100 Phase 3 Foods
100 Foods You Can Eat in Phase 3 of the diet, which we call the maintenance or stabilization phase, opens up all sorts of new food options. You're done with the 500-calorie phase and the drops, and your calorie restrictions have been lifted. The only things you can't eat now are sugar and starch—but after the strict rules of the 500-calorie phase of the diet, many people still worry about what exactly they can eat. Reread Pounds and Inches. Phase 3 is not the Adkins diet and does not limit carbs - only starches and sugars. So here are 100 new foods you can eat during the maintenance/stabilization phase of the diet. A whole new world of food awaits on phase 3! Just remember to add them SLOWLY and watch the scale for foods which may not agree with you. Meat lovers can finally let loose on phase 3 and enjoy some of their favorites again. Consider branching out to celebrate all your lost weight—try some liver, venison, or a rare sausage and see if you like it. Some of these items, like bacon and hot dogs, have a very high fat content, so be careful with those!
1.Bacon 2. Beef jerky 3. Beef roast 4. Breakfast sausage 5. Elk 6. Ground beef 7. Ham 8. Hot dogs 9. Lamb 10. Liver 11. Pork chops 12. Prosciutto 13. Venison 14. Vienna sausage.
Fish fans already had the best variety during the 500-calorie phase of the Diet. Phase 3 gives them even more choices.
15. Anchovy 16. Bass 17. Catfish 18. Clams 19. Eel 20. Herring 21. Mackerel 22. Mahi-mahi 23. Mussels 24. Oysters 25. Salmon 26. Sardines 27. Squid or calamari 28. Trout 29. Tuna
Poultry If you're not a fish fan you might have had a hard time on the diet. If you feel you'll die at the thought of eating more chicken, you now have several more poultry options at your disposal on phase 3.
30. Duck 31. Goose 32. Pheasant 33. Turkey
Other Protein Sources Your protein options aren't limited to just meat anymore! Nuts make an especially good snack food on phase 3. Unfortunately, beans are still off limits due to their high starch content, but vegetarians can try them with care.
34. Hummus (check ingredients) 35. Nuts of all types, including almonds, brazil nuts, cashews, hazelnuts, peanuts, pine nuts, and pistachios for just a few examples 36. Soy 37. Tofu
The list could go on and on and on, but we've limited it to just a few representatives. Protein already takes up a whole third of this list. Don't be greedy. There are vegetables and fruits still to consider! Vegetables ~ There's an absolutely gigantic world of vegetables waiting to be explored during the stabilization phase of the diet. Some popular options such as corn and potatoes have been left out due to high starch or carb content. You might still get away with them if you're very careful about it—eat them in small quantities and monitor your weight each day. But there are so many other choices during phase 3—why not try something new?
38. Bamboo shoots 39. Bean sprouts 40. Bok Choy 41. Broccoli 42. Brussels sprouts 43. Cauliflower 44. Eggplant 45. Green beans 46. Kohlrabi 47. Jalapeno peppers 48. Mushrooms 49. Okra 50. Pickles 51. Pumpkin 52. Radishes 53. Red chili pepper 54. Sauerkraut 55. Scallions 56. Snow peas (pods) 57. Spaghetti squash 58. Summer squash 59. Sweet bell peppers (green, red, or yellow) 60. Turnips 61. Watercress 62. Zucchini.
Fruits ~ Now is the time to indulge in fruits. Like the vegetables, some fruits are still iffy for the stabilization phase. Dr. Simeons warns against very sweet fruits, so you won't find popular choices like bananas or grapes here. As with starchy veggies, you could still try sugary fruits while exercising restraint and care.
63. Apricots 64. Blackberries 65. Blueberries 66. Cantaloupe 67. Coconut (unsweetened) 68. Cranberries, fresh or dried 69. Figs, one large—careful of sugar content 70. Guava 71. Honeydew 72. Kiwi 73. Lemons 74. Limes 75. Nectarines 76. Olives 77. Papaya 78. Peaches 79. Pears 80. Pineapple 81. Plums 82. Raspberries 83. Watermelon.
Dairy ~ All kinds of dairy is finally allowed during phase 3 of the diet. The main thing to beware of is added sugar. Of course, it's always a good idea to go for organic, fat-free or reduced-fat options as long as there are no additional additives.
84. Butter (in moderation, of course) 85. Cheese, including both hard and soft cheeses like American, brie, cheddar, mozzarella, parmesan, provolone, string cheese, and Swiss 86. Cottage cheese 87. Cream cheese 88. Eggs—boiled, fried, poached, scrambled, deviled, etc. 89. Milk 90. Omelets 91. Yogurt (sugar-free).
The stabilization phase unlocks a whole new world of food options. Here are a few odds and ends to really spice up your diet on phase 3.
92. Alcoholic beverages in moderation—Dr. Simeons mentions a glass of wine with a meal, for example
93. Dried soy beans 94. Fruit juices with no added sugar, and watch portion sizes to limit sugar intake 95. Mayonnaise (check label for sugar) 96. Oils for cooking or baking 97. Pure peanut butter, other nut butters (sugar-free) 98. Sugar-free dressings and mustards 99. Taco salad, without the tortilla product 100. Veggie dip: combine plain non-fat yogurt with ranch or onion seasoning mix—check seasonings for sugar.
25 Foods To Be Careful With But wait, where are such healthy staples as carrots, peas, and grapes? Dr. Simeons says the following about the 3-week stabilization phase of the diet: "If no carbohydrates whatsoever are eaten, fats can be indulged in somewhat more liberally . . . but as soon as fat and starch are combined things are very liable to get out of hand." "All foods allowed except starch and sugar in any form (careful with very sweet fruit)." The following foods have a high starch or sugar content. While not forbidden per se, they may violate Dr. Simeons' rules, especially if you're increasing your fat content at all. Introduce these foods only in small quantities—if at all—with careful attention to your morning weighing. Protein 1. Beans, including black, garbanzo, kidney, fava, lentils, lima, pinto, and white Vegetables 2. Artichoke, medium 3. Avocado 4. Beets 5. Butternut squash 6. Carrots 7. Celeriac 8. Corn 9. Leeks 10. Parsnips 11. Peas 12. Plantains 13. Potato, one small 14. Sweet potatoes 15. Water chestnuts 16. Yams Fruits 17. Banana, medium 18. Cherries 19. Date, one 20. Grapes 21. Mangos 22. Pomegranate 23. Prunes 24. Raisins (1.5 oz) 25. Tangerines
Now you know what to eat on phase 3 of the diet. And just like in Phase 2 - read your labels and eat organic hormone free foods! Have a blast.