best to just leave it out if

you're not sure because remember again

this is just a short period of time and

better to be safe than sorry because

later you're gonna be able to eat that

stuff okay so I'm gonna look down at my

notes a little bit because I have some

specific types of foods written out but

we're gonna talk about what's definitely

out shouldn't eat on p3 when it comes to

grains in my mind I totally respect what

you guys think these are just kind of

from what I've observed this is kind of

my take on it so when it comes to grains

um you know obviously all grains are out

but what does that actually constitute

so wheat obviously couscous rice even

brown rice you know that's a no-no

barley corn tortillas chips quinoa you

know even even though there's grains

that are healthy or maybe you know of

quinoa being a high-protein grain you

know those are all great things in

regular life but the thing is in Phase

three they actually do still contain

plenty of carbs are still considered a


so for Phase three purposes that still

still wouldn't be good so again it

doesn't matter if it's sprouted you know

if it's sprouted wheat or stuff like


same thing um for instance Ezekiel bread

I've actually seen a zekiel bread

mentioned and one slice of Ezekiel bread

has eleven to twelve grams of net carbs

so to me I still think that that's

probably rather high maybe towards the

end of p3 you could like experiment with

one slice or half a slice of Ezekiel

bread but but just be very careful

because that's technically still quite a

good amount of carbs breads technically

processed you know the way it's made so

I would definitely the beginning of

Phase three especially be very cautious

about that kind of stuff

save it you know save it for later now

when it comes to starchy vegetables

things like potatoes sweet potatoes yams


you know sometimes for instance when you

go to Trader Joe's you might see potato

chips and you might see root vegetable

chips and you might think oh like maybe

the root vegetable chips are okay

because they're healthier and they're

more of more of a vegetable although I

don't know potatoes and other root

vegetables are necessarily better than

the other but but again even if

something's healthier in normal life on

Phase three it's still a carb

so you still would want to avoid it onto

fruits in general my take on it is to

leave fruits out except for like some of

the lower sugar berries so things like

blueberries strawberries raspberries

those are pretty low in sugar actually

so you know there's a lot of great piece

muthi recipes out there I have

if you on my blog I'll link to them in

here if you like and so I might put like

a half cup you know for frozen

blueberries or blackberries and those

are fairly low in sugar and so usually

that doesn't cause a problem but with

all the other fruits pineapple banana

oranges you know apples you know even

apples surprisingly I think sometimes

you get confused because on Phase two we

are allowed to have things like apples

and grapefruit but from what I've seen

they are actually fairly high in sugar

and carbs and so I don't think they're

very suitable for Phase three for the

vast majority of us so but the berries

could be okay so for me for instance

when I did phase three I the only fruit

that I had on phase three was small

amounts of berries I didn't have any

other fruit on phase three and and I

would do that again if I did another

phase three beans I've actually had

someone ask me of beans for a carb and

yes yeah they're a carb they're they're

high in carbs you know you can easily

consume 30 to 40 grams of carbs in one

meal you know when you get beans

involved so you know make your chili

without beans for a few weeks and then

you know when you get into face 4 you

can try those out same thing with

lentils um

split peas all of that those are all

higher carb foods so you leave those out

lastly we can talk about hidden carbs

now with dairy and nuts even though

they're not technically considered as

like carb like a carb classification for

food they actually do have more carbs

than we might think

some forms of them for instance one cup

of milk actually has 12 grams of carbs

or sugars so that's actually similar to

one piece of Ezekiel bread so it's

actually quite high doesn't mean that

you can't have dairy or nuts it's just

you need to be you know very cognizant

of what you're doing and since we are

doing phase 3 the detailed best way in

this video I'm actually going to be

talking about waiting to include those

food groups till later just as another

example one

cup of almonds actually has 20 grams of

net carbs so again it can actually add

up if you eat too much of it if you're

only eating a few you know a little

handful of almonds it's probably no big

deal but when you start you know baking

with almond flour and stuff how much

you're consuming of that quickly

you know increases and then actually

could start affecting your stabilization

so what do you do if you still aren't

sure if a food you're thinking of eating

is a starch or you know or a carb or

sugar um the best thing to do is to

check both the ingredient label and the

nutrition label that's the best way

sometimes there's labeling on the front

of a package that says like Oh organic

or low carb or all-natural or whatever

sometimes those can be misleading and

they don't really give you very many

details so it's really best to turn it

around and look at those those

ingredients and nutrition label on the

back because you can see like on the

ingredient label if they've added

maltodextrin or other types of hidden

starches in regular life probably

wouldn't affect your weight but in phase

3 you just don't know it's a little bit

crazy like phase 2 is where things

affect you more so than a normal life so

it's good to be aware of that with the

nutrition label that's easy to you just

look at both the carbs and the sugar

count you can you can tell that way you

know how many carbs there are in

something that you're gonna eat now I

feel like probably you're wondering like

how many carbs a day should I be eating

or how do I increase it and to be honest

I I don't know exactly I can't give you

a specific number I guess if I were to

guess to me like what if I were picking

a food out and making choices because I

think is even vegetables even kale kale

has carbs right so there's a lot of

things that have carbs it's just much

smaller amounts for however the volume

is you know so you are going to be

consuming carbs it's just that when you

add in a food that's much higher in

carbs it can make your total amount of

carbs consumed in a day a lot higher and

then it would have been which is which

is what the problem can be for

stabilizing so you know I don't want you

to have to freak out about every little

jail but you know if I were choosing

something if I was like looking at some

yogurt you'll find that yogurts have

different amounts of sugars different

brands fat-free yogurt usually has

actually a lot more sugar than full fat

yogurt between brands of fat free yogurt

you'll find some have more sugars than

others so it pays to just kind of look

at them and like for instance I've seen

some yogurts fat free ones that had I

think like close to like 11 or 12 grams

in a serving of sugar or carbs and then

I've seen other ones that only had like

6 or 7 grams of carbs so for me I

probably go with something anything

under like 7 or 8 grams of carbs it's

probably what I'd shoot for what I'm

choosing a food you know if you are like

super super low carb with everything

else you ate that day and then you ended

up having a smoothie and the fruit in it

ended up being 12 or 15 grams of carbs

that probably would work out okay you

know overall it's just you wouldn't want

to be choosing a bunch of foods that had

12 to 15 carbs because you know then

it's already added up very quickly so I

think like for instance with the Atkins

induction phase of low carb I think they

only allow like 15 grams of carbs and I

think it's supposed to be like all from

vegetables or something like that

because it's like you know our bodies

process the carbs from kale differently

from a processed you know piece of bread

or something like that so those are just

all things to keep in mind to help you

guys decide there aren't any set rules

that will definitely be successful or

not successful but um that's probably

kind of how I might do it the second key

was eating to hunger and this is the one

of the keys that I am NOT a good example

of this is something I I did not follow

I didn't do well in Phase three and

while I do probably eat to hunger in

general now I that I wasn't at that

place yet when I was doing my my p3s

initially so I would tend to get overly

full and have to do steak day or just


you know indigestion and all that stuff

so eating to hunger there is a wonderful

book by Robin Woodall weight loss

apocalypse and she goes into detail

about what eating to hunger is all about

she has what she calls the hunger scale

determining you know how to know how

much to eat and really what it is is

it's a way to get away from calories

because calories it can be helpful but

in some ways it might not because your

body may need more or less than the

calories you're doing you know things

don't always work out when you're just

doing it mathematically like that so

with her method you're really actually

listening to your body and letting your

body dictate how much you eat it seems

to me from the people who really go by

the eating to hunger method that you're

pretty much guaranteed to maintain your

weight with that method well in Phase

three of course you still can't eat

starches and sugars but if you carry

that over into phase four eating to

hunger you can usually pretty much eat

almost any food because the amounts that

you're eating and when you're eating

them is what's keeping things into can

in control so again I was not a good

example of this everything worked out in

the end at the time you know for myself

I was trying to build muscle which

technically building muscle actually

does require an excess of calories to

build muscles so so that's kind of where

I was at but for a lot of you ladies out

there you know you're not interested in

pumping iron and you just want to

stabilize and be your normal weight and

be happy and so eating to hunger is an

excellent way to really feel in control

of what your body is doing so in real

times if you apply that principle what

you'll find is in the beginning of phase

3 you really won't need a whole lot of

food to get to that satisfied feeling

but not overly full um it really won't

be a whole lot because you just came off

of eating so little you know so it's not

that your stomach shrink but your body

has been used to eating very little so

at first you're not going to need a

whole lot of food how many calories that


I can't tell you I am NOT a calorie

counter and I don't I'll talk a little

bit more about that in a few minutes but

I can't give you specific numbers but

anyway just you know let your body

dictate how much by your hunger you know

getting to that satisfied point and then

as as the days wear on you'll probably

find that you'll be eating more and your

capacity for food will increase until it

gets to like a normal level and when you

if you can really follow those cues with

your body it is definitely a lot more

likely that you won't have a bunch of

huge gains on the scale and stuff for

you know like those of us who weren't

quite as in tune or quite as responsive

to what our bodies were telling us and

then we have to you know like corrected

it lastly on this topic I wanted to

mention my friend Barbara of inspired

girl Emmy she has two really great

articles on Phase three herself and I

would consider her to be one of those

mature examples of someone who did Phase

three in this more detailed way being

really cognizant being very gradual

having that maturity to add Foods in

gradually add calories gradually and as

a result she was able to have very

smooth p3 so that's a really good

example I'll link to her articles here

and I also actually have an interview

interview with her that I'd like to

share with you guys

key number three was actually to

introduce calories gradually now to be

honest if you follow key number two

which is eating to hunger you can pretty

much dispense with counting calories you

really don't need to do both but the

reason I put it here is for some people

this is a logical way to you know count

things out and gradually increase things

in a way that they can measure and some

people like that for me I've always

hated counting calories it puts me in a

really bad mood it makes me feel really

controlled and whenever I count calories

all of a sudden all I can see is what I

shouldn't be eating or what I can't eat

and it makes me want to eat so for me

it's not a good method but there are a

lot of you out there who if it's

comforting for you and it feels good for

you and so in that case you might you

might do that as far as how many

calories again I can't give you a

specific number

some people go by the BMR the basal

metabolic rate there's calculators

online and things like that some people

feel that it's a reliable way to base

your calories on I don't know that I

totally agree with that I feel like I

can eat pretty freely I just don't know

if that's the most accurate way to

figure it out or not but I suppose it's

probably a good starting place just to

give you you know a place to start but

to be honest I'm pretty sure I eat more

than my BMR and I don't gain weight so

so I don't know I just don't want you

guys to get stuck you know into eating

only 1200 calories a day because I don't

think we all need to do that but you

know like I said it could be a good

starting place and if you're not

exercising and stuff like that that may

be you know a good way to go I wanted to

talk a little bit about why it makes

sense to introduce both calories and an

amounts of food gradually and again I

talked about all this in my doable way

so I'm sorry if it sounds like I'm

repeating myself but you know with HCG

since you've been eating so little

there's even you know you even have far

less bowel movements usually on HCG just

you're just eating less food there's not

as much of that peristalsis going on did

I say that right I don't know it's been

a long time since I had my science class

but anyway there's a lot less of that

going on so when you go back to eating

food if you just jump into it and a

bunch of food all at once and all kinds

of food and it's gonna shock your system

in a negative way it's common knowledge

that like if you fast for several days

you know or for a while your body is no

longer used to digesting you know a

bunch of food so when you break a fast

you can't just sit down to a meal of

burger and fries right for your first

meal you could actually end up in the

hospital if you did that so when you

break a fast you have to do it carefully

you start with broth and then you add

some well-cooked you know vegetables to

your soup and then then some fish and

then chicken and then be

like you don't just go straight to the

steak you know so um so that's all you

know common knowledge and so we want to

kind of apply that here as well 500

calorie diet is far less than like any

other diet out there that you would do

so when you transition back to eating

more normal amounts of food you want to

gradually increase those foods

additionally you haven't been eating any

fat so we're gonna talk about fats in a

minute it's the same thing though

gradually introducing things and you're

just trying to give your body time to

adjust and adapt and that will really

create a much smoother transition so

that your weight won't fluctuate as much

while you're stabilizing and you'll also

you know be doing a favor to your organs

as well so the argument for kind of

jumping into phase 3 and just kind of

you know bacon and eggs and all that

stuff right away right off the bat the

argument for that is because in pounds

and inches dr. simians protocol he

mentioned making sure that you went into

phase 3 fully and didn't you know didn't

continue trying to eat the 500 calories

and the reason he mentioned all that you

can tell is that some of the patients

would be nervous about eating normally

they'd be so scared to gain weight that

they would try to keep eating the 500

calories even though they weren't on HCG

so he was trying to make sure like that

they knew no you don't you don't keep

doing that and you're gonna be okay so

but the reality is is are you really

supposed to jump into Phase three as far

as like you know just shoot your

calories up to 2,000 right away and just

yeah and have a buffet for breakfast and

all that stuff should you do that

by and large from what I have seen it

dad does not that's kind of swinging to

the other extreme a lot of what dr.

simians wrote in his book is rather

vague and so sometimes I feel like it's

hard for us to figure out exactly what

he meant by it and also people's

lifestyles have changed he was talking

to people who had a certain lifestyle

back in the 50s portion sizes were

smaller in the 50s um when he was in

Italy treating I think they ate totally

different there I mean

there's just so many different factors

whereas now most of us are coming from a

background of overeating eating very bad

trans fat yucky stuff you know processed

fast food all of that so for us you know

if dr. simians were here now and he was

talking to us with our current

lifestyles I don't think he probably

would have said it in the same way

because because things have changed

normal to us from how we were eating it

is not really normal right it's not a

normal normal healthful way of eating so

so anyway that's kind of my take on that

I really do have to honestly tell you

guys that the people who gradually

increase amounts of food and calories

instead of just like jumping into it

they do seem to stabilize much better so

I am one of those ones guilty of reading

that part in his book and being like oh

I got to make sure I just jump in there

and eat all the cheese and the eggs and

the bacon and everything was gonna be

fine now my first round that worked all

my other rounds after that that didn't

work too well and I was having to

correct and have indigestion and make

adjustments so I'm trying to spare you

guys that I'm telling you the people who

are strict and are gradual about it

listen to their hunger they have a much

better experience key number four is to

introduce foods and fats slowly now

there's two reasons why it's beneficial

to do this the first reason is that you

may actually find that your body is

sensitive to certain foods or food

groups at the start of phase 3 but that

as time goes on if you try reintroducing

them later you won't have that

experience and you'll be able to

tolerate them so that's one good reason

to introduce things slowly the second

reason is that you may actually find

that you do have a true intolerance to a

certain food or food group that's kind

of more permanent and in that case this

p3 process of actually discovering that

what's causing inflammation and gains on

the scale like actually figuring out

what food is causing that when you can

do that it can actually make maintaining

your weight for life

the lifelong picture much easier I had a

personal experience with this you guys

have probably heard me talk about it

with Gary um I love cheese I haven't

been able to drink milk for years

already but I seemed to be able to get

away with ice cream and cheese and so

anyway about six months ago I finally

took dairy out of my diet and my weight

dropped like five or six pounds in a

couple weeks salt without changing

anything else which I hear people talk

about that kind of stuff like oh my my

weight went down without doing anything

but this one thing and I'm like that's

never happened to me but it happened to

me and and ever since has stayed there

I've been 120 between 123 125 pounds for

several months now and it's just so much

easier to maintain my weight before it

was actually more work I could do it but

it took more work I had to be more aware

I had to correct more often and now I

really don't have to I mean I've only I

do intermittent fasting now and then

I only fasted I think once this whole

month um so it's just it's amazing how

just that one food group taking it out

made such a difference in my ability to

maintain and now I'm able to eat a lot

of other things that I thought I

couldn't eat as much of before I

couldn't eat a lot more fruit I can eat

I can eat more carbs so it really does

pay to use phase 3 as that

experimentation ground to figure out if

perhaps there are certain food groups

that your body really doesn't like and

you know in the end it's up to you some

people may choose to just go ahead and

have the cheese anyway but for me once I

realized how much more effortlessly and

easily I could maintain my weight

without that food group

to me it ended up being worth it and

that's a personal decision that you guys

will have to make for yourself but for

me being able to go through life now

without thinking about my weight without

having a bunch of thoughts and time and

emotional energy centered on it so worth

not eating a little cheese you know

yogurt so so anyway so those are the two

reasons that are introducing food groups


different types of food slowly can be

helpful if you add everything at once

it's kind of complicates things because

you won't know like what's causing the

gain or what's causing you to be swollen

or the indigestion or to feel crappy

like you won't know which food it was

you know so that's why it can be helpful

to add things more methodically in that

way so in real terms how can you do this

from what I've observed both dairy and

nuts tend to be a food that causes

issues in p3 and some people find it's

actually an issue for them in general so

I didn't include this in the doable way

to do phase three because it's kind of a

lot more self-control a lot more foods

that you can't eat which could be

frustrating for some of you guys but if

you're ready for this and you want to do

this all the way leaving dairy and nuts

out of the picture at the start of phase

three I think you can make your p3 go

more smoothly and it's one of those

things that you might be able to you

know gradually introduce towards the end

of phase 3 and see how your body reacts

so it's not something that you have to

do but I'm just saying that people who

introduce those two food groups more

slowly or wait to introduce them for a

little longer not at the start at p3

they seem to do better because for

whatever reason whether it's the car the

hidden carbs in some of it or or

intolerances it just seems to cause


more often than we realize you know one

thing that when I was thinking about you

know why is that um dr. simians did say

that in p3 that as soon as carbs and fat

were combined that things got out of

hand quickly and I was thinking you know

in truth both dairy and nuts actually do

have that combo of high fat and more

carbs than most people realize it wasn't

until I started really looking at

nutrition labels and serving sizes and

adding things up that I was like wow you

know nuts are actually higher carb than

you would think and they're high fat and

you know cheese actually cheese is

pretty low carb but you know things like

milk and yogurt um that

content and carb content actually Canada

so who knows maybe that's one of the

reasons that they end up being kind of a

problem at times so whatever the case

say you have some nuts one day and your

scale goes up a whole pound or something

the next day and you hadn't had any nuts

prior to this on p3 and everything had

been going smoothly just take the nuts

back out see how things go for a few

days and then you know after several

days you might try it again and see what


and in that way you can kind of discover

if there's those foods that maybe you

really do need to stay away from in

general or maybe it was just because of

the start of p3 and your body wasn't

ready for it yet and but now it is now

on to fats I've come to the conclusion

that it's it's also important to add

fats back into your diet gradually I've

had some funny experiences and you know

I'd be interested to hear some of your

guys's feedback over time you know what

you guys experienced but for some reason

I really felt like especially the first

week of p3 like even though supposedly

you know the HCG is out of your system

in 72 hours and all that I have really

had the feeling that my body was still

very sensitive to fats especially that

first week of p3 where I would have a

seemingly large gain when I had had a

higher fat day I could be wrong about

this it's just it's happened to me

multiple times enough so that I would

start avoiding too much fat at the start

of p3 and things went better so anyway

that's just a little food for thought

additionally there's other reasons to

incorporate fats more slowly back into

the diet and Robyn Woodall talks about

that and in her book it has to do with

you know your gallbladder and and just

your different organs readjusting if you

just totally overload your body it

hasn't you know you haven't been eating

any fat for the most part on phase 2 so

again just gradually reintroducing it is

really a good idea now the thing to note

here is that everybody's body is

different I can tell you what seems to

work for the vast majority of people on

but there's always gonna be those cases

where somebody is different and if

you're one of those people you may try

some of the things I'm suggesting and it

may not work for you well at all in

which case you have to experiment and

figure out what does work for you

so because it's true the majority is not

everybody right so um and case in point

my recent interview with elke from

interview episode 12 I think of the hcg

diet interviews she was actually kind of

a totally different case very different

from me you know my body I do great with

lots of meat protein vegetables and in

lots of fruit and elke she is not a big

meat-eater she almost is vegetarian not

completely but she doesn't eat much meat

and she does really well with nuts and

darian I don't do well with nuts and

dairy at all now she's been maintaining

her weight for for like a year now from

HCG and even in phase 3 she told me that

the foods that she used for stabilizing

were you know some fruits dairy you know

like different yogurt and stuff like

that I'm nuts veggies and small amounts

of meat and she you know she lost 80

pounds of the HCG it's been a whole

almost a whole year so in this case is

kind of like the exact opposite of what

I just told you again I don't think

she's probably the majority of people

but if you're really having trouble and

you're like trying to follow all these

rules and it's just like totally not

working maybe you're one of these

special cases like elke you know where

you'll do better going ahead and having

you know nuts and dairy and and then not

having as much meat or whatever so you

just have to experiment okay so I know

by now you guys are probably thinking

like geez Rahzel so you're saying as

long as I eat sawdust I'll be fine right

so I have a whole video an article that

I that will be coming out and as soon as

it's out I will link to it in this

article all about what can you eat on p3

so I'm gonna try to make a comprehensive

article showing what options you can

have because sometimes it's only so

helpful knowing all the things you can't

because that kind of just leaves your

mind with like what can I have you know

we want to see I'm a very visual person

by the way and I need to like see what

can I have so we're gonna have I'm gonna

have two special posts on what you can't

eat and what you can have just so you

can at least get some ideas cuz honestly

restrictions aren't so much the problem

it's it's more not knowing what you can

do once you know what you can do and you

can eat and you find things that you

like there within that realm

you're usually really happy and then you

don't even worry about what you can't


honestly I used to just love cheese I

mean cheese and yogurt were a huge part

of my everyday diet I haven't had any

cheese or yogurt and I think at least

six months I don't even think about it

the only time I think about it is on

occasion when I walk by the grocery

aisle and I see one of my favorite

parmesan cheeses but other than that I

honestly don't think about it cuz

there's so many other foods that I eat

that I love and enjoy so so that's

really what we need to do so I'll link

to that so you guys can get some ideas

key number five is keeping your weight

within two pounds of your Li W or your

LD W so let's talk about what is Li W

Italy W so Li W stands for last

injection weight and LD W stands for

last dose weight the reason there's two

terms is just because not everyone does


some people use HCG drops and so last

dose weight you know makes more sense

for them so what is that that is your

way on the scale the morning of your

last dose or injection of HCG so if it's

Tuesday morning and today is your you

know today is Tuesday and it's your last

dose of HCG you're taking that is your

LD W that's the weight on the scale that

you're gonna be trying to stay within

two pounds of um now let's talk about

what ldw and li w are not it's not your

weight on the scale like the first day

of P 3 it's not your weight on the scale

you know the day before the first day of

P 3 and this is important to know


typically your last dose of HCG then you

have your 72 hours without HCG where

you're still eating the 500 calorie diet

right and then you start p3 so usually

during that period of two or three days

somebody is that three days you will

lose more weight from your LD W will you

will lose more weight so by the time you

start p3 you will actually be lower but

that's not the weight that you're trying

to maintain and the reason it's

important to talk about it is because

I'm trying to maintain that weight

within two pounds of say the weight you

are on the first day at p3 that usually

tends to prove well impossible like too

difficult and what happens is is you can

find yourself in this frustrated rut of

like fighting with it and doing steak

day after steak day trying to stay at

this this way but that's actually not

not the way you were supposed to be

focused on and the reason that dr.

simians talked about that he was saying

how you know when you're losing weight

those last 72 hours some of that's

coming off with when the HCG is almost

out of your system so basically that

it's not you know maybe not as much fat

or whatever the case may be I don't know

but it does seem to be true in in

practice meaning this is the experience

that people do seem to have so you're

gonna save yourself a lot of frustration

if you don't don't try to get too

focused on that lower number and it can

be tempting you know because I mean the

lower the number the better right so so

you could lose a whole nother two or

three pounds between your last dose and

p3 so you know say you're liw is 156 but

by the start of p3 you're actually 153

it can be so tempting to try to maintain

that and you know some people will mean

it will stabilize at a lower weight like

that and that's great but but don't be

too set on that because you if you could

just make it hard for yourself

so again just doesn't as a real example

say you're liw is

1:56 but you end up at 1:53 by the start

of phase three what this means is that

you actually have a five-pound range

before you have to do a stake day

because you're three pounds below your

element liw so you wouldn't actually do

a stake date unless you reached 158

pounds you know two pounds past the 156

so anyway I hope that helps you guys you

know figure out because if you don't

have like the base for where you're

supposed to start you're kind of

starting out on the wrong foot you know

key numbers sit key number six is to do

a stake day if your weight goes over

that two-pound limit before I talk about

it again

I just want to point out I'm gonna have

a little asterisk here with with an

article that you will be linked to

talking about when to throw that

two-pound rule out the window because

there's actually several scenarios where

you may not be able to stabilize within

not two pounds and it's important to

know when and why that is so you can

read that in another article so what is

a stake date basically a stake day

involves fasting for the entire day

drinking lots of water and then having a

large stake and an apple or tomato for

dinner and that would be your dinner and

then you go to bed and then usually when

you wake up the next morning you'll

usually have a fairly good-sized loss on

the scale so these are meant to be done

anytime your two pounds over your liw or

ldw so if you you know our example we

were talking about the lady was 156

right for her liw so if she hit 158 on

friday morning that day she would do a

stake day and and then most likely it

would all be off the next day so what's

so great about stake days is that they

create a calorie balance that's what's

so great about intermittent fasting in

general you know we're all gonna you

know make errors in judgment at time and

make at times and make mistakes so you

know we may end up overeating one day on

p3 and the scale goes up when it you

wouldn't shouldn't have and so doing

that stake day helps to counteract that

create that calorie balance and

apparently the large steak the protein

in the state can really help your body

let go of water retention as well so

it's supposed to be good for that also I

highly recommend doing the steak days

when I first you know was starting this

journey I was kind of afraid of them I

hadn't done any fasting before all I

could think of was you know the few

times that I had tried to go without

lunch or something and just feeling so

hungry and sink to my stomach and so I I

kind of was thinking it would be like

that and and actually you know what

they're not bad at all

one reason is that because you've been

eating fairly low carb when you do a

steak day usually the reason that you

will get like for instance like I was

talking about skipping lunch and feeling

hungry when you have a diet that's

higher in carbs you tend to get that

sick to your stomach feeling when you go

too long without food after that more

easily but when you're eating a low carb

diet that doesn't usually happen um it's

just different the way your blood sugar

is working in your body is different so

it's actually I actually like to fast

and it like I said it's just a great way

to get yourself back on track and it

helps you have a measure of control over

your body and your wait until your

weight you know finally gets comfortable

in a certain range it gives you that

ability to bring it back to bring it

back to bring it back you know until

your body cooperates again there

remember there are some instances though

where you know you may need to stabilize

a higher than the two-pound limit and

that's totally okay and I talked all

about that in my other video so please

take note of that too but but there's no

need to be afraid of the steak days I

think they're awesome and when you have

your steak keep in mind it's not like a

little itty bitty piece of steak and

don't think if you eat a little itty

bitty piece of steak that you're somehow

getting ahead to be honest I find in

most cases people have better results

better weight loss on the scale if they

go ahead and have a nice sized juicy big

steak so so don't be bashful in that

regard you'll probably have better


if you do that okay so we're on to t7

which is to start phase three over if

you've had to do a stake date no I could

have sworn that I read this instruction

in pounds and inches that dr. simians

wrote I could have sworn I read it and

and I talked about it on a video a long

time ago and then someone was like where

is that I haven't seen that in pounds

and inches and so I went back to find it

and I couldn't find it anywhere and I

could've sworn I read it so whatever the

case it doesn't matter I'm gonna talk

with you about my reasoning about why I

think this is a wise thing to do so the

whole point of Phase three right is to

have your weight be stable for a period

of time right only having it stable for

a period of time is what's gonna create

that set point where your body won't

move from it easily so just as an

example say your weight has been

fluctuating a lot the first two weeks of

phase three you've had to do you know

three or four steak days um and whatever

the case was if it's because you ate

food that you realized you were allergic

to or maybe you just overdid it and ate

too much or you cheated and so you had

to fix it

whatever happened as a result your

weights kind of been bouncing up and

down and you've been correcting it but

you know it's still up and down and it

hasn't been kind of staying right around

the same place for any length of time

yet in that scenario if you think about

it even if you're technically getting to

the end of Phase three do you do you

think that it would be logical to start

phase four and to start adding back in

starches and sugars when actually your

weight has not been stable yet for any

real length of time so that's my

question to you um that's why I feel

that if you if you've had to do a steak

date it's a good idea to extend how long

you do phase three for because really

what's going on if you listen to my

series on what's the purpose of Phase

three one of the parts in there that I

talked about I'll link to it is about

how hormones are hormones of

our bodies and how keeping our hormones

really level and really stable is is key

to stabilizing our weight

the thing with sugars and carbs is that

they're notorious for for affecting

hormones drastically and in quickly and

so it can cause like major up-and-down

things with our hormones and that can

lead to fairly quick fat storage so um

so you wouldn't really want to

incorporate starches and sugars if your

body is still not you know set and

stable so anyway I know that could be

kind of disappointing um you know cuz

people you know you think something's

coming to an end and then you realize

it's not um but that's just kind of my

feedback on that to extend to phase 3 as

long as is necessary to the point where

you start feeling confident that each

morning when you wake up your weight is

gonna be about the same for me I'm

confident from day to day my weight is

always somewhere between actually most

of the time it's between 124 and 124

point eight you might have a slightly

bigger range than that you know it may

be a three pound range but whatever but

you know if it's you just want to be

kind of comfortable with where it's at

you don't want to feel like you may have

a surprise tomorrow you know and it may

be 3 pounds higher and you're not sure

or it's kind of gradually going up and

you're having to correct it it's like

that that kind of shows that you're not

at that stable place yet so I hope that

that helps I know that there was a lot

to that again there was those 7 basic

rules um if you want to do phase 3 it's

it's almost kind of an anal way to do

phase 3 but for those of you who can

handle it this is the way to be more

sure of your result and to stay more in

control and and have a lot less you know

emotional trauma when things go wrong so

stay tuned for the last article in this

series on how to do these 3 which is the

not gonna work way and it's important to

talk about because you know it's

important to know why why phase 3 is

important what happens when you don't

follow through with phase 3 because that

can help us to make better choices

additionally I have a bunch of other

articles related to phase three coming


what's your canny what you can't eat you

know what to do if you just totally

screw up and gain five pounds just all

kinds of stuff like that just to help

you guys continue to make good decisions

for yourselves and just cross the

different bridges that you keep coming

to anyway you can find me on Facebook

HCG chica and Instagram I'm on there HCG

chica and my walk my website of course

HCG chica calm I have tons of free

helpful advice on there so you guys have

a good day you take care bye