Phase 3 - Stabilization

1. Phase 3 is 3 weeks long.
2. During the first 2-3 days of Phase 3 it is vitally important that you continue eating the same amounts of food from P2 until your hunger kicks in. At this point you know that Spray It Away is out of your system and you may then increase your calorie intake over the next few days.
3. Calculate your caloric needs following the example in the Program Guide. Because your goal is not to lose weight during this phase but to stabilize your new weight you need to be eating enough calories. The minimum calorie intake that anyone should be following is 1500 calories per day (after your first few days). Most men will need between 2000 - 3500 calories.
4. It is best to start this phase by continuing to eat from the Phase 2 food 54 list. In order to increase your calories initially double or triple your protein. You may now mix your vegetables.
5. Begin to add one or two new foods per day and observe how your body and your weight respond. Enjoy introducing vegetables, proteins, fruits, nuts and seeds, oils and fats, and dairy into your daily diet during P3.
6. DO NOT eat any starches or sugars (sugar, rice, breads, pastas, potatoes, pastries, etc). This means no Melba Toast/breadsticks in Phase 3! Read all labels carefully. It takes about 3 weeks before the weight you reached at the end of P2 becomes stable.
7. Please refer to the Food Guide in this book for Cautionary Foods (eat in moderation) and the Foods NOT Allowed in P3 & P4.
8. Weigh yourself every morning. If your weight increases more than 2 pounds (even if it is one ounce over 2 pounds) above your LSW, do a Steak Day (or see alternative Protein Day) that day.
9. Continue or begin to take supplements such as multi-vitamins, minerals, Omega 3, 6, 9's, etc. - especially if you are going to do another round.

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Phase 4 - Maintenance

1. Phase 4 is 3 weeks long.
2. Continue to follow the Phase 3 protocol and SLOWLY begin to introduce sugars and starches into your diet. Listen to your body. What does it tell you about the new foods? Does it give you more energy or deplete your energy? Do you feel good after eating? Do you gain weight or stay the same?
3. Continue to weigh yourself daily. If your weight increases by 2 pounds or more from your LSW perform a Steak/Protein Day.
4. During this Phase you DO NOT spray with Spray It Away.

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Upon Completing Phase 4...

Option 1: If you have more weight to lose begin the protocol again at Phase 1.

Option 2: Continue on with the rest of your life. Use what you have learned to eat better and keep your weight off.

Here is a link to a calculator that is going to help you calculate what your DCN (Daily Caloric Needs).

https://www.freedieting.com/tools/calorie_calculator.htm

This is only for Phases 3 and 4 as you do not have to count calories in Phase 2.

There are so many factors that differ from person to person so this is just a guideline. Your body may require more or less (+/- 15%) so adjust the number based on your results until you have it fine-tuned for you!

After finding your DCN, it would be beneficial to also manually calculate your Daily Caloric Needs using the formula found in the Program Guide. This will then give you a low-range vs a high-range. Try following the higher number of calories for several days & see if your body maintains its weight. If so, continue using this number. (Remember that no one should be eating under 1500 calories per day during Phase 3 & 4.)

As you look through the food guide in the book you received with your bottle of Spray It Away you will find valuable information on calories, GLI and foods that are allowable on P3 and P4.

In the columns labeled P3 and P4 you will see 3 letters:

• Y = Yes, you may eat these items
• N = No, do not eat these items
• C = Caution, eat infrequently and track if you gain when you eat these items

You will find some items that do not list the serving size or calories. These items differ in nutritional value depending on the brand. For these items simply record the nutritional information for your favorite brand in your journal.

1. Meticulously maintain a food journal. If you have fluctuations on certain days you can track back in your journal to see if there are certain foods that your body has trouble with and you can correct it. You may also want to note in your journal such things as: had a stressful day, ate late, lack of sleep, extra exercise, etc.
2. Eat real, clean food: fresh fruits and vegetables, natural fats (olive oil, almonds, real cream, regular salad dressings, coconut oil), fresh grain fed meats that you prepare (seafood, pork, beef, chicken, etc).
3. Avoid processed meats (especially lunch meats), canned fruits, canned vegetables and packaged meals. Go for raw, frozen and minimally cooked as much as possible.
4. Avoid restaurants. If you do ‘eat out’ do not be surprised and don’t panic if you have gained a couple of pounds. There are often hidden starches and sugars in their foods so your body will likely retain water because of it.
5. Try to include a protein with whatever you are eating throughout your day. (i.e. If you are having celery as a snack – add some cheese or peanut butter).
6. Avoid foods and drinks that have ingredients you do not recognize or cannot pronounce.
7. Continue to drink a lot of water. It is good for you and helps your body function efficiently.
8. If you are buying packages of organic nut/fruit mixes to use for snacks, when you get home divide them into servings to store. That way you know exactly how much you have consumed. This will help if you have trouble maintaining weight.
9. When choosing snacks: pay closer attention to the sugar (other than the natural sugar found in fruits) than the fat. The only time to choose a low fat option is with dairy (except for yogurt). This is because with dairy the fat has not been replaced with sugar in order it make it non-fat or low-fat.

1. Eating sugars and starches. Some fruits are very high in sugar (bananas, grapes, melons, pineapple). Some vegetables are very high in starch (potatoes, corn, peas, black, pinto, lima beans, etc.). This is why you will see these foods listed as either “C” (Cautionary) or “N” (Not Allowed) in the Food Guide. Always read labels. Some brands will include sugars or starches in their products while others will not. Your weight may fluctuate due to getting unintentional sugar and starch in foods.
2. Staying on the 800 calorie diet too long. This stage is to train your body how to burn as many calories as possible and maintain the new lower weight. Your body no longer has Spray It Away in it and needs many more calories and will set the calorie count to what you are eating (i.e. if you are only eating 1000 calories per day that will be what your body sets as its requirement).
3. Not eating enough protein. Whey protein shakes can help you get additional protein but should not be used to replace normal protein sources.
4. Not realizing or understanding how critical Phase 3 & 4 are to your overall success. Make sure you follow the complete Spray It Away Program – losing, stabilizing and maintaining your weight are all key components. Do not under-estimate the importance of this Phase or you may undo what you have worked so hard to achieve in Phase 2!

When you weigh yourself on the morning of the very last day that you spray – that weight is called your Last Spray Weight (LSW). It is this number that now sets a baseline that you will try to keep within 2 lbs up or down for the next 6 weeks (i.e. If your last spray weight was 165 lbs then you will keep your weight between 163 lbs and 167 lbs during Phase 3 & 4).

This is the time that you are training your new body to eat healthier, look better, and successfully lock in your new weight.

During Phase 3 & 4 you DO NOT spray with Spray It Away.

At any time during P3 or P4 if, after weighing yourself in the morning, you see that you have gone over your LSW+2 you need to do a Steak Day THAT DAY!!

That day drink as much water all day as you can (tea & coffee is fine but no milk, cream or sugar). Do not eat anything else all day. For dinner have a HUGE steak! Eat as much as you can (hot sauces and mustard are fine but no sauces with sugars). You may also have an apple OR raw tomato. The next morning you should drop 1-4 lbs. If you’re still above LSW after a Steak Day or Protein Day what should you do? Consider doing a day or two of high protein (see below) then, if necessary, perform another Steak Day. Never do two Steak Days in a row!

It is very important to keep your weight within the LSW +/-2 because you are making a new set point for your body.

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Protein Day (Steak Day Alternatives)

The key to a Steak Day is the very high protein diet so a few options have been created that you can try instead of a Steak Day.

OPTION 1:

If you see your weight creeping up and want to avoid a Steak Day then the following is an option. Drink a lot of water throughout the day, skip breakfast, at lunch eat a whole can of water packed tuna or chicken (can be mixed with 1 tsp mayonnaise) on lettuce or with celery, have a big portion of protein at dinner along with a small salad. If you cannot skip breakfast, two eggs are allowed. This option is not intended to replace the Steak Day but only to drop some weight when you are getting close to a required Steak Day. It will usually bring your weight down a pound or so the next day.

OPTION 2:

Try a Salmon Day. Simply replace the steak with salmon and still have an apple or raw tomato. This option seems to have results fairly equal to a Steak Day. Great for blood type A.

OPTION 3:

Steak is high in fat and protein so in keeping with those two qualifications, eat mostly proteins throughout the day in large quantities. Choose ones that are high in fat and high in calories! Some choices might be: eggs, cottage cheese, yogurt (plain), cheese, almonds, peanut butter, fish (salmon, tuna, etc.), chicken, etc. Eat a lot of vegetables. You may also eat fruit. Do not eat any starches or sugars.

Due to the high protein intake in P3 but no starches (which often contain a lot of fiber), the only fiber you are getting is through your fruits and vegetables.

For many people this is adequate and no constipation is experienced. For others there is not enough fiber in the diet and constipation occurs. When adding fiber to your diet, it is important to make sure that you are drinking at least eight glasses of water daily. Without enough liquids, fiber can actually cause constipation!

One very healthy way of getting the fiber you need is by taking psyllium. Psyllium husk is a popular plant-source fiber found in numerous name-brand products on the market today. We recommend purchasing pure psyllium from your health food store as many brand names add sugar and other ingredients to their products. Psyllium can be mixed into water or juice (P4) or even into your protein shakes or smoothies.

Another great source of fiber is flax seed. Besides having many other health benefits, flax is high in both soluble and insoluble fiber and has a wonderful flavour. For the best absorption you may want to grind the flax seed before putting it into or onto many of the foods you eat.

To help ensure regularity, the Chia Seed is another great source of both soluble and insoluble fibber. Each seed is coated with soluble fibers which aid its gelling action. The exterior of the seed is protected by insoluble fiber. The insoluble fiber is unable to be digested so it helps keep food moving smoothly through the digestive process. Soluble fiber, and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food.

As you begin to change your eating habits it is important to understand as much as you can about the food you are eating. One such factor is the Glycemic Index and the Glycemic Load Index.

The Glycemic Index (GI) is a numerical system that rates how fast carbohydrate foods break down into glucose and enter your bloodstream. This is becoming a very popular system that people are using to determine the foods that they choose to eat.

There are some flaws with the GI system and recently more health professionals have considered a more accurate evaluation of our foods and how they work in our body. By considering the quantity as well as the quality of the carbohydrates in any given food, you have a much better way of assessing its nutritional value – this more accurate and effective measurement is called the Glycemic Load Index (GLI). The GLI provides a much better picture of one’s response to a particular food and its overall effect on the rate at which the glucose enters your bloodstream from that food.

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GLI Scores of 15 or Higher

Simple carbohydrates, “bad” carbs as many call them, are those that break down very quickly in the body triggering fast insulin release and promoting fat storage. As a general rule these should be consumed very infrequently.

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GLI Scores of 10 or Less

Complex carbohydrates, the “good” carbs, take a long time to digest creating a more steady release of glucose into the bloodstream resulting in a more even release of insulin thus helping to stabilize your blood sugar levels. These foods contain important vitamins, minerals and nutrients that are essential to good health.

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GLI Scores 11-14

These are considered non-optimal but are still ok to consume.