Phase 3 of the HCG Diet is the critical three week phase where you maintain the results that you got from the HCG diet before starting another Phase 2 cycle or taking a break, and there are several things that you will to do once you reach Phase 3 to ensure that you won't regain the weight you lost. Understandably it can be a bit intimidating to transition to this phase because you have probably seen great results during the VLCD phase of the HCG diet and you want to maintain that throughout the rest of Phase 2, but you will be eating more than you did before. There's no need to worry because as long as you follow a few basic guidelines you will maintain the results that you achieved during Phase 2 and also be able to enjoy most of the foods that you ate before you started the diet.
If want to continue your weight loss you can purchase a refill of the HCG diet program from Nu Medical Image once you are done with Phase 2. You should also strongly consider starting the Ultra Burn program during Phase 3, which is designed to maintain and continue the fat loss that you got on the HCG diet, add important nutritional supplements to your Phase 3 diet and improve your energy levels. The Ultra Burn program will also make the transition to Phase 3 easier and more natural and it is the best way to maintain the fat loss you achieved on the VLCD.
Phase 3 starts right after Phase 2 has been completed and during this phase you are allowed to resume normal eating with the exception of a very low amount of sugar and no starches. Your protein intake per meal will increase and you will need to continue to drink at least a half-gallon to a gallon of water per day. During Phase 3 your body will switch out of ketosis and back to your regular metabolism, so you will need to be extremely careful to avoid sugars and starches otherwise weight gain is very possible. The Ultra Burn program is specifically designed to complement the other requirements of Phase 3 and it is a natural mixture of amino acids and vitamins such as methionine, choline, inositol, pyridoxine and others that are useful for overall health and metabolism.
Avoid high carbohydrate foods
Once you get back to eating a regular diet you might be tempted to start eating foods that have high carbohydrate levels such as corn, potatoes and white bread but you have to avoid these foods. The benefit of Phase 3 is that aside from avoid starches most of the other dietary requirements are pretty liberal; you can eat any type of protein that you want, you can use low amounts of coconut or olive oil, and you can eat low moisture mozzarella cheese (but you should also avoid most dairy). You are also allowed any of the low glycemic fruits and vegetables, so you have many more options available to you than what you had on the VLCD phase.
Don't make the mistake of relaxing too much during Phase 3 and slipping up on some of your diet choices. You will need to regularly check your weight as well, and the first 3 weeks after Phase 2 has ended are the most critical. After this 3 week period you can gradually introduce complex starches into your diet but it should always be in moderation. If you make the mistake of starting to eat starches again too quickly you run the risk of rapid weight gain. It's best to have a scale with you at all times, even if you are traveling to check for any weight gains and make adjustments to your diet as needed. Weigh yourself every morning, and your goal is to keep your weight within 2 pounds of the weight you achieved on the last day of dosing.
Start exercising again
You can start your regular exercise routine once you reach Phase 3 and it's highly recommended that you do some form of exercise at least 3 to 5 times per week. Exercise will definitely help you maintain your Phase 2 results aside from its many other benefits such as a healthier cardiovascular system, improved energy levels, and more. You can begin resistance training again and you can start aggressive exercise routines; just be sure that you have adequate and proper nutrition once you start exercising. Strongly consider the Ultra Burn program as you will have improved energy that will help you through your exercises and the nutritional supplements included in the program can also be helpful for resistance training.
Exercise will help you stay within 2 pounds of your weight on the last day of Phase 2, but don't rush into an exercise program if you haven't done one before without first consulting with a physician. You might have small weight fluctuations within the 2 pound buffer but don't worry about that, that can result from different things such as water retention and small weight gains. You can expect some fluctuations for about the first seven days or so, but as soon as you gain over 2 pounds you will need to do a "steak day" as recommended in the Simeons protocol. A steak day involves eating nothing throughout the whole day and only drinking fluids, and then eating a large 8-10 oz. steak and a green apple for dinner.
The best approach to Phase 3 is to avoid having to do a steak day by simply staying away from starches and simple sugars as much as possible. If you do that while following the other dietary guidelines and exercise regularly you won't have to worry about weight gain. In the worst case, if you end up gaining more than 2 pounds during Phase 3 and have difficulty keeping the weight off you can start another Phase 2 cycle, and in many cases you may want to start another Phase 2 cycle no matter what -- to improve your body fat percentage or to continue to lose abnormal fat. In any case it is important to meet with a medical professional about your goals at the end of Phase 2 and to get advice on whether or not a refill of the program would be helpful to you.