There is no need to track calories during Phase 2. Simply eat the recommended number of servings from each list below.

Protein - 3 servings/day

For your 1st protein serving each day you may eat 1/2 cup of egg whites (scrambled topped with homemade Salsa or a brand that has no sugar, oils, or starches in it makes a nice breakfast).

Eat 2 servings per day from the following list (each serving is equal to 100g pre-cooked weight with all visible fat removed):

Grill, broil, fry or bake your proteins. Do not use any cooking oils, butter or margarine. May use a cooking spray sparingly. Lemon juice, vinegar or just plain water will stop your foods from sticking.

Vegetables - 3 servings/day

Eat 3 servings per day from the following list (each serving is a minimum of 100g but may be more if desired). Only eat 1 Vegetable serving per meal.

• asparagus
• beet greens
• broccoli
• brussel sprouts
• cabbage
• celery
• chard
• chickory
• cucumber
• fennel
• green beans
• lettuce – green leaf
• onion
• radish – red
• spinach
• tomatoes
• zucchini
• *mixed salad

* If you wish to add a dressing here are some suggestions: Bragg Organic Apple Cider Raw Unfiltered Vinegar, Lemon Juice, Calorie free dressings

Note: Only in your salad are you allowed to mix vegetables

Fruit - 3 servings/day

Eat 3 servings per day from the following list (only eat 1 fruit serving per meal/snack). One serving is equal to:

• 1 medium Apple
• 1/2 large Grapefruit
• 1 medium Orange
• 1 cup Strawberries

Starch - 1 optional serving/day

• 1 Melba Toast or
• 2 Gressins (pencil-sized Italian breadsticks)

Beverages

Sweeteners

Stevia is the recommended sweetener.

** Artificial sweeteners may be used but are not recommended as they are chemicals.

Shirataki Noodles

These can be bought at Asian Food Markets. Make sure they are the 0 calorie variety made from yam flour - NOT Tofu or Soy. You may eat UNLIMITED amounts of these noodles. Great for feeling full if you struggle with hunger.

Other

You may use calorie FREE dressings and sauces from companies such as Walden Farms or Green Valley Ranch, vinegars (balsamic, apple cider, brown rice, champagne, golden balsamic, rice seasoned, white wine), mustard, and spices (avoid blends with salt or sugar).

An apple day is a method of getting off a plateau while on the spray. This is only recommended if you have not lost anything for about 4-5 days on the spray. Remember that if your weight is not dropping it can be for a variety of reasons and your body is often 're-shaping' during these times.

An apple-day begins first thing in the morning and continues for the entire day. Eat five or six large apples staggered throughout the day. No other foods are allowed and you should only drink enough water to quench an uncomfortable thirst. Why not try different varieties of apples & enjoy the different textures & flavours! ie. Green, Fuji, Gala, Granny Smith, MacIntosh, Pink Lady, Ambrosia, etc.

Never do 2 apple days in a row!

Are you thinking of possibly doing back-to-back rounds to get your weight off faster?

You most definitely can. A 'round' is simply one 12-week program. If you have more weight to lose and you have completed a 'round' you may choose to either jump right into another 'round' or take a break until you are ready to begin again.

As always - FOLLOW PROTOCOL! You may repeat Phase 1-4 as often as you wish but you MUST NOT extend Phase 2 beyond 50 days without stopping to do Phases 3 & 4.

Phase 3 & 4 are extremely important. Your body needs the time to...

• Reset your body weight set point
• Reset your metabolism higher
• Reset your hunger lower
• Reshape & re-sculpt your body
• Replenish your body with more nutrients (especially if you have chosen not to supplement)

Several companies now offer a variety of “0” calorie products. Most of them are sweetened with an artificial chemical sweetener such as sucralose (Splenda) which are listed as a “C”autionary sweetener in the Phase 3 & 4 Food Guide of the SIA Program Guide & Daily Journal. If you choose to use these products please make sure you use only the “0” calorie ones and only the serving size recommended. Observe if they affect your weight loss.

Some choices that we are aware of:

• Walden Farms®
• Green Valley Ranch
• Gyros
• Perfect Portions (these are sweetened with stevia so are the best choice! Check to see if we have them in stock!)

You can find them at some health food stores and some grocery stores (check in the gluten free aisle).

Winnipeg, MB:

Sobey's Grant Park (Walden Farms products only - gluten aisle)
1150 Taylor Avenue
204-474-1610 (call ahead as they are sometimes out of product)

Popeye's Supplements (Walden Farm products)
Unit B, 930 Nairn Avenue.
204-784-7484 (call other Popeye locations for product availability)

Meyers Drugs (Green Valley Ranch products only)
483 William Avenue
204-943-1466

No Frills
1445 Main St

East St Paul, MB:
Sobeys
3156 Bird's Hill Rd
204-668-1508

Selkirk, MB:
Grandma Carols
240 Main Street
204-785-8374

Steinbach, MB:
Good 'n' Natural
Unit A 116 Park Road West
204-326-9565

Vancouver, BC:
Natures Living Health
2688 Arbutus Street
Vancouver, BC V6J-5L8

Calgary, AB:
Low Carb Canada Calgary
#3 - 4709 -14 Street N.E.
Calgary, AB T2E 6S4
Store Hours: Monday - Saturday from 10am - 6pm
Tel. 403-230-8383
Email: calgary@lowcarbcanada.ca

Stores across the USA:
Many of the regular grocery stores carry '0' calorie products

Constipation and/or fewer bowel movements than usual IS NORMAL while on the spray. To stay more regular you may do the following:

1. Eat more veggies for roughage. (Spinach seems to work wonders!)
2. Cook with fresh ginger root - ginger is believed to have a stimulating effect on the intestinal tract aiding the contractions that push food through your intestines. It also fights off unhealthy bacteria that encourages constipation.
3. Drink a herbal tea such as 'Smooth Move'.
4. Add psyllium to some of your foods for fiber.
5. Make sure you are drinking enough water each day.
6. Use 'Nature's Body Cleanse'. You may purchase it from the Team Victory store. Nature’s Body Cleanse enhances bowel ecology, regularity, and promotes optimal nutrient absorption. Regular digestive system cleaning also promotes fast and effective weight loss.

It is advised that you reduce the amount of products you put on your skin especially during Phase 2. Remember, the skin is the largest organ in the body and whatever you put on your skin is absorbed into the bloodstream. Please use OIL FREE lotions and personal body care products for optimum weight loss results. This applies to everything used on the body during the program such as face and body lotions, cleansers, soaps, body washes, make-up and men's shaving products.

IMPORTANT! Read all cosmetic & toiletry labels. This is a good habit to get into. Try to stay away from products that have harsh chemicals, parabens, sulfates, & dyes. You can watch a very short but creative carton video in our video section called "The Story of Cosmetics" for information about why & how these got into our products in the first place & why you want to stay away from them.

During Phase 2 it is recommended not to use anything on your skin or hair if it has organic oils (something that grows - plants, trees, bushes, fish, animals) or essential oils in it (i.e. Vitamin E, Omega 3's, Mint, Tea tree oil, Lavender, Citrus oil) as some herbal remedies may interfere with your results. Strong smelling products such as Menthol, Aroma Therapy and Eucalyptus also may interfere.

According to some HCG Diet programs, you may use anything made with a petroleum product. ie: mineral oil, baby oil, vaseline and you may use anything that you rinse right off or rinse right out. We, at Spray It Away strongly encourage you to take note of what ingredients are in the products you use and then wisely make your decisions.

The list below is by no means exhaustive but it gives some suggested items that you may use during Phase 2. For example...

Cosmetics

• Oil-free base / foundation lines
• Bare Essentials
• Max Factor Pancake
• Raw Minerals

Make-up Remover & Face Soaps

• Arbonne™ All Botanical Based Skin Care
• Neutrogena Oil Free Cream Cleanser
• Witch Hazel

Skin & Lip Moisturizers & Lotions

• Alba Oil Free Facial Moisturizer
• Aloe Vera 100% Gel
• Baby Oil (basically mineral oil)
• Coconut Oil (cold pressed, not expeller pressed)
• Corn Huskers Lotion
• Curel Continuous Comfort, Fragrance Free
• Fiji Organic Virgin Coconut Oil for Body, Massage and Hair
• Kiss My Face Oil Free Moisturizer
• Mineral Oil
• Neutrogena Oil Free Facial Lotion
• St. Ives Vanilla Lotion

Lip Balm

• ChapStick Classic
• Vaseline Lip Therapy Petroleum Jelly, Advanced Formula
• Vaseline Lip Therapy Cherry

Perfumes

Both perfumes and cologne are made with essential oils tho' perfumes have a higher concentration of essential oils than cologne. You may read up on by visiting http://www.ehow.com/how_2034432_cologne-perfume.html If you must, it would be a good idea to use cologne instead of perfume while on HHCG. Remember: Do not use during the 'golden' 1/2 hour (15 minutes before or after spraying).

Toothpaste

• Baking Soda
• Spry Toothpaste
• All major brands (Colgate, Crest, etc - the mint used is fake - this includes the mouthwashes)
• DO NOT use Tom's of Maine Mint Toothpaste which has actual Mint in it

Shampoo & Conditioner

• Aubrey Organics
• Fiji Organic Virgin Coconut Oil for Body, Massage and Hair
• Life Extension
• Magik Botanicals Oil Free Shampoo and Conditioner
• Mastey Products
• Natures Gate Alovera

Deodorant

• Baking Soda
• Crystalux Crystal Deodorant
• Crystal Deodorant Stick
• Thai Deodorant Stick
• Gilette Clear Gel

Soap

• Dial
• Ivory
• Jason's
• Zest

Sunscreen

• Aveeno Oil Free Sunscreen
• Clarins Oil Free Sun Care Spray SPF 15
• Copportone Oil Free Sun Block for Faces SPF 30
• Copportone Oil Free Sun Block Lotion
• Ocean Potion Sport Xtreme Sun Block Water and Sweat
• Oil Free Sport Xtreme Sun Block
• Peter Thomas Roth Ultra Lite Oil Free sun products
• Zia Oil Free Sunscreen SPF 15

We do not have to count calories in P2 - just measure!

Once you move into Phase 3 and 4 you can use a Calorie Counter.

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

http://www.mayoclinic.org/calorie-calculator/itt-20084939

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.)

Walking is the recommended physical activity for Phase 2.

While exercise is extremely beneficial to your overall health if you are not currently following an exercise program now is not the time to begin an extreme exercise regime! We recommend that you simply begin incorporating 20-30 minute walks into your daily schedule. If you are unable to physically do that, don’t worry. The protocol will still work for you and you will still lose both pounds and inches.

If you have been on an exercise program before you started Phase 2, you may continue to follow it but tone down your cardio portion until you reach Phase 3.

Don’t be surprised if your weight temporarily increases after a physical exertion of long duration that may leave you feeling exhausted. A game of tennis, a vigorous swim, a run, a ride on horseback or a round of golf may or may not have this effect; but a long trek, a day of skiing, rowing or cycling or dancing into the small hours could result in a weight gain.

Congratulations if you have reached your ideal body weight early!!! So now what do you do? If you have completed a minimum 21 days on the spray & you are content with your weight loss - continue on to Phase 3. If you have not reached the minimum of 21 days on the spray but have reached your goal - stay on the spray however; increase your calories so that you do not lose any more weight until you have completed the 21 days. Your increased calories should come from protein ONLY!! On your 21st day, mark your weight in the morning as your LSW (Last Spray Weight). This is the weight you will use to calculate Phase 3.

VERY IMPORTANT: do not eat, drink, take, apply, or even shower during the "Golden 1/2 hour" - 15 minutes before and after you spray. Anything that coats your mouth will interfere with the absorption into the mucus membranes.

When choosing the time that you will 'Spray it Away' (2 squirts - 1 in each cheek, 2x a day, 12 hrs apart), choose the 12 hours apart that will work best for you. For some people it may be 6:30am and 6:30pm where for others it might be 9:00am and 9:00pm.

Consistency is key.

In ANY weight loss program that you follow, hair loss may occur. This is a natural result and the hair will grow back in once you reach your target weight, often the hair is even thicker than before! Now, it is important to know that if you happen to lose a considerable amount of weight quickly or if you decide to go on a strict diet, you very well may not lose any of your hair.

The main link between hair loss and weight loss is that it comes down to the nutrients and vitamins in your body. We recommend that everyone should always take a good multi-vitamin and mineral supplement, especially during a weight loss program.

It is very common and can almost be expected during the first few days on protocol to experience headaches.

Your body is detoxifying from all the sugar, caffeine, fat, etc that you ate while loading. Do not fear. This is only temporary. As your body realizes what is going on and as your body is releasing fat for fuel you WILL start to feel better.

In the meantime, make sure you are drinking plenty of water. You may take Herbal ReLeaf by Vitamist, Tylenol, ibuprofen or aspirin if necessary.

To combat hunger or cravings first of all determine if it really is hunger or if it is a craving? Could it actually be old habits kicking in? Boredom? Are you thirsty or is your body dehydrated? Are you stressed?

Here are some ideas that may help: drink water or tea, go for a walk, call a friend, write or read your weight loss goals, avoid temptation (remove yourself from the kitchen and any of those tempting cupboards!), go to bed earlier, if it's time to eat make sure you do.

If you are truly hungry it may be time to eat your next meal. You can increase your vegetable amounts and add into your recipes Miracle or Shirataki noodles ('0' calorie yam noodles). The noodles will add volume to your meal and will also add more fibre to your diet. Make sure to rinse them well before heating and adding them to your meal. They will take on whatever flavour or seasoning that you mix with them. Take note to see whether they do or do not affect your weight the next morning.

If you have excessive hunger it is usually due to a lack of minerals in your system. We recommend a good mineral supplement like X2O or Colloidal Minerals.

If an occasion arises that you absolutely MUST take a break from the protocol, you may need to take a ‘planned interruption’. Understand that you will most likely gain weight but when you resume the protocol this weight will come off again. Be very careful and be sure to make wise choices during this interruption. You do not want to gain unnecessary weight or re-gain the pounds you’ve so diligently worked towards losing.

If the interruption is less than 4 days – no change is needed, just spray as usual.

If the interruption is greater than 4 days but less than 2 weeks you should stop spraying 2 days before your interruption. Continue to follow Phase 2 protocol for those 2 days, then increase your calories to 1000 for the next several days. Finally, increase your calories to a maximum of 1500 per day for the remaining days of your ‘planned interruption’. Upon your return, begin spraying and following protocol as usual.

Note: A planned interruption is not an opportunity to cheat or take a night off. Remember Phase 2 is only 6 weeks long. Your short term sacrifices will bring you long term rewards!

Be sure to write in your journal. Along with filling in the specifics of your weight, what you’ve eaten and how much water you have consumed, etc, it is highly beneficial to also journal how you are feeling and what kind of day you are having. How do you feel physically, mentally, emotionally? Do you have lots of energy? Are you stressed? These types of questions can assist you when evaluating your progress.

If you find you have leg cramping try to add or increase your sea salt intake or take a potassium supplement which seems to help as well.

Here is the recipe for Sea Salt Cocktail = 1 t. sea salt to 8 oz water then chase it down with 8 oz. plain water. (Some people like it warm – kind of like broth)

Please note that having a Sea Salt Cocktail will help with your leg cramping, however the increase of salt in your system will cause your body to retain up to 1 liter (4 cups) of water to deal with the additional salt in your system. This means you could gain approximately 2 lbs and it will take a couple of days to move the salt and water out of your system.

The Spray It Away program is set up as a 12-week program. You will be in Phase 2 for 42 days (6 weeks).

If you have less to lose or your schedule requires it you may choose to shorten Phase 2 but you must never stop Phase 2 (or using the spray) within the first 21 days. The shortest amount of time to be in Phase 2 is 21 days (3 weeks).

The longest amount of time to be in Phase 2 is 50 days (7 weeks). DO NOT extend it any farther than this. You MUST move on to Phase 3 – your new weight needs to stabilize, your hypothalamus needs time to rest, your metabolism needs to reset, your body needs time to re-sculpt and it needs to establish a new body weight set-point, your palate needs a change and you need to replenish your body with a greater amount and variety of nutrients.

You can expect stalls or plateaus or even sometimes a gain - they do happen. Don't be alarmed. Any of the following could be a reason - different time of weigh-in, lack of sleep, water retention, body pre-set weight, Time Of the Month, food sensitivity, an increase in salt intake, weighing right after a shower, change of scale location, cheating, eating off protocol, etc. Don't worry. Continue (or go back to) protocol & you WILL see the drop! Your body is still working even if the numbers aren't changing! So instead of thinking these days to be negative think of them as times of re-shaping & re-sculpting.

To Break a Plateau:

1. Increase the amount of water you are drinking.
2. Drink green tea once or twice a day.
3. Reduce the amount of beef you are eating.
4. Consider not eating tomatoes, cabbage and shrimp as they can stall some people.
5. Check all condiments being used for any form of sugar, syrup or starch.
6. Understand that for women, your menstrual cycle may be affecting the rate of weight loss.
7. Understand that changing or starting new medications can cause a plateau.
8. Consider an "Apple Day" for a serious plateau (5 days or longer)
9. Make a point to go for a good walk every day.
10. Get 7-8 hours of sleep each night.

Stalls:

A stall may mean a "pre-set" which is a weight your body has been set at before. Your body loves this place and does NOT want you to change what it likes. A pre-set can often take 4-5 days to break but it has been known to take 10 days - even 2 weeks - to get past!

Don't get discouraged & don't give up!
You WILL get past this!
You WILL drop more weight!
You WILL put this pre-set behind you!

Here is a sample daily schedule:

8:00 Get up and spray

8:15 Weigh in and record daily weight

8:30 Shower and get ready for day

9:15 Eat 1/2 cup egg whites scrambled and an apple
Drink 2-3+ cups of water throughout morning

11:00 Eat half a grapefruit

12:30 Lunch (i.e. hamburger and tomatoes (chili) with grissini sticks)
Drink 2-3+ cups of water throughout early afternoon

3:30 Eat 1 cup strawberries
Drink 2-3+ cups of water throughout later afternoon

6:00 Eat Supper (i.e. Chicken, broccoli & mixed salad)
Drink 2-3+ cups of water throughout evening

8:00 Spray (remember the Golden Half Hour Rule)

10:00 Bedtime

By the end of the day you will have had 8-12+ cups of water and will have eaten all allowable items on your daily list.

You are allowed to add ‘Shirataki’ yam noodles (not the tofu ones as they have calories) to your P2 diet! They are a great filler for those days that you may be either feeling hungry or want to feel like you are eating more food! They have 0 fat and 0 calories. The liquid they come in smells awful so rinse them well! They will absorb whatever flavour you cook them with. Watch to see if they affect YOUR weight loss.

You may purchase Shirataki yam noodles from your local Asian market where you will usually find them in the cooler section.

Thanks to our members who let us know where to buy these in their cities:

Winnipeg, MB.

• Team Victory/Spray It Away Office – 131 Cordite Rd (order now)
• Sun Wah Supermarket - 303 King St (downtown)
• Young’s Trading – 397 William Ave (downtown)
• Lucky Supermarket – 1051 Winnipeg Ave
• Young’s Market – 1000 McPhillips St
• ING Supermarket – 1873 Pembina Hwy

Steinbach, MB.

• Mission Nutrition – 13 Brandt Street

Selkirk, MB.

• Grandma Carol’s – 240 Main Street

Edmonton, AB.

• Sweet Tweet Sugar Free Shop 4345 50 St NW

Vancouver, BC. and surrounding areas:

• Famous Foods
• TNT Supermarket (Best price)
• Choice Markets

There are 2 choices of starches that you may eat while on Phase 2. These are optional. If you are gluten intolerant or just decide that you don’t want to eat them then that is fine.

• Melba Toast – 1 per day
  Most grocery stores carry these.

• Gressins (pencil-sized Italian breadsticks) - 2 per day
  These can be found at Superstore in the same section as Melba toast. The Vita Vigor brand comes in several flavours such as original, garlic or sesame. Because of the sesame seeds, it is best to avoid this flavour during Phase 2.

There is much controversy over artificial sweeteners – they are considered non nutritive sweeteners because they provide no calories when consumed. There are many forms of artificial sweeteners, including Splenda (sucralose), Sweet’N Low (saccharin), Equal and Nutrasweet (aspartame), acesulfame K and neotame.

During P3 you still must adhere to the “no sugar” rules. Please see the Sweeteners section of the Food Guide in the Spray It Away Program Guide for complete details.

Spray It Away Recommendations:

Stevia is a South American herb that has been used as a natural sweetener and flavor enhancer for centuries. It is recommended for this protocol and can be used in unlimited amounts. The leaves of this small, green Stevia rebaudiana plant have a delicious and refreshing taste that can be 30 times sweeter than sugar. The body does not metabolize the sweet glycosides from the stevia leaf or any of its processed forms – so there is no caloric intake. Stevia doesn’t adversely affect blood glucose levels and may be used freely by diabetics.

This is the perfect sweetener for Phase 2 and beyond.

Xylitol is an all natural sweetener that looks and tastes like sugar. Xylitol is naturally occurring in many of the fruits and vegetables we eat on a daily basis. Once extracted and processed it yields a white, crystalline granule that can be used in any recipe that calls for sugar. It’s good for your teeth, stabilizes insulin and hormone levels, promotes good health and has none of the negative side effects of white sugar or artificial sweeteners. It contains only 2.4 calories per gram and is slowly absorbed as a complex carbohydrate. Xylitol looks like sugar, tastes like sugar, and is the same sweetness as sugar – making it the ideal natural sugar replacement.

Wait until Phase 3 to use xylitol.

Teas — are fine. You must however, read the labels. Do NOT drink if they contain mint or other essential oils in it or if they contain calories.

Coffee — is not allowed on Spray It Away as their essential oils interfere with the spray.

NOTE: Coffee is allowed on the original protocol with HCG but is NOT allowed with the homeopathic version.

You are allowed a total of 1 Tablespoon of milk within each 24 hr period.

For a bubbly drink use plain seltzer water and add stevia flavoring. You can purchase a variety of flavors in liquid form.

No alcohol on Phase 2.

Water. Drink lots of water each day. To figure out how much water you should drink just take your weight and divide it in half and that is how many ozs of water you should drink per day. For example if you are 180 lbs, divide it in half would be 90 ozs per day or 11 cups. The best water is re-mineralized reverse-osmosis filtered water, or spring water (not tap water).

During a women’s menstruation cycle (referred to here as the ‘time of month’ or TOM) it is very normal to stay the same weight or even to gain weight. Do not be alarmed! This occurs due to water retention and will pass. You may also experience cravings – this, too, shall pass!

Whenever you eat anything off protocol it floods your body with food that it cannot deal with so your blood volume increases to try to handle the extra food and causes a rise in weight.

If your body needs to wash out the extra food – it will retain water to do that. The more it needs to wash – the more it retains to do it with. Please understand that one gallon of water alone weighs over 8 pounds!!!

It is not the weight of what is eaten that plays the determining role but rather the amount of water which the body must retain to accommodate this food.

This can be illustrated by mentioning the case of salt. In order to hold one teaspoonful of salt the body requires one liter of water, as it cannot accommodate salt in any higher concentration. Thus, if a person eats one teaspoonful of salt his weight will go up by more than two pounds as soon as this salt is absorbed from his intestine.

Please understand that this only happens as long as you are taking Spray It Away. When you have completed the program, the blood is no longer saturated with the spray and can easily accommodate extra food without having to increase its volume.