After you eliminate problem foods, you can slowly bring them back in to your diet in P4. It may be fruit, nuts, or just the amount of a certain food like dairy products. Keeping a journal will help identify the foods that cause you to gain weight. Every body is different, so you need to find out what will work for you. Learn what portion sizes you can eat without gaining weight. Use a journal that will help calculate your calorie, protein and fat intake. Keeping a daily food journal will also help you pinpoint problem foods and discover which ones work well for you. Try to go with lean protein, fruit and vegetables during the first few days of P3 and then slowly introduce foods like nuts and dairy one at a time, so that if you react negatively it is easily identified. Try to introduce foods one at a time – it will help determine if a certain food causes a gain or loss.

Be careful of introducing too many new foods at once. Learn how individual foods affect your weight as they are added back into your diet. You will need to make adjustments to your food choices and portion sizes to maintain your LDW. If you do not, you will likely gain weight in both P3 as well as later in P4. Simeons protocol and keep within 2 pounds over or under you LDW. It is important that you do not continue to lose weight in this phase because any loss in P3 most likely will be loss of muscle or structural fat. Not only should it be done correctly to maintain your last dosage weight, but here are many other things that need to be learned in P3. Phase 3 can be the most difficult and most important part of the whole process. If you fail to follow the protocol during P3 you will most likely gain weight when you begin adding back other foods in Phase 4. You will see what carbs and sugars you can eat and what you need to stay away from. Maintaining gives you the ability to become more aware of your body, and what increases your gains and losses. The only way that happens is through STABILIZATION. The focus is on re-setting the hypothalamus, so that we NEVER have to regain the weight.

You should never lose below the 2 lbs of LDW. Weight loss should not be the main objective of this phase. Simeons states the importance of weight stabilization and when you can do another round of the protocol, if necessary, or move on to Phase 4 – lifetime maintenance.

The purpose is to reset and lock-in your new base weight. ( This varies with AGE, WEIGHT AND HEIGHT) Use the calorie maintenance calculator to find your correct range ) a day with no sugars and starches. In Phase 3 you consume approx 1500 calories.

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