YOU MADE IT!!! The maintenance phase (also known as Phase 3) is the 3 week period after you finish your drops. There are a few simple rules you must follow: you must weigh yourself every day, you must remain within 2 pounds of your last day of drops weight (either above or below), and you cannot eat sugars and starches. It is extremely important to eat enough protein on this phase, many people eat at least 100 grams of true protein (about 400 grams weighed raw). If you go over the 2 pounds, you must do a steak day. (see Steak Day at the end of this post) I want to be CRYSTAL clear that this 3 week period is crucial to the success of the diet. We have compiled a list to help you out. Before we get to the list, read an excerpt from Dr. Simeon’s “Pounds & Inches”: When the three days of dieting after the last set of drops are taken, the patients are told that they may now eat anything they please, except sugar and starch, provided they faithfully observe one simple rule. This rule is that they must have their own portable bathroom-scale always at hand, particularly while traveling. They must without fail weigh themselves every morning as they get out of bed, having first emptied their bladder. If they are in the habit of having breakfast in bed, they must weigh before breakfast. It takes about 3 weeks before the weight reached at the end of the treatment becomes stable, i.e. does not show violent fluctuations after an occasional excess. During this period patients must realize that 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 and even small quantities of alcohol, such as a glass of wine with meals, does no harm, but 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. One last item before we begin: The day that you give yourself your last set of drops, you count 72 hours (continuing on the Phase 2 eating plan for those 72 hours) from that moment and then you start the maintenance phase. That weight that you were the morning of your last set of drops is the weight that you use as a basis for your maintenance phase. Anything OVER two pounds from that weight calls for a steak day. NOTE: The time period to begin this phase is not 3 days after your last set of drops, it is 72 hours! (For example, if you have your last set of drops on Monday at 8 pm, you will begin the maintenance phase on Thursday at 8 pm.) First thing, when beginning the 3 week maintenance phase, make sure to increase your calories to between 1200 and 1500. Don't try to continue the diet after the hCG is out of your system. Bear in mind, your weight will fluctuate the first week or two; this is normal. Do a steak day if you need to. The weight will eventually stabilize. Watch the starch and sugar religiously during the 3 weeks. Read labels. Eat whatever you want, without starch or sugar, during the maintenance phase. Make sure you are eating enough. Use healthy fats and dairy products to up your calorie intake if necessary. Drink enough water. NO Starches or Sugars are allowed during Phase 3 While you CAN add back in many fruits, vegetables and meats now, you STILL need to avoid ALL sugars and starches for the next 3 weeks. You still cannot have any breads, pastas, rice, potatoes, nuts (15 plain almonds per day is OK), tofu, breaded meats, lunch meats, sausage, hot dogs, ham, bacon, oatmeal, breakfast cereals, etc. Dairy Foods to Avoid NO Yogurt with ADDED sugar content PLAIN yogurt or Plain Greek yogurt is OK. I recommend full fat Fage, plain. NO Pre-Packaged Shredded/grated Cheeses (They use starch on it, to keep the cheese from sticking together) Coffee creamers (liquid and powder) NOTHING that is “Fat Free” or “Light” – Sugars and starches are added for texture and flavoring Be sure to check labels still on ALL foods/drinks you are going to have. Many foods may not have sugar, but they do contain starch! Stevia is STILL the only sugar you can use at this point. These last 3 weeks are the most crucial to your weight STAYING off! If you cheat now, your results will not be lasting and you could risk gaining all of your weight back. You have done a great job avoiding these foods already… just 3 more short weeks!!! Below please find a list of foods you can eat All fish including: Flounder Herring Salmon Sardines Sole Tuna Trout All fowl including: Cornish Hen Chicken Duck Goose Pheasant Quail Turkey All shellfish including: Clams Crab Meat Mussels* Oysters* Shrimp Scallops Squid *Oysters and mussels are higher in carbs so limit to about 4 ounces per day. All meat including: Lean Beef Lean Bison Bacon* Ham* Lamb Pork Veal Venison *Some processed meat, bacon, and ham is cured with sugar, which will add to the carb count. -Avoid cold cuts and other meats with added nitrates. Vegetables & Salad Vegetables: Alfalfa Sprouts Arugula Bok Choy Celery Chicory Greens Chives Cucumber Endive Escarole Fennel Iceberg Lettuce Mushrooms Parsley Peppers Radicchio Radishes Romaine Lettuce Non Salad Vegetables: Artichokes Asparagus Artichoke Hearts Avocados Bamboo Shoots Broccoli Brussels Sprouts Cabbage Cauliflower Swiss Chard Collard Greens Eggplant Hearts of Palm Kale Leeks Okra Olives (green & black) Onion Rhubarb Sauerkraut Spinach Summer Squash Tomato Turnips Water Chestnuts Zucchini Fruits: Blueberries (fresh) Cantaloupe or Honeydew Raspberries (fresh) Strawberries (fresh) The protocol states any fruit is allowed but to watch very sweet fruits. Fruits that might cause a problem include banana, dates, guava, and mango. Fats (Oils): Butter (REAL not imitation or margarine) Mayonnaise – make sure it has no added sugar, I recommend that you make your own Olive Oil Avocado Oil Coconut Oil Dairy: FULL FAT, do not but low fat or fat free, they are loaded in preservatives. Buy all cheeses in a block, not shredded. Shredded cheeses contain starch. Cottage Cheese- Heavy Cream Mozzarella Cheese- Ricotta Cheese Blue Cheeses Cheddar Cow, Sheep, and Goat Cheese Cream Cheese Feta Gouda Mozzarella Parmesan Swiss Nuts & Seeds Almonds Brazil nuts Cashews Hulled Sunflower Seeds Macadamias Pecans Pistachios Walnuts Steak Day Tips: Buy yourself the biggest, fattest, best marbled cut of meat they have to offer (you don't have to watch the fat now) and if you're not sure which cut is best, ask the meat guy. Take it home and sauté it in oil, butter, garlic, or whatever other seasoning you want. Relish every bite of the steak until you are full. Follow with an apple. You can substitute a tomato for the apple if you prefer. Some have lost as much as 7 pounds of gained inflammation in just one day using this technique. To order products from Omnitrition please visit www.allaboutomni.com