During Phase 3 of the diet you'll need to be careful to gradually increase your calorie intake without doing it too quickly. If you increase your calorie intake too quickly you can definitely gain some of the weight that you lost during Phase 2 back, and if you add a lot of starchy or high sugar foods back into your diet the weight gain will occur even faster. It's essential that you mostly stick to fruits, vegetables and protein during Phase 3, and at Nu Image Medical we offer you a detailed protocol for Phase 3 that is relatively easy to follow and gives you specific guidelines on what to do
You'll have to be extremely careful about what type of carbohydrates that you start including your diet and the amount that you start adding back needs to be extremely limited. The fewer carbohydrates from grains, sugar and other high glycemic index sources that you add back into your diet the better, and ideally you should continue to stick to most of the Phase 2 HCG diet foods that helped you lose weight, while adding a few foods back from the list of Phase 3 approved foods that we provide you with.
It's best to adopt a zero simple carbohydrate approach to Phase 3 because it's hard to balance simple carbohydrate consumption. Simple carbs from grains and other sources cause weight gain because they aren't satisfying and cause blood sugar spikes and rapid weight gain. You aren't going to get the same nutritional benefits from any high carb meal, and trying to even incorporate a small amount of them in your diet can end up being a mistake. The best approach is to try to not consume any carbs at all during Phase 3, outside of what you might normally eat from vegetables and fruits. You'll very likely be able to control your appetite a lot more easily and you'll find that you won't gain nearly as much weight while you are transitioning out of Phase 2, if any at all.
It's essential for you to monitor your weight carefully while you are transitioning out of Phase 2 into Phase 3. Weight monitoring is required in the protocol that Nu Image Medical provides you with, but it can be easy to overlook this requirement as it takes a lot of consistency. Skipping out on watching your weight for just a day can be a major mistake because the sooner that you catch weight fluctuations the better, as you'll be more likely to take action. But if you wait a few days and you have a few bad meals, you might find that you've put on more weight than you expected.
As previously mentioned you should be in the process of monitoring your weight on a regular basis, and as soon as you start noticing weight gain you should use a plateau breaker like a Steak Day or an Apple Day. Either of those two plateau breakers are perfectly fine to use during phase 3 of the HCG diet and they can get you right back on track toward your weight loss goals. An Apple Day involves eating nothing more than 6 green apples throughout the day and drinking water, while on the Steak Day you can have one large steak for dinner as well as one tomato or one green apple at any point throughout the day. Both of these plateau breakers are an option when you start gaining weight during Phase 3.
It's essential that you get plenty of rest during Phase 3 of the HCG diet. Your body will be recovering from the very low calorie diet and your energy levels throughout the day depend on you getting enough sleep. If you are sleep deprived it will only make your transition out of Phase 2 that much more difficult, because you'll be more tempted to eat in order to keep your energy levels up. Several studies have associated a lack of sleep weight excess eating and weight gain, so be sure that you are getting enough sleep so that you are not feeling fatigued during the day.
Just as you planned your meals out during Phase 2 of the diet, you should also adopt a similar approach during Phase 3 of the diet. By planning your meals out, you can determine the number of calories that you are consuming at every meal, and it can make a significant difference in how much weight that you gain and how quickly you gain it. If you plan your meals out, and stay within a specific calorie range, say within 800-1000 calories per day depending on your specific metabolic requirements and the recommendations of your medical doctor, you'll be a lot less likely to gain weight. You should also avoid any high calorie meals, as the quality of the calories that are you are getting during Phase 3 needs to be just as high as they were during Phase 2.
Remember that during Phase 3 you are doing your best to stabilize your weight so you will need to be extremely careful about how you introduce foods back into your diet, and at Nu Image Medical we provide you with a detailed protocol on how to do this and have success during Phase 3 of the diet. To learn more about our HCG diet protocol or to ask a medical provider any questions that you may have about the diet, click here.