4 oz. Meats:
(4 oz. at lunch and 4 oz. at dinner) ~ MUST be weighed raw
Beef (Lean beef only ~ flank steak, sirloin steak, ground sirloin & filet mignon are good)
Chicken Breast (boneless, skinless) no other parts of the chicken
Fresh White Fish ~ Mahi Mahi, Grouper, Halibut, Flounder, Sole, Cod, Tilapia & Chilean Sea Bass
4 oz. Vegetables:
(4 oz. at lunch and 4 oz. at dinner)
Onions (white or green)
(2 fruits per day-can not be eaten at same time)
Strawberries (6 – 9 depending on size)
*2 Crackers allowed per day (can not be eaten at same time)
choose from Melba Toasts, Wasa Crackers or Grissini Bread Sticks
OMNI WEIGHT LOSS PROGRAM Phase 3: Maintenance
The maintenance phase (also known as Phase 3) is the 3-week period after you finish your drops. This 3-week period is crucial to the success of the diet. It is essential both to reset the hypothalamus at your new weight and to break any immunity to the HCG hormone. If you want lasting results, FOLLOW the rules on this Phase!
IMPORTANT: For 72 hours exactly (count the hours, NOT the days) after the last HCG drops, continue the low calorie diet of Phase 2. The drops must clear your system before beginning Phase 3.
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 the occasional excess. Bare in mind, your weight will fluctuate the first week or two; this is normal. However, if it goes more than 2 pound above your last weight, you MUST do a steak day that same day. Don't try to continue the Very Low Calorie Diet (VLCD) after the HCG is out of your system; you will NOT like the results!
After the 72 hours, slowly add back in fats, including oils and dairy. Increase your protein and vegetables to twice that of Phase 2. IF this is your LAST Maintenance, after the full 3 weeks, slowly add back in your carbs one at a time paying CLOSE attention to how your body reacts to each carb. Not all people respond the same way to every carb, so use this time to discover how you need to individually tailor future eating to maintain your weight loss with ease. Do not rush this process; it is essential for your long-term success!
During this period you must realize that carbohydrates (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. Watch the starch and sugar religiously during the 3 weeks. Read labels. (Continue) eating organic food if possible. Eat the allowed foods, 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.
Sample foods on this phase include: steak slathered in butter, lots of avocados, loads and loads of fresh fruit and vegetables; you can put butter on those vegetables and cheese at times. You can eat fresh shrimp and fresh fish, often baking it in butter, wine and herbs. You can drink wine and even beer on a few occasions. You can cook your eggs in butter and make omelets with vegetables and a little cheese. Use olive oil, eat more dietary fat—it can be the key to maintenance. You can even mix meats!
There are a few simple rules you must follow:
1) Weigh yourself every day in the same manner as Phase 2
2) Your weight will fluctuate within 2 pounds over/under your last day on the drops
3) If you go more than 2 pounds over your last day on the drops, you must do a Steak Day IMMEDIATELY (see below)
4) You cannot eat ANY sugars or carbohydrates (“ose” on the label is sugar)
5) It is extremely important to eat enough protein on this phase (about double what you ate in Phase 2) or you will become protein deficient
6) Stay between 1,200 and 1,500 calories of approved foods daily
7) Continue to drink ½ to 1 gallon daily
8) Eat the good fats & the scale goes down, try to limit the fats & the scale goes UP
9) IMPORTANT: Oranges are allowed in Phase 2 BUT NOT in Phase 3!
Steak Day Protocol and Tips:
If you go over the 2 pounds, you must do a steak day.
First, drink NOTHING but WATER all day. Consume a minimum of a of gallon water.
Next, for dinner, buy yourself the biggest, fattest, most marbled cut of meat the store has. (Ribeyes are great, but if you're not sure which cut is best, ask the butcher.)
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, even consuming the fat.
Lastly, follow with an apple. (You can substitute a tomato for the apple if you prefer.) Some people have lost as many as 7 pounds of gained inflammation in just one day using this technique!
Steak days can also be done in Phase 4 (Life) as needed.
It's a good idea to write down what you are eating as you need to know where your set point is and identify "problem" foods. Insufficient calories can also produce problems. Listen to your body and watch the scale; that’s how your body communicates!
Many people have found that the maintenance phase demonstrates a change in their attitude toward food. For example, not getting a second helping of food, but just eating what is on your plate. People are not as hungry as they remember being pre-protocol. Instead people eat because they need to eat, not because they have this overwhelming desire to stuff their mouths. People also find that they have ridden themselves of the emotional attachment to food.
Don’t be afraid if the food you loved before the VLCD no longer tastes the same or gives you the same feeling they gave you before. Sometimes, it can take almost 4 or 5 days to even start enjoying the food again. We believe it is because your body is so used to one way of eating, it takes awhile to adjust to the new way of eating again.
Be careful of introducing too many new foods at once. Try to introduce foods one at a time, so you can determine if a certain food causes a gain or loss. Some people have trouble with dairy. Our suggestion is to go with lean protein, fruit and vegetables during the first few days to balance out. Then, GRADUALLY introduce foods like dairy one at a time, so that if you react negatively it is easily identified.
It is important on this maintenance phase to look at the glycemic index of foods, rather than the carb count. This specifically means that foods are ranked on the effect they have on your glucose levels. These high glycemic foods are exactly what Dr. Simeons wants you to refrain from.
Read the label on everything you introduce during this maintenance phase. Be sure there is no form of sugar in it or other additives (look for any -ose, corn syrup, MSG, etc.). Pay close attention to added starches; they are often hidden. For dairy products, beware of added sugar, but realize that dairy has sugar naturally.
Be careful of yogurts, which contain sugar regardless of soy or milk based. You can use organic PLAIN yogurt or Pleain Greek Yogurt and then sweeten it with Stevia and add fruit to it (raspberries, strawberries, blueberries, or whatever else you are craving.)
For vegetables, subtract the fiber from the carb count.
Use common sense when selecting your food for the maintenance phase. Dr. Simeons really meant to avoid the obvious starches such as corn, potatoes, cereal, white flour, beans, pasta, bread, etc., and not starches in fruits or a handful of nuts.
Helpful Hints (cont.):
If you are having trouble stabilizing your weight, begin by reducing the fats a bit (i.e. cheese or oil) and increase protein and vegetables. Some people, especially women, seem to be sensitive to cheese and the sodium apparently increases water retention = nominal weight gain (though not fat gain).
Don't worry about weight fluctuations (within the 2 pounds or close to it) too much. Many people have somewhat unstable weight for the first week to 10 days after transitioning from the hCG to maintenance (a few lucky ones don't). It is likely to stabilize for you in less than a week; don't get upset by the minor swings. For those who are experiencing fluid fluctuations, you can combat it with drinking a lot of water (more than 2 liters), drinking corn silk tea, taking Epsom salt baths, and watching salt intake. Also, increase protein and use fiber and magnesium as additional weapons for weight fluctuations.
Stay away from the surgery liqueurs (Bailey's, Chocolate, Amaretto, etc.)
Do NOT try to lose additional weight during this period. Dr. Simeons states that you will lose weight from your structural and reserve fat, rather than the abnormal fat, which you do NOT want to do. In addition, the hypothalamus needs time to adjust to the new "set" weight if it is to be considered your "normal" weight. If you do not allow this 3-week period of maintaining the last weight, it may be much easier to gain weight in the future.
After 3-week Maintenance Phase; Otherwise Known As “LIFE”:
After you finish the 3 week maintenance phase, be sure to add your carbs back in slowly. Take note of what makes you gain weight. Start with healthy low glycemic carb like oatmeal or sweet potatoes or brown rice.
Keep drinking your water and teas. If you've managed to refrain from diet sodas and processed food...continue. This will contribute to successful weight maintenance.
Be sure to continue to watch the scale and remain within 2 pounds of the last day’s weight. If at ANY point you are above 2 pounds, immediately do a steak day.
You can now eat or drink any foods you wish. Continue to weigh daily and see how the various foods you introduce affect your weight. Adjust your intake in accordance with what you discover about your own unique response to foods.
Two important passages from Pounds & Inches to be aware of during this phase:
Beware of Over-enthusiasm
One trouble that is frequently encountered immediately after treatment is due to over-enthusiasm. Some patients cannot believe that they can eat fairly normally without regaining weight. They disregard the advice to eat anything they please except sugar and starch and want to play safe. They try more or less to continue the 500-Calorie diet on which they felt so well during treatment and make only minor variations, such as replacing the meat with an egg, cheese, or a glass of milk. To their horror they find that in spite of this bravura, their weight goes up. So, following instructions, they skip one meager lunch and at night eat only a little salad and drink a pot of unsweetened tea, becoming increasingly hungry and weak. The next morning they find that they have increased yet another pound. They feel terrible, and even the dreaded swelling of their ankles is back. Normally we check our patients one week after they have been eating freely, but these cases return in a few days. Either their eyes are filled with tears or they angrily imply that when we told them to eat normally we were just fooling them.
Here too, the explanation is quite simple. During treatment 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 treatment is over there is no more hCG in the body and this process no longer takes place. Unless an adequate amount of protein is eaten as soon as the treatment is over, protein deficiency is bound to develop, and this inevitably causes the marked retention of water known as hunger- edema. The treatment is very simple. The patient is told to eat two eggs for breakfast and a huge steak for lunch and dinner followed by a large helping of cheese and to phone through the weight the next morning. When these instructions are followed a stunned voice is heard to report that two lbs. have vanished overnight, that the ankles are normal but that sleep was disturbed, owing to an extraordinary need to pass large quantities of water. The patient having learned this lesson usually has no further trouble.
A Simple Guide to What You Should Eat
Low Carb Vegetables:
This list is roughly arranged from lowest to highest carbohydrate counts, but all are non-starchy and generally low in carbohydrates. Exact carb count depends on serving size. Remember when counting carbs in vegetables that the fiber is not counted, and can be subtracted from the total.
- Sprouts (bean, alfalfa, etc.)
- Greens – lettuces, spinach, chard, etc.
- Hearty Greens - collards, mustard greens, kale, etc.
- Radicchio and endive count as greens
- Herbs - parsley, cilantro, basil, rosemary, thyme, etc.
- Bok Choy
- Sea Vegetables (Nori, etc)
- Cabbage (or sauerkraut)
- Cucumber (or pickles without added sugars)
- Peppers (all kinds)
- Summer Squash (including zucchini)
- Scallions or green onions
- Bamboo Shoots
- Brussels Sprouts
- Green Beans and Wax Beans
- Spaghetti Squash
- Celery Root (Celeriac)
- Water Chestnuts
Low Sugar Fruits:
Good news: The fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients!
Berries (Including Strawberries, Cranberries, Raspberries, Blackberries, & Blueberries)
Grapefruit (in moderation)
Melons (all kinds)
Note: Oranges are NO LONGER allowed, due to their high sugar content.
Miscellaneous Foods and Tips:
Feel free to mix your meats in the same meal. Feel free to add in different meats (as long as they have no sugar or carbs).
Be sure to eat double the protein from Phase 2! Get additional protein from eggs, cheese, butter, creams, etc.
Feel free to eat more than 4 foods at once.
Most nuts have too many carbs, but 12-15 almonds are allowed; just be sure to read the labels since most have added carbs to keep the nuts separated.
Olive Oil is best; Vegetable Oil is OK, too. Try to avoid Peanut and Coconut Oils.
You can pretty much eat anything you want, as long as it is low carb and low (natural) sugar. The scale will tell you if you aren’t eating the right way.
You will gain weight under the following conditions:
- Eating too few oils and fats
- Eating too few calories
- Mixing carbs and sugars with fats
- Eating foods on the “avoid” list (see below)
- Not drinking enough
Foods to Avoid:
Starchy (High Carb) Vegetables:
The main veggies to be avoided are the starchier vegetables, including:
Beans / Lentils
Potatoes in all forms
Winter Squashes (particularly acorn and butternut)
Fruits to be avoided in the maintenance phase:
Be sure to read food labels! The first five ingredients listed are the majority of the product, so be sure that foods to be avoided are not in the top five (though it’s better if they are not in it AT ALL!).
Remember: nearly every product in a can or box contains sugar in one of its many names (those ending in “ose”.) Most restaurants and fast food places add sugar to nearly every product, so be wary of eating out all the time.
Other meats to watch out include deli meats, bacon, ham, prosciutto, sausage, and hotdogs. Read the labels carefully!
Avoiding starch means avoid cornstarch, corn meal, most nuts, all flour, any pasta, any bread or bread product, oatmeal, rice, polenta, nearly all root vegetables, any breading, grains, cereals, granola, popcorn, rice cakes, and Cream of Wheat.
Do not eat processed cheese; it contains unnecessary sugars and starches. Shredded cheeses also have carbs to keep the cheese separated.
Try not to eat anything processed!