IMPACTING THE HEALTH OF GENERATIONS
Congratulations on completing Phase 2 - the first half of the Spray It Away Weight Loss Program. You are well on your way to becoming healthier and for many people a lot happier too.
If you have followed the protocol properly, we are confident that you have had great results and most certainly want to KEEP OFF the weight you have now lost.
DO NOT think that you have now achieved your goal! Yes, you have dropped the weight but you want to keep it off, right? Of course you do. Follow Phase 3 & 4 VERY closely and re-train your body to live at the new weight you now find yourself at. Do not fall into temptations. Be strong and win this battle once and for all.
The biggest mistake people make when starting Phase 3 is not eating enough food because they do not want to gain the weight back. THIS IS A BIG MISTAKE! If you eat too little YOU WILL begin to gain because your body believes you are starving it and it will hold on to everything you put into it.
So how do you start? First, you must realize that your body has changed. You have made significant strides forward to put your body back into its natural state. In order to keep off the weight you have to learn to live and eat differently than you did when you put on the weight.
Today your body is vulnerable as you enter Phase 3 and your weight is unstable. These next 6 weeks are the most important part of your journey as you "stabilize" your weight in Phase 3 and then teach your body to "maintain" your new weight in Phase 4.
This website will show you a step-by-step process that will assist you, guide you, and help you on this next phase of your journey. The more you put into it the more you will get out of it.
Both phases are extremely important. How you execute and complete them will ultimately affect your success.
Phases 3 & 4 are designed to...
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).
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:
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.
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.
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.
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.
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.
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.
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.
These are considered non-optimal but are still ok to consume.