What is phase 3 of the high protein diet about?
The purpose of phase 3 of the high protein diet is is to mantain the process of ketosis going on in our body and also to include two “real” protein meal into our diet.
We are now slowly reintroducing carbohydrates into our diet again. Phase 3 is not about weight loss anymore, but about maintenance.
Who is the high protein diet not for?
It is also not suitable if you are allergic to: milk, fish, eggs, gluten.
It is also not suitable if you suffer from anorexia, bulimia, serious psychiatric illnesses, kidney diseases, heart diseases, disorders of metabolism of minerals, blood clotting disorders (including patients treated with warfarin), gallstone stones, and metabolic diseases (e.g., phenylketonuria, gout, and others).
How long should I stay in phase 3 of the high protein diet?
The length of the third phase equals the length of the second phase:
-> if you staid in the second phase for two months, then you need to stay in the third phase two months, too. Easy :-).
In the third phase, drink a protein shake at regular time intervals (3-4hrs), 2 – 3times a day. Keep the protein content between 17-20 grams per one meal (one portion of protein powder that you mix with water, not milk)!
At lunch and supper time, have a real meal with high content of protein, for example some meat or a soy substitute with vegetables.
As a side dish, add a small piece of bread (whole grain bread) or 2 pieces of crispbread or 2 tablespoons of whole grain rice, wholemeal noodles or steamed potatoes or 2 tablespoons of legumes (lentils, beans) or 3 tablespoons of carbohydrate-containing vegetables such as corn, peas, carrots, beets, etc.
If you do not have time to prepare a regular meal, prepare a protein shake. Never omit the protein meal! Otherwise you will start losing muscles and we most certainly do not want that :.). Other foodstuff that you can eat in unlimited quantity is vegetable, but only some. See below ????
Drink a lot. At least 1.5-2 litres of water a day. If you do not manage this, you risk a nasty headache. Drink unsweetened drinks: non-sparkling water or green tea (no fruit tea). And, obviously, NO ALCOHOL!
Continue taking your complex vitamins and minerals regularly and do not forget to MOVE aka EXERCISE :-).
As a basis for your real meal you can choose from the following two: 2 hard boiled eggs or 100 gr veal / lean beef, game or liver or 150 gr chicken, turkey or rabbit (without skin) or 200 gr lean fish.
What vegetables are allowed in phase 3 of the high protein diet?
The same as in phase 2: Broccoli / Cauliflower / Zucchini / Leek / Chicory / Radishes / Cucumber / Spinach / Bean pods / Cabbage / Brussels Sprouts / Celery white / Fennel / fresh mushrooms / Asparagus / Aubergine / Lettuce (all kinds) / Soybeans (sprouts) / Rucola / Gourd / Tomato / Pepper
Until 16:00 you can have a piece of fresh fruit with the exception of bananas, cherries, dates, figs, plums and all types of dried fruit.
Yahoo, you can now eat tomatoes and peppers in moderation :-). You can prepare the vegetables in any way. Use 1 teaspoon of olive oil per day. Do not forget: Do not use onion in any meals, use leeks instead – works great. You can also use powdered garlic or one small garlic clove per day.
You can eat as much vegetable in the day as you want but the minimum is twice a day! Vegetable is very important – our body needs fiber.