Phase 3

So once you finish the Cruise Phase 2 you go onto the Consolidation phase which helps you steadily reincorporate regular foods and treats in limited quantities while maintaining your new sleek physique.

1. Drink 1.5 quarts of Water a day minimum
2. Take a high quality Multivitamin daily
3. Eat 2 Tablespoons of oat bran a day
4. Exercise for 30 minutes a day If you reach a plateau increase to 60 minute walks for 4 days and then go back to 30 minutes a day
5. Pick one day of the week example Thursdays that you will only eat pure proteins on (the Phase 1 foods only)
6. Eat as much as you want of allowed foods – no limit on all days except your designated protein day.
7. Follow Phase 3 five days for every pound you have lost
8. You may use a few drops of oil to prepare food but no more than that, Pam is not allowed
9. You may use up to 15 sprays of I can’t believe it’s not butter spray, but no other butter substitutes allowed.
10. For the fist half of your time you are allowed to have in addition to allowed foods:
    1. 1 serving of fresh fruit per day except bananas, dried fruits, grapes, and cherries and nuts
    2. 2 slices of 100% whole wheat bread / day
    3. 1.5 oz (40gm) cheese per day
    4. 1 servings of starchy foods per week (pasta, rice, potatoes, lentils, couscous, beans, etc)
    5. Lamb, roast pork, and ham are allowed now 1-2 times a week
    6. 1 celebration MEAL per week ( free to choose anything you want including alcohol but no bingeing)

11. For the second half of your time you are allowed to have in addition to allowed foods:
    1. 1 serving of fresh fruit per day except bananas, dried fruits, grapes, and cherries and nuts
    2. 2 slices of 100% whole wheat bread / day
    3. 1.5 oz (40gm) cheese per day
    4. 2 servings of starchy foods per week (pasta, rice, potatoes, lentils, couscous, beans, etc)
    5. Lamb, roast pork, and ham are allowed now 1-2 times a week
    6. 2 celebration MEALS per week ( free to choose anything you want including alcohol but no bingeing)

ALLOWED FOODS

12. LEAN MEATS – can be cooked with just a few DROPS of oil – do not exceed 10 % fat content
    1. Beef - avoid types that are too fatty like ribs and ribeye – all others allowed – cut visible fat off
    2. Veal – any but chops and lamb
    3. Buffalo and Venison
    4. Pork – avoid ribs – cut visible fat off
13. ORGAN MEATS
14. FISH AND SHELL FISH – any and all allowed – if canned has to be in brine, water, or tomato sauce only
15. POULTRY - any without skin except duck and goose – may cook with skin on but remove before eating
16. LOW FAT HAM, SMOKED TURKEY AND CHICKEN, DRIED BEEF – must be between 2-4% fat or less – deli ham and smoked ham not allowed
17. EGGS – prefer whites limit yolks due to cholesterol
18. VEGETABLE PROTEINS - tofu, seitan
19. NON-FAT DAIRY PRODUCTS
    1. Milk
    2. Yogurt – natural or flavored (like lemon, vanilla) – fruit yogurts limit to one 8oz cup a day
    3. Sour cream
    4. Cream cheese
    5. Cottage cheese
20. BEVERAGES - tea, diet sodas
21. OTHERS –
    1. artificial sweetners
    2. Spices
    3. Herbs
    4. Vinegar
    5. pickles (without sugar)
    6. lemons for flavor only (don’t eat them and no lemonade)
    7. mustard and salt in moderation
    8. ketchup only if sugar free and low sodium
    9. sugar-free chewing gum
22. VEGETABLES – raw, cooked, steamed from frozen or fresh (canned allowed in moderation low-sodium)
    1. Tomatoes, cucumbers, radishes, spinach, asparagus, leeks
    2. Green beans, cabbage, mushrooms, celery, fennel
    3. All types of lettuce, eggplant, zucchini, summer squash, peppers
    4. Carrots and beets are allowed in moderation
    5. You can make these vegetables with your meats, separate, or as a soup or salad