Phase 4

Phase 4 – the rest of your life!

When you start Phase 4, this is the way you will eat for life! You will never look at food the same way again. You will not feel the urges to eat the wrong foods, and you won’t be hungry all the time, that is if you followed the protocol’s all the way through. You will be able to eat reasonable portions of clean, healthy foods, and maintain your weight. You’ll even be able to indulge from time to time! If you gain, just correct the next day by dropping back into Phase 3 eating or do a steak day until you regain your last injection weight. Your metabolism will be higher, so you won’t gain as easily. This is *NOT* a license to eat Wendys’ Triple Burgers, you WILL GAIN if you do this.

Phase 4 is for the rest of your life (unless you are doing more than one course of the protocol). This phase is basically Phase 3, expanded by carefully adding back healthy carbs one at a time until you learn your body’s limits to maintain your new weight. Everybody has an upper limit of carbs. You will need to find yours. So monitor your weight as you add back complex healthy carbs. Add them one at a time, and let 2 days pass to ensure you don’t gain. Note the carb level, and eventually you’ll get the top limit. This upper limit is different for everyone.

The simplest rule to follow is to eat what  you want, but only eat when you are hungry. Try to eat clean foods, organic if available and affordable, and stay away from boxed, processed or other ‘fake’ foods. These are loaded with sugars and starches and will cause you to gain weight. These are the foods that *got* you here in the first place!! In real life, in the real world, eating only 100% organic food can be next to impossible. But if you stay away from ‘box’ foods, and prepared foods and cook your own so you know the ingredients, you’ll do well. KNOW YOUR FOODS. If it doesn’t have a label, you should look up the nutrition on that food.

To keep the weight off permanently, here are some guidelines:

  1. Drink your water!! Keep up the 2 liters per day you drank during the VCLD and Phase 3. Water is critical to healthy functioning of your body, so don’t slack off now that you’re ‘done’ with the protocol.
  2. Eat organic food if you can. Do the best you can. You don’t have to count calories or be concerned with fat, carbohydrates, protein, or sodium. Relax, eat when you’re hungry and stop when you’re full. You should have more fat and and protein than carbohydrates, as that is what your body needs. Explore *your* bodies’ needs.
  3. Minimize fast food, regional or national chain restaurants. This food tends to be loaded with chemicals, sugars and starches. Much of it has been injected with sugar, MSG and other chemicals for preservation and or flavoring. If you must eat it, return as soon as possible to your clean eating habits to negate the effects of such food. Drink plenty of water to keep your system cleaned out and hydrated.
  4. Drink one-half to one gallon of water daily. If your local water is city water, you might want to consider using purified water instead. Mine is from a well and contains none of the chemicals that city water has. This will keep the cells hydrated and continually flush toxins from the body.
  5. Walk for one hour, outside, every day or *some* sort of exercise program that gets you moving for an hour a day. Inactivity will lead to gaining weight. Your body is designed to *move*!
  6. Avoid eating a huge meal as this overtaxes the hypothalamus.
  7. Take Acetyl L-Carnitine. This helps turn fat into fuel.
  8. Eat lots of low-glycemic veggies with lunch and dinner (made with organic ingredients).
  9. Add organic hot peppers and cinnamon as often as possible.
  10. Use organic virgin coconut oil
  11. Use organic raw apple cider vinegar as often as possible. Get the stuff that has gunk in the bottom. This is the ‘mother’ and means the cider is alive and much more effective.
  12. Drink organic Yerba Mate tea, chamomile tea, Wu Long tea, and green tea liberally.
  13. Every day take a whole food supplement, probiotics, Vitamin E, and krill oil.
  14. Use stevia as your sweetener of choice.
  15. Take digestive enzymes with food.
  16. Limit carbonated drinks.

The following items must be avoided at all costs as they will quickly and easily make you gain weight:

  1. No super highly refined sugars. These include high fructose corn syrup, corn syrup, sucrose, and dextrose.
  2. No artificial sweeteners. This includes NutraSweet, Splenda, aspartame, sucralose, and others.
  3. No trans fats. This includes hydrogenated or partially hydrogenated oils.
  4. No monosodium glutamate.
  5. No food with nitrites. (I haven’t been able to resist this one, I *love* bacon…..)

This list may seem difficult to implement in real life. The key is to shop in stores which carry the types of products that do not make you fat. Shop at your local farmers market, your local health food store. You still must read the ingredient list on the label. Look at mustard, ketchup, and bread. Every single jar of mustard had high fructose corn syrup in it! Every single bottle of ketchup had high fructose corn syrup in it! Most amazingly, every single loaf of bread had some kind of super highly refined processed sugar such as high fructose corn syrup, corn syrup, dextrose, malto dextrose, honey, molasses, etc. This is why obesity is an epidemic today.  You see, it’s not that mustard, ketchup, bread, or any other type of food is fattening, it is the ingredients and food processing techniques of that food that make it fattening! Understanding this means you can eat virtually any kind of food you want and not gain weight. You can still eat mashed potatoes and gravy, cheeseburgers, French fries, pizza, pasta, cheese, butter, eggs, pot roast, cake, cookies, ice cream, etc. The key is reading the ingredient list. All of these foods are available without the forbidden fat inducing manmade ingredients. They are all available with 100% organic whole food, non-refined, real ingredients as nature intended. This kind of food actually tastes much better, is more filling, and much more satisfying than the man-made mass-produced counterparts that are sold by the large publicly traded international food conglomerates.

Up until now you have been a slave to food. You’ve been an addict, programmed by the food industry to be a compulsive overeater. You were plagued with a low metabolism, fatigue, and constant and intense hunger. You also developed many dangerous habits that helped create the weight problem you have had to endure. Those days are gone and the bright, sunny, beautiful days are now your present and future.
Phase 4 is for the rest of your life. This phase will consist of some basic and easy to follow dos and don’ts that will become your new, exciting habits. These new success habits will replace some of your old failure habits. These new healthy habits will begin to replace many of your old unhealthy habits. These new habits will give you a feeling of empowerment; they will make you feel in control; they will give you confidence, peace, and security.

Remember who the enemy is. The food companies, including fast food, regional and national chain restaurants, and all manufacturers and sellers of everything we eat are doing everything in their power, through deceptive advertising and other coercive techniques to get you to buy their food or eat in their restaurants. Remember too that they are purposely creating and making food that will get you chemically and physically addicted, increase your appetite, and make you fat. They are the enemy.

Baking With Natural Sweeteners Conversion Table

sweetener to replace 1 cup of white sugar, use liquid note
agave nectar 3/4 cup reduce 1/3 of total lower oven temp by 25 degrees
barley malt syrup 1 1/2 cups reduce slightly
birch sugar (xylitol) 1 cup does not work well in breads or hard candies
birch syrup 1/2-3/4 cup reduce slightly
brown rice syrup 1 1/2 cups reduce slightly good for hard or crunchy baked goods
date sugar 2/3-1 cup
(adjust to your taste)
burns easily
honey 1/2-3/4 cup
(adjust to your taste)
reduce by 1/4 cup; if no liquid, add 3 Tbs flour for each 1/2 cup honey lower oven temp by 25 degrees
maple syrup 3/4 cup reduce by 3 Tbs add 1/4 tsp.baking soda
maple sugar 1 cup add 1/8 tsp.baking soda
molasses 1/2 cup
Rapadura 1 cup
stevia 1 tsp add 1/8 cup you may have to experiment to get the ratio right
Sucanat 1 cup add 1/4 tsp baking soda

Most syrups work well in moist baked goods, but will soften crispier baked goods like biscotti or cookies. Experiment with these conversions, as they may vary from recipe to recipe.


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