The maintenance phase is the 3 week long after you finish your Perfectly Pure Lifestyle. Dr. Simeons outlines a few rules here:
- you must weigh yourself every day
- you must remain within 2 pounds of your last injection weight (over *OR* under) and,
- you cannot eat sugars and starches (which is carbohydrates minus the fiber)
It is extremely important to eat plenty of protein during this period, a lot of people can eat at least 100 grams of true protein (about 400 grams of actual meat weighed raw). If you go over the 2 pounds, you must immediately do a steak day. We want to be clear that this 3 week period is crucial to the success of the diet. The process is explained in Pounds and Inches. This part of the process is very similar to Atkins Induction. Further down in this article is a list of foods, but first read an excerpt from Pounds & Inches:
"When the two days of dieting after the last injection are over, 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."
OK, so here is the thing: The day that you give yourself your last injection, you count 48 hours (continuing on the 500 calorie VLCD for those 48 hours this is because you are doing the homeopathic version) from that last pellet, *then* you start your maintenance/stabilization phase. It is critical that you follow this phase as faithfully as you did the injection phase, because *now* is when your hypothalamus will reset, clearing off all the 'bad old days' of yo-yo dieting and poor eating habits. That weight that you were the morning of your last injection is the weight that you use as a basis for your maintenance phase. Many call this LIW (Last Injection Weight). Anything OVER two pounds from that weight calls for a steak day.
NOTE: The time period to begin this phase is not 2 days after your last injection, it is 24 hrs.
When you start the 3 week maintenance/stabilization process, *definitely* increase your calories to at *least* 1500. You can find out your required minimum calories using our calculator. Don't try to continue the 500 calorie diet after the hCG is out of your system, because you will become weak and tired, and your body will begin to go into 'shutdown' mode where it doesn't burn calories. This will completely ruin your Phase 2, and you'll have to start all over. Don't worry, your weight will go up and down a bit the first week or two; this is normal. A reset doesn't mean you never ever have any weight change, daily activities will see that you bounce around some. Do a steak day if you need to. Your weight will eventually stabilize. This is your body settling into the new process. Watch the starch and sugar religiously during the 3 weeks. I'm going to say this again: ***NO STARCH OR SUGAR*** Read labels. If it doesn't have a label, use our nutritional calculator to look it up. Eat whatever you want, without starch or sugar, during the maintenance phase. Make sure you are eating enough, many people think they need to keep eating like they're on a diet, DON'T DO THIS. Use healthy fats and dairy products to up your calorie intake if necessary. Drink enough water. Get your sleep.
Helpful ListsLearn about fats and starches so you know what to avoid. Check our list of sugars and starches together to ensure you're on the safe side.
For a complete list of the foods to eat, see the Phase 3 Food List at the top of this section
Low Carb VegtablesVegetable 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)
- Cucumbers (or pickles without added sugars)
- Green Beans and Wax Beans
- Green Bell Peppers
- Red Bell Peppers
- Jalapeno Peppers
- Summer Squash (including Zucchini)
- Scallions or green onions
- Bamboo Shoots
- Brussels Sprouts
- Snow Peas (pods)
- Artichoke Hearts
- Spagetti Squash
- Celery Root (Celeriac)
- Turnip (see Carb Counts of Root Vegetables)
- Water Chestnuts
Starchy (High Carb) Vegetables
The main veggies to be avoided when reducing carbohydrates are the starchier vegetables:
- Carrots on some diets, but they aren't as high as others in this group
- Potatoes in all forms
- Winter Squashes (particularly acorn and butternut)
Eat Low Sugar Fruit
Fruit, you'll find, is not particularly welcome on some low carb diets, as some depend more upon glycemic index or glycemic load (South Beach, Zone), while others just look at total carbs (Atkins, Protein Power). Also, some diets (Atkins, South Beach) don't allow fruit at all in the first phase. In general, your best bet fruits are these, but do check carb counts, and watch your weight. Not everyone can have fruit in maintenance. These are sort of arranged by sugar content, taking volume and weight, into account. This is not an exhaustive list.
Good news: the fruits lowest in sugar are some of the highest in nutritional value, including antioxidants and other phytonutrients.
Fruits lowest in sugar:
Fruits fairly high in sugar
(avoid these in maintenance, even though some were in P2):
Fruits to be avoided in the maintenance phase:
- Dried Fruit
What to Avoid:
- Brown sugar
- Corn Syrup
- Demerara Sugar
- Free Flowing Brown Sugars
- High Fructose Corn Syrup
- Invert Sugar
- Maple Sugar
- Muscovado or Barbados Sugar
- Powdered or confectioner's sugar
- Rice Sugar
- Sugar (granulated)
- Turbinado Sugar
Be sure to read food labels, check to see if sugar is added into a product before you buy it. Nearly every product in a can or box contains sugar in one of its many names. The first five ingredients listed on an item is the majority of the product, so be sure that sugar is not in the top five.
Avoiding starch means avoid cornstarch, white flour, wheat flour, any flour, pasta, any bread or bread product, breadsticks, bagels, hamburger and hotdog buns, crackers, tortillas, oatmeal, rice, polenta, peas, corn, lentils, pita bread, pretzels, corn chips, potato chips, yams, potatoes, pancakes, muffins, nearly all root vegetables, any breading on fish, chicken, or other protein., beans, grains, acorn squash, butternut squash, cereals, granola, cereal bars, popcorn, biscuits, corn bread, taco shells, croutons, rice cakes, Cream of Wheat, corn meal, and some nuts.
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.
Do not eat processed cheese (i.e. Velveeta), it contains unnecessary sugars and starches. Try not to eat processed anything for that matter.