Phase 3 Guidelines


Jumping-for-joy1-150x150Phase 3 – 21 day transition phase   Phase 3 is for three weeks and begins 72 hours (not days) after you stop taking Reduce 1x.  In my opinion, Phase 3 is the most important phase. I didn’t believe that in the beginning. Now I realize the importance of it.  If you do not stabilize your weight loss you will more than likely gain some of your weight back.  I absolutely love Phase 3.  I literally jumped for joy on the days I started it.  It is so easy.  Just the fact that you can now eat whenever you want makes a huge difference.  In fact it showed me how psychological it is because now that I can go in and snack,  I don’t need too.  You will learn a lot about yourself in this phase.  You will also realize how some of your cravings have changed and how you will get full much faster then before you started the Fat Burners Diet.  You will really enjoy this phase if you concentrate on what you can eat instead of what you can’t.    Through my many rounds, a lot of things that I have learned to love to eat on an everyday basis are Phase 3 legal and completely satisfying. In Phase 3 you eat normally with the exception of no sugar and no starch.  Make sure to read the article on Starches to Avoid. You need to continue to drink plenty of water daily. During this period, the so-called carbohydrates, that is sugar, rice, bread, potatoes, pastries, etc., are by far the most dangerous. If no carbohydrates whatsoever are eaten, fats can be indulged in somewhat more liberally. As soon as fats and starch are combined, things are very liable to get out of hand. This has to be observed very carefully during the first 3 weeks after the treatment is ended, otherwise, disappointments are almost sure to occur. Eat something six times per day. It is very important to eat a full breakfast, lunch, and dinner, and have three snacks, ideally consisting of a minimum of two apples and a grapefruit per day.2 & 3 The goal of Phase 3 is to maintain your new weight loss, not to lose more weight.2 Do not gain or lose more than 2 lbs. since your last dose day.  If you lose more than 2 pounds it will most likely be muscle that you lose, not fat.  This is important because the hypothalamus is being reset, as is the body’s “base weight”, and any weight loss during this time frame is at the expense of normal fat which is easily regained later.1 Weigh yourself daily as it takes about three weeks before the weight reached at the end of the Phase 2 treatment becomes stable (ex. does not show violent fluctuations after an occasional excess)   Helpful Phase 3 Suggestions: 1) It may help to eat two apples and one grapefruit per day. 2) Be careful with very sweet fruit.1  eg. Bananas, Melons, Peaches, Pineapple 3) It may be helpful to sparingly eat nuts, seeds, cheese, milk, and yogurt, having a maximum of only one serving per day. 4) Experience has taught me that if you keep your calories between 1800 – 2,000 per day you should be able to maintain if you are eating correctly.  I hate to count calories but I definitely have an idea when I am probably going over 2,000.  The best way to get your calories is vegetables and protein with a little fat, fruit and nuts added in.  However, if you are eating very little protein and vegetables and snacking constantly on fruit, nuts and cheese you will have a harder time stabilizing.  Remember you are figuring out what your body needs and reacts too.   You need to eat enough food to keep your metabolism working at a higher level. If your body isn’t getting enough it will try to store fat again 5) It may be helpful to eliminate or limit carrots, corn, beets, and any other type of starchy vegetable. 6) No highly refined and super highly refined foods, including white sugar and white flour. When People Have a Hard Time on [Phase 3] It Is Usually: 1) Not eating enough food, especially protein – you should be eating a minimum of 1500 calories. In general, we do not encourage counting calories, but if you are a lifetime dieter, you may try to keep eating too little to avoid gaining back the weight you just lost. This is a major, common mistake. In these circumstances we encourage someone to add up the calories to make sure they are eating enough (not to limit what they are eating). 2) Eating sugars and starches (intentionally or not) – ex. Pizza is a starch! 3) Staying on the 500 calories diet a little too long. 4) Not eating something for breakfast 5) Finish your dinner 3½ hours before bedtime. Important Phase 3 Information: PROTEIN need not be watched carefully, while dairy and higher carbohydrate fruits and vegetables should be watched very carefully.2 Unless an adequate amount of protein is eaten as soon as the Phase 2 treatment is over, protein deficiency is bound to develop, and this inevitably causes the marked retention of water known as hunger-edema. A protein deficient diet makes the body retain water. In Phase 2, the patient has been only just above the verge of protein deficiency and has had the advantage of protein being fed back into his system from the breakdown of fatty tissue. Once the phase 2 is over,  this process no longer takes place. Retention of water, known as hunger–edema, occurs when an adequate amount of protein is not eaten. The treatment is simple. STEAK & CHEESE DAY: The person is told to eat two eggs for breakfast and a huge steak for lunch and dinner followed by a large helping of cheese. When this treatment is followed, two lbs. can vanish overnight, the swollen ankles are normal but sleep was disturbed, owing to an extraordinary need to pass large quantities of water.1 You should never gain more than 2 lbs. without immediately correcting this, but it is equally undesirable that more than 2 lbs. be lost after treatment because a greater loss is always achieved at the expense of normal fat. Any normal fat that is lost is invariably regained as soon as more food is taken, and it often appears that this rebound overshoots the 2 lbs. maximum limit.1 You MUST weigh everyday to make sure you have not gained more than 2 pounds. STEAK DAY: As long as the weight stays within two pounds of the weight reached on the day of the last dose, one should take no notice of any increase. However, the moment the scale goes beyond 2 lbs., even if this is only a few ounces, they must on that same day entirely skip breakfast and lunch but take plenty to drink. In the evening, they must eat a huge steak with only an apple or a raw tomato. This rule applies only to the morning weight. It is of the utmost importance that this be done on the same day as the scale registered an increase of more than two pounds from the weight you achieved on the last dose day. You must NOT postpone this protocol until the next day. TO AVOID A STEAK DAY: This method is not meant to take the place of a steak day. It is only intended to drop some weight when you are getting close to a required Steak Day. If you see a Steak Day drawing near, you can do the following, which will usually bring your weight down a pound or so the next day. 1) Drink lots of water that day; 2) Don’t eat until lunch; 3) Have a whole can of tuna (water packed), or chicken with mayo on either lettuce or celery for lunch; 4) Have a big portion of protein for dinner with a small salad and 0-1 carbohydrate dressing (ex. Ranch); 5) If you are extremely hungry, you could also have 2 eggs for breakfast. Most people hardly ever need to skip a meal. If they have eaten a heavy lunch they feel no desire to eat dinner, and in this case no increase in weight takes place. If they keep their weight at the point reached at the end of Phase 2, even a heavy dinner does not bring about an increase of two pounds on the next morning and does not, therefore, call for any special measures. Most people are surprised how small their appetite has become and yet how much they can eat without gaining weight. They no longer suffer from an abnormal appetite and feel satisfied with much less food than before. In fact, they are usually disappointed that they cannot manage their first normal meal after completing Phase 2, which they have been planning for weeks.

108 Responses to Phase 3 Guidelines

  1. Amanda says:

    What’s the protocol to correct a LOSS of more than 2 pds in phase 3, still a steak day? Thank you.

  2. Helpme says:

    Thinking out loud. What would be the outcome or should I say would it be safe to have a steak day in
    Phase 3 to loose a couple more lbs.
    Can I do a steak day in phase 3 even if I did not gain any weight for the sole purpose of loosing a few more lbs?

  3. admin says:

    Never did one for that reason. Dr. Simeons states that if you lose weight in Phase 3 it is muscle weight not fat. Concentrate on stabilizing your weight, You can take more off later but you want to keep it off.

  4. Helpme says:

    Viki.. I am eating all that I could and staying within the directions I’m slowing increasing my calaries I went from 500 and
    I’m about up to 800 calaries per day I states phase 3 on Monday and today is Thursday yesterday I went Down 1 full lb. since I came off the hcg I have lost 1 lb In the 72 hrs of no hcg and 1 lb since on phase 3. Please advice and please note I am not doing this purposely to loose weight I am trying my best to stick to all protocols.

    • admin says:

      People will usually lose a lb in the 72 hours. That is ok. The goal is to stay within 2 lbs of the day you stopped taking hcg. It’s nothing to worry about. Just make sure you are getting enough protein so you aren’t losing muscle weight.

  5. Anne-Marie Benson says:

    I’m confused about when to do a steak and cheese day vs a steak day. I am on Day 3 of phase three and have put on more than 2 pounds overnight. Went to a birthday party last night and had two glasses of red wine and tried best to avoid any food with starches. However there probably was sugar in some sauces. Also snacked on nuts and cheese before going out.

  6. Laura says:

    Help! I finished P2 on Saturday and have gained 2 lbs! I am doing my steak day today and am totally stressed out. Is the steak day supposed to make me loose the 2lbs over night? I am doing an Atkins-type maint phase 3. I haven’t had a BM since Saturday and am sure this is directly contributing to the weight gain. Will the steak day flush my system?
    Please help!

    • admin says:

      Most everyone gains 2 lbs when they start eating more. I would not do a steak day because you are within 2 lbs. That is why maintenance is important because it takes a while for your body to stabilize. Read the Phase 3 Success Tips. Best results come if you increase your calorie intake 200 calories a day till you get to 1800 calories for women. Total Digestive Enzymes also help so you are digesting and
      getting rid of what your body isn’t using. Don’t panic just stay on course. You don’t want to do more than 2 steak days a month and just be aware that you are going to go up and down in the next 2 phases.

  7. Maribel says:

    My question is… I love lots of hazelnut or vanilla sugar free coffee cream in my coffee (half cup cream half cup coffee) today I’m finishing the 72 hrs after PII. Tomorrow I’ll start phase III and I can’t wait to have my delicious cup of coffee. Can I have it?
    Best regards Maribel

    • admin says:

      Go for it. You might want to try Hazelnut Stevia by sweetleaf, and half and half. You would eliminate a lot of additives, etc.

  8. admin says:

    The goal is to learn what your body needs. If you can eat a little starch and it didn’t affect you that is awesome. Just monitor how you do and realize it takes time to become stable. If you add to much you will know by the scale the next day. Just pay attention to what does and what doesn’t make you gain. Congratulations!

    • Abbas says:

      Thanks ! That’s comforting to hear. I realize that you’re bang on in saying that P3 is all about learning how your body reacts to different foods. On day 20 of P3 and realize that I can get away with rice or fries once a day and a single soda. Anymore and I get a minor gain next morning. All in all going good, just had to do one steak day this P3.

      Also learned the regular Red Bull doesn’t go down well as it has more sugars than a normal can of Pepsi/Coke. The sugar free version works well, i.e no gains seen.

  9. StephanieW says:

    It’s only been 24hrs since my Last Drops and this morning lost 1.4 pds, above I read how to prevent Gaining 2pds when a steak day may be near but how can I prevent losing too much. It makes me nervous that I still have another 48 hrs till maintenance but only have .6 pd to spare!! Should I eat a extra apple ? :) Any advice will help.
    Thanks, Stephanie

    • admin says:

      Never complain or worry if you lose weight. I like to lose my last 72 hours, it gives me a bigger cushion during maintenance. Your goal in maintenance is to not gain more than 2 lbs. If you are doing what you should and lose a little extra – Wahoo!

  10. admin says:

    You need to do a steak day today! Drink lots of water today also. You can squeeze some fresh lemon in it with stevia if you want also. Then just increase your calories by 200 a day eating like you were on phase 2 except adding small amounts of fat to your diet. Hopefully in a couple of days it will be off. Phase 3 is the most important phase. Don’t worry about something that done and just get back on track!

    • ashley says:

      thank you so much for your help! i did the steak day yesterday & I’m down 3.5 lbs. I will do what you suggested with the 700 calorie days. i have coconut oil so that will be perfect. thank you again.

      • admin says:

        Your Welcome

        • ashley says:

          I need a little more help again. So the 700 calorie a day plan was working but then I started to gradually creep up again. I did another steak day but only lost 1.5 lbs. But I figured it was too close to my last one. Yesterday I did 700 calories again & gained a pound. I’m currently 6.5 lbs over the weight I’m supposed to be. Should I continue on the 700 calorie diet & try different food combinations or should I do something else? Thanks again for your help!

          • admin says:

            You need to be increasing your calories if you are on Phase 3. Have you figured out what you might be doing wrong. Are you eating like Phase 2 but increasing your calories and adding some fat? It’s possible you need digestive enzymes, that made a huge difference with me.

  11. admin says:

    I would not. Just go a day or two eating well and eliminating starch and sugar. You don’t want to do more than 2 steak days a month in the 2 maintenance periods. It will take longer to lose a couple of pounds but it is easier and teaches you what to do when you know you’ve indulged and have gained a couple of pounds.

  12. Stacy says:

    I have reached my goal weight. :0) I know your supposed to eat at least a min of 1500 calories in P3 but for my goal weight & height (My Fitness Pal) says I should eat only 1341 calories to maintain my weight. I’m afraid if I eat 1500 calories I’ll gain back the weight I’ve lost. HELP!! What should I do?

  13. Sarah says:

    I’ve been on maintenence for 2 weeks now and each week I have had at least one day that I go slightly over 2 lbs. I did a steak day on each of the occurrences and it brought me down a little but never more than 1 pound. Here I am again in my 3rd week of transition and I’m 3 whole pounds over this morning. I would do a steak day, but it’s not seeming to really work for me. And you mentioned that I shouldn’t do more than one a month! Yikes! Would an apple day be a good idea to lose some water weight and flush out my system?

    • admin says:

      Keep in mind that people should not do more than 2 steak days in a month. If you are slightly over the 2 lbs I personally would not do a steak day. I would just eat really good the next couple of days and drink a lot of water. Also realize that certain times of the month your weight is going to go up due to water retention. Steak Days are more for when people over eat and jump in weight.

  14. michelle says:

    Please Help…I have been in phase 3 for just over 2 weeks (going into week 3) Had been gaining weight all last week till I hit 3 lbs over my last day of phase 2 weight. I did a steak day on Sunday and lost 4.1 lbs!! Yesterday, went back to eating 1350 calories, as I am working up to 1500, and I gained 2lbs back….so now I am 1lb over my last day phase 2 weight (126) now 127. I am scared to eat 1500 and am afraid that I am eating too many calories, don’t want to continue to be a life time dieter and I am afraid that I may have messed this process up. What do I do, is this normal, do i need to do another steak day?

  15. Valarie says:

    Hi vikki,

    What are your thoughts in spouted grain bread and miracle noodles on phase 3?

  16. Shun says:

    I ‘m at the end of phase 2 at just finished my period do I go right into phase 3 since it has been five days or do I still have to wait 72 hours even after my monthly cycle?

    • admin says:

      If it has been 72 hours since you last had your drops you can continue on to Phase 3. Remember it is best to increase your calories by 200 each day until you get to about 1800 for a woman.

  17. admin says:

    Yes. Even though you are not eating much you should be going at least every other day. It also shows you have digestive problems and would really benefit from Digestive Enzymes. More immediately I would go get some smooth move tea and start drinking it and get on a good digestive enzyme. Doing a colon cleanser like Intestinal Cleanse would also benefit you.

    • ETeamMom says:

      I just saw this and found your response interesting. I am on R3P3D4 and I didn’t have a BM for the entire P2… I tried MgGly, several times and tea, but had no results… It wasn’t until I increased my calories along with some stool softeners that I had a BM… I was regular before the hcg and would like to be again, I am not currently, are digestive enzymes something you think would help me? And can I take them long term?

  18. Denise Turner says:

    Hi there, today is Day 1 of Phase 3 for me and I was just wanting to know if its okay to do a 3hour hike up a mountain in a few days time??? My job requires me to be active daily and I have been walking lately but I am unsure if I could manage this trek. Will I need to adjust my diet or something. Also what sort of energy boosters can I have on Phase 3 for this trek.

    • admin says:

      People do the best on maintaining there weight in Phase 3 if they increase their calories by 200 a day till they get to around 1800 calories for a woman. If you are going to go on a hike you should be fine just have a few more calories that day (not starch or sugar). Take extra fruit and make sure you get some protein (raw almonds are great in moderation). The key is increasing gradually and not eating all the fats and cheeses just because they are technically ok.
      Under Success Tips for Phase 3 you will find the list of fruits and vegetables you should add in what phase.

  19. Eve Sieminski says:

    What is the difference between a steak day and a steak and cheese day?

    • admin says:

      They are just different options. Try them both and see which one works best for you. If you have to do more then a couple the first few weeks on maintenance you need to adjust something else.

  20. Kathryn says:

    This is my fourth round, and would like it to b my last. I was four pounds from my goal weight, and am on day eight of phase 3. I have already had to do four steak days. I east cheese for breakfast, cashews, veggies and butter, bacon. I have not limited my meat and fats. I have had absolutely no starch or sugars. Except xylitol gum this week. I use stevia with erythritol. All the stevia had some fillers it seems. I drink two quarts at least of water each day. And I am concerned that I may have to do a steak day again tomorrow or next day. This morning I had a huge bowl of cabbage with bacon and tomatoes and cheese for breakfast. Ugh! I use cream in my coffee. Don’t know what I should do. Should I count my calories?

    • admin says:

      Cheese is not a breakfast. I think you are eating to much fat and yes you need to get an idea of how many calories you are eating. In Phase 3 you should work up to about 1800 calories a day for a woman. You do not want half of those calories to be fat. I have a green smoothie every morning and now I crave them in the morning. You should not do more than a couple of steak days a month. If you go up a couple of pounds review what you did the day before. What did you eat, how late did you eat, etc and do something completely different the next day. It also can be a digestive issue. I always gained weight the first 10 days in Phase 3 until I started taking digestive enzymes. For you I would highly recommend the Fat & Sugar Enzymes. You can eat more fat in Phase 3 then when you start adding starch and sugar back in but obviously your digestive system is not handling it well. I would also take the Divine Nature health evaluation. Any area you score a 5 or higher is an area of your health you should focus on. I hope this helps a little.

      • Denise says:

        The weight came off in about 90 days. Great. Now I have gained 18 pounds in the first 10 days of Phase 3! Not sure what is going on, but I am getting desperate. Steak days aren’t working. Nor are apple days. Every day I have posted a gain. Should I just go back to Phase 2 and take it off and then try to stabalize again? If so, should I load again? Please help?

        • admin says:

          There could be a lot of things happening. Obviously you are far from stable. Keep track of what you ate the day before and at what time and try doing something different the next day. I would highly suspect that you need digestive enzymes. That helped me. You should not have to do more than 2 steak days a month. If you mess up just eat really could the next couple of days. If you are under a lot of stress and your body is producing cortisol its telling your body to store fat and burn muscle, the opposite of what you want so adrenal support is critical. Hormone balance is also a big deal. Take the health evaluation here. If you score 5 or higher in any area that should be where you start to focus. Hope this helps

  21. admin says:

    Yes. Its 72 hours from the last time you took the drops. Then for best results increase your calories 200 a day until you get to about 1800.

  22. Kp says:

    I’ve been on Phase 3 for 17 days, but the past 4 days I have been sick and could barely eat anything, let alone 1500 calories!

    How bad will this mess me up? Will eating at least the 1500 calories from now until the end of my Phase 3 get me back on track and be sufficient for the reset?

    • admin says:

      When your appetite returns just eat plenty of vegetables, salads, etc. Its going from eating little to lots of everything that you couldn’t have at once. You should be fine if you search for healthy food that you like and want to incorporate into your lifestyle.

  23. Erin says:

    Hello! I’m actually in P4 now, but have really found myself having to eat as in P4. I have done this once before, do not have any particular food sensitivities. Before R2, my weight was bouncing around quite a bit and I ended up doing steak days every 2-3 days. Seems like if I’m not on a steak day, I am gaining weight. This time I stabilized solid like rock at 1.5 lbs. over LDW for about 10 days, then had my TOM and from then on I have been once again constantly gaining unless I am doing a steak day. During my TOM, knowing it was probably water gain, I spent about a week doing all protein days instead of a genuine steak day. I never got down into my LDW +/-2 lbs. range, so finally did a genuine steak day and got back into LDW range. Since then, as before R2, I have had to do steak days every 2-3 days. Very frustrating! If I am not doing a steak day, my weight creeps up every single day and I end up having to do a steak day within 1-2 days. I’m on day 13 of my cycle, so TOM is no longer an issue, though I do see water weight in my ankles every so often. I’m scared stiff not to do the steak day. I do not want to have gone through so much trouble and effort just to put all my weight back on. What can I do to stabilize? I am not cheating! Not eating off protocol. Eating plenty, trying to eat plenty of protein, eating breakfast daily. If there’s anything else you need to know, just ask! Thanks for considering my problem.

    • admin says:

      I would stop doing steak days. You should not do more than 2 a month and at this point they are probably not helping you stabilize. In phase 3 and 4 you are not going to be stable. You should expect to go up. When you do think about what you eat the day before and try something different. I suspect though you need to take enzymes, Total Digestive Enzymes or Fat and Sugar enzymes depending on what you are eating. If you do that and stop doing steak days (it might take a couple of days to come back down) but I think you will get things under control. Take this health evaluation. Any area you score a 5 or higher needs to be an area of focus for you. Don’t worry about gaining during your TOM as long as you know your eating well. Just learn what is normal for you. Hope this helps.

  24. Erin says:

    Sorry – meant to say “I’m having to eat as in P3.”

    • admin says:

      I did too and probably did 9 rounds where I always lost but could not maintain it in Phase 4. The enzymes were key for me and still are. Trust me they are worth the cost. Go to my store and read more about them. They are a fantastic price for the quality and a lot easier than having to continual do rounds.

  25. Erin says:

    I wonder why more than 2 steak days a month are detrimental? At least they keep me w/i my LDW range, whereas if I don’t do them my weight just continues to climb. I have been taking really good digestive enzymes (through my naturopath) and upon your advice I took the health questionnaire. The only one that showed any trouble was needing Osteo-Repair. Could that be it? Need more calcium? I followed your advice yesterday on not doing a steak day and was up to 124.2, which is four and a half pounds over LDW! I’m freaking out! I do not want to have wasted the last 11 1/2 weeks of being perfect, not cheating, following protocol, just to be back up to my old weight. Very frustrated.

    I know that I am eating well. I’m totally not cheating. I hardly eat anything besides protein (plenty, though – I’m not eating too little), and usually I have a bit of lower-sugar fruit (maybe two apples and 1/2 c. berries throughout the entire day) and a serving of veggies (salad or whatever) and some days I’ll have some cheese, but many days I don’t. Yesterday I had a few kidney beans in some homemade chili – probably 2-3 Tbs. of them. But that’s not usual. I’ve been afraid to add things in like you’re supposed to do in P4. I had potatoes one day, but actually wasn’t up the next. I do always have a bit of 2% milk in my coffee in the morning – usually 2 cups of coffee with maybe 4 or 5 Tbs. milk in it. I’ve been tested for dairy sensitivity by my naturopath and do not have one, but I don’t know anymore. Very frustrated. Thanks for the help.

  26. Laura says:

    I have been on phase 3 for 6 weeks now ( I took my last shot on Jan 20) and I still am not stabilizing! I am so confused. This time I quit smoking the last 2 weeks of Phase 1 and didn’t lose much mroe after that point. Only a few pounds but I stayed on the diet for the rest of the two weeks. I wonder if that has anything to do with me not being able to stabilize. There are some days that I eat a lot and others that I barely eat. Some of the days I eat a lot, I don’t gain and others I do. It’s weird. The other day I did cheat and eat my first slice of real cake since December! I jumped up 3.5 pounds the next morning–but it’s been 6 weeks….WHY!? This is driving me nuts! I am still not eating starches and sugars. I do crave chocolate so I have found a recipe that is a sugar free chocolate cake that is made with coconut flour. I only discovered that about 2 weeks ago so that shouldn’t be it. I still don’t eat carrots, grapes and other fruits and veggies that we shouldn’t on phase 3 yet I still am up and down all the time. I am just fluctuating so much that I am at a loss of what to do. Any suggestions? Have you heard of anyone not stabilizing after this long?

  27. Debi says:

    I have just finished P2. I have gained 4 lbs in my first three days of P3…which has put me 2.8 over my last injection day. I have looked over my past three days of menus and I seem to have been high on fat (between 84-88 g – 55%) and my protein has been (127-130 g cooked 38%). Daily I have been eating lots of eggs (crustless quiche), devilled eggs, two slices unsweetened bacon, chicken, lean ground bison, and cheese. Should I do a steak day or should I do the Protein Edema day? Also, what should I do if the 2.8 lbs over my last injection weight does not come off by either the steak day or protein edema day? Thank you for your suggestions. Looking back on my menus, I think I’m not getting enough protein, even though I weigh my meat raw and it’s around 200 gram.

    • admin says:

      The best way to start Phase 3 is to increase your calories 200 a day until you get up to about 1800 for a woman. It is normal to bounce around because you are far from stable yet. Try eating a little less fat and/or eating late at night and the couple of pounds you gained should come back off. You should not do more than 2 steak days a month.

  28. Jean says:

    I’m on day 13 in P3 of my second round. The past week I’ve put on increasing weight from my 72wt. Now it’s 8 lbs over. I’ve done 2 steak days. The first I only lost .8lbs, the second, I actually GAINED 3lbs!! I’ve started working out again too, but nothing too over the top. I’m pretty sure I have hunger edema, as the steak days did nothing to help me & ion spite of having obtained a lean muscular body in R2P2, I now look like I’m pregnant with a huge swollen belly the minute I eat anything! I just started taking digestive enzymes but they aren’t helping. Should I do an egg-steak-steak-cheese day? Do more than one if those days? I’m very discouraged now, especially after having reached my ultimate goal weight, now 8lvs ago!! Please help!!! Thank you.

  29. Sarah says:

    I don’t get the difference between when you should do a Steak and Cheese Day and when you should do a Steak and Apple Day???

    The article doesn’t explain that very well…

    • admin says:

      The apple day is for Phase 2. The other ones are just 2 different options for people to try when they go up on their maintenance phase.

  30. brenda says:

    So im hearing that if I stay 2 lbs from last shot day im good but if I go over use a steak day

    • admin says:

      Yes. You don’t want to do to many steak days. Its just the quicker way to do it but you don’t want to bounce between going up and steak days several times a week.

  31. Mike says:

    I have been on the program for a week and down 7-8lbs. I have to stop for personal reason. How long do I have to do phase 3? I was doing the drops? Do I really have to stay at the 500 calls for a couple days bc the current 500 left me very hungry! Thank u

    • admin says:

      Continue to weigh everyday. If you go up on certain foods you know you are not stable yet. Just try and avoid starch and sugar in the beginning.

  32. admin says:

    If you eat pasta in Phase 3 you will gain weight more than likely. You are not stable until you finish maintenance. If you get to your weight early, it is suggested that you stay on a minimum of 3 weeks and double your calories.

  33. Jan Marie says:

    I started my period yesterday. Today is my heaviest flow day and I gained 3 lbs. Do I do a Steak day during this situation?

  34. admin says:

    That is awesome. Try increasing your good fat or using digestive enzymes when you eat carbs and fats. Congratulations!

  35. yami says:

    Hi please I want to know if the weight to go by is the last shot day for example I weighted 143.6 and today is my 48 hour of last shot and im 141.2 im worried to keep losing, also how do I know when I go over 2 pounds it is from 141.2 or my last shot day 143.6?
    thank you so much for your help

  36. yami says:

    Thank for your response also what do I need to do if in those 72 hours or at any moment on phase 3 I lose more that 2 pounds does that means my reset wont be done right? please phase 3 start 3 days (96 hours) or 72 hours from the last shot?
    thank you

    • admin says:

      No it doesn’t. It means be grateful!. 72 hours from the time you took the last shot you transition into Phase 3.

  37. yami says:

    hi sorry to have so many questions today at 6:30 was my 72 hours and I didn’t see your response until now ;( the sad thing is that In the morning (8:30) today since is my routine for almost 2 months I had a sesame melba toast a little more than a half by mistake I usually have whole wheat before I notice and stop I even cried :”( now I’m now so worried this will affect me reset please help :( also where can I find what to eat and how to increase the calories God bless you for been so helpful

  38. yami says:

    Hi just want to ask you if eating a sesame melba toast on my first day of phase 3 by mistake would that affect me reseting my body on phase 3? please help

  39. yami says:

    thanks where can I get the foods i could eat and how to increase.

    thank you for your help

  40. Kelly says:

    Yesterday I was on day two of my P3 and started my period. I was up 2.2 lbs from my LIW. I read through a lot of this and decided not to do a steak day. Is it too late for me, can I do a steak day today and fix it? Plz help! I went up a whole lb more! I don’t know what I am doing wrong! Even though there are more choices, I am having a hard time because it’s not all laid out like the VLCD!

    • admin says:

      Personally I would not do a steak day. Most women do not realize how much water weight they gain when they start their period. Keep eating right, drink lots of water and when you get to the end you should lose it.

  41. Kelly says:

    So it is passed my lunch break, I have not eaten anything yet! I am unsure as to weather this will harm me, do I eat a regular dinner, or do I just do a steak day since I won’t be able to eat until dinner?

  42. Kelly says:

    I’m on day 5 of P3, and I ate appropriate foods today except I had 1/2 cup of beef chili w/beans with my salad at lunch. I’ve gone up 7 lbs today and I’m scared I won’t be back within my stopping weight tomorrow! I keep drinking a ton of water, but my weight keeps going up. I’ve got 3 hours till bed. Still on my period, but I was within my weight, (just 1lb from my stopping weight,) this morning. If I’m not down by morning should I do a steak day?

    • admin says:

      Going up that much I probably would. It is still related to water weight, however beans are a starch and it probably made you retain even more water. You just don’t want to do more than a couple of steak days a month. Just stay away from phase 4 foods before you are more stable.

  43. Connie Mercer says:

    Can you recommend any good chewable digestive enzymes? I have trouble swallowing pills.

  44. Kelly says:

    this morning weight is 3lbs over my liw, is it still recommended that Ido a steak day, or since I’m not 7lbs over bc of the beans should I do the skip breakfast then eat lettuce &tuna then steak for dinner ? this water weight and period stuff gets real confusing!

    • Kelly says:

      I don’t mean to be a bother, but it’s 9:15am here, and I don’t want to get too far into my day without eating if you say not to do a steak day, or recommend something else,(like last time.) I’m hungry already, and I didn’t sleep well last night, so already low energy. plz help!what do I do here ?!

  45. admin says:

    Sorry this is probably to late to help you but I would do an apple day. You need to be in Phase 3 to do a steak day.

  46. Morgan says:

    I am almost a week into p3 and I’m sitting on 2lbs over so I did a steak day and went down 1lb and stepped on the scale this morning and went right back up that one pound?? Today I’m trying to count calories today to see if I wasn’t getting enough calories or if I’m doing something wrong?? I eats eggs for breakfast, I eat no carb bacon with a little cheese in a lettuce wrap, no carb or sugar pepperoni stick for snack and a protein and veg for dinner!! It’s discouraging when you do so much to loose and it just seems to keep coming back :( on my last day of the 72hrs I was 206! My last injection day I was 208.4 today I’m sitting at 210.4! Makes me wanna cry

  47. ashley says:

    I meant to say that I don’t eat red meat. I do eat chicken & fish

  48. admin says:

    Congratulations on your success. Now is the part of the journey where you look for deeper issues. I would suggest trying some digestive enzymes. Make note of what you might have done the day before when you go up. Most people are pretty unstable in Phase 3. When you add starch and sugar to it very slowly and have them in the morning.

  49. Melanie says:

    I’m so sad… I have done phase 3 on two other occasions with no problem, and this time… I’m having to do a steak day every other day it seems! Can’t for the life of me figure out what I’m doing wrong! Is every other day ok?! I hate it…

    • admin says:

      My guess is it’s a digestion issue. Take the Divine Nature health questionnaire in my store to get an idea on where to start. I will not do a maintenance phase without digestive enzymes and adrenal support. Hope this helps

  50. LG says:

    Hi, I am on day 10 of phase 3 and have been keeping my calories at 1300. The past three days I’ve had increases (still not over my weight of last day of drops) – still eating what’s allowed. Am I eating too little? I’m afraid to eat too many calories…..

    • admin says:

      Your doing great. Most of the time it is recommended in Phase 3 to increase your calories by 200 each day until you reach around 1800 for women. It is NORMAL to go up and down. That is why these maintenance phases are so important. If you go up a little think back to the previous day: Did you eat late at night, what did you eat, did you get a lot of salt, did you eat spaced out meals or were most of your calories from larger meals, look for consistencies from when you go up so you know what works for you. You are not stable till you get to the end of Phase 4. Hope this helps.

  51. Tiffany says:

    Phase 3 week 2. No weight gain but super bloated. Hands are swollen and stomach feels puffy. What could be the issue??? Feels like I gained weight but the scale is the same.
    Thank you for your time.

  52. admin says:

    Because that is how Dr. Simons set it up. If you lose a little extra that is great because it gives you a little cushion. You are going to gain a few pounds normally when you change your eating.

  53. Joe says:

    On my first day of P3 VLCD I weigh in at 167.5. Day 2 165.8 Day 3 (today) 168.2. Do change in diet and fluid intake. Tomorrow I start Day 4 of increasing caloric intake. What is going on with the weight fluctuations the past few days. My total weight loss for p1-2 was 23 lbs which I am quite happy with…HELP

  54. Angelica says:


    I’m starting week #2 on phase 3 and even though I haven’t have to do a steak day yet, everyday I’m very close to a steak day(1.5-1.8 lbs gain), this is the first time I’ll try to do the fasting until lunch, tuna and protein dinner option to avoid the steak day. so my question is, can I still have a snack between lunch and dinner and after dinner snack? and if yes, what snacks would be more effective?

    Thank you so much!!

    • admin says:

      On Phase 3 You should definitely be eating something in the morning. Eating small meals is better. I personally love apples and cheese for my snack. Avoid late night meals.

  55. admin says:

    If it were me I would go ahead and start phase 3.

  56. Valentina says:

    What do you think about drinking rice milk during phase 3??

  57. Diana says:

    I’m in the middle of phase 2 and realized I will run short of shots so i will only get 19 days (not 23). I plan to follow the phase 3 rules closely but am so worried about gaining weight since I’m not actually doing 23 days worth of shots. I’m down 9.2 as of this morning and hoping to drop another 10 before I complete the protocol.

    Any advice?

    • admin says:

      Your weight loss will probably slow down and your loss of inches will increase. I would just finish out what you have and then really concentrate on Phase 3. It’s the most important phase.

  58. Carol says:

    Can you cardio exercise during phase 3. Like les mills body combat, body step or body pump.

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