Based on the Dr. Simeons Protocol 

Detox Cleanse (Optional):

Before starting the Dr. Simeons Protocol, it is recommended that you do a simple detox or colon cleanse, however, this is not mandatory. Your local health food or nutrition store can recommend a proper product for you if you decide to do the detox.

Loading or "Binge" Days (Days 1-2):

Eat what you want and begin taking HF-30 as directed on the label. Eat anything and everything you can for these two days….especially foods high in fat. Sounds crazy but this "loading" phase, is crucial to the fat burning in Phase 2 and will help your body transition to a low reduced calorie diet that includes lean protein, as well as low-sugar fruits and vegetables.

Begin Low Reduced Calorie Diet (Days 3-43 max):

Continue taking HF-30. Drink at least 64 oz. of water daily (can also drink coffee or tea). For lunch and dinner stick to the 4 approved food choices (1 fruit, 1 protein, 1 vegetable, 1 cracker) from the Phase 2 Approved Foods List on the right.

Use the following daily routine:

1. Breakfast: NO FOOD. Can drink water, coffee, or tea

    • Morning snack (optional): 1/2 of your lunch fruit (if needed)

2. Lunch: 1 protein (3.5 ounces or 100 grams), 1 vegetable, 1 Melba toast, and 1 fruit (or 1/2 if eaten as snack earlier)

3. Dinner: The same four choices as lunch.

    • Evening snack (optional) 1/2 of your Dinner fruit (if not eaten at dinner).

Stabilization Phase (next 21 Days):

In Phase 3 you will transition from a low reduced calorie diet to 1500 calories per day. Start taking Sustain. The goal here is to stabilize the weight you lost in Phase 2. You can begin to add more food types back into your diet in Phase 3, such as dairy, fats and oils, nuts, etc., but be sure to avoid sugar and starch for the next 21 days. Be careful to avoid extra-sweet fruits like bananas, pineapple, grapes, and mangoes during this phase. For a complete list of approved foods, see the Phase 3 Approved Foods List below.

You must continue to weigh yourself each morning, and if you ever go 2 pounds above your lowest achieved weight, a "steak day" (see below) will put you back within your range, but it is important to do the steak day on the same day as the gain. Otherwise it is not as effective. You can maintain your new weight forever by following this simple system.

After you have successfully stabilized your weight over this 21 day period, you will then be ready to add all normal foods back into your diet, including bread and other starchy foods like potatoes, as well as foods containing more sugar (in moderation, of course). You should have developed a taste for healthy foods, and it will be much easier for you to make good eating decisions at this point than before.

The "Steak Day" (in Phase 3)

For one day, you entirely skip all food until 6:00 p.m. for that day. During that time you should drink as much water as you can (a gallon if you are able, 1/2 gallon minimum). You can also drink coffee, tea or yerba mate, as much as you like, and you can use Stevia or Truvia sweeteners. In the evening, cook and eat the BIGGEST steak that you can. The steak should be grilled or cooked in a skillet and seasoned with pepper and herbs, but NO SALT.

In addition to the steak, you may also have either one large, raw tomato or a large apple (raw). This should put you right back on track. It is important to do the steak day on the same day you made the gain. Otherwise it won't be as effective. And make sure you are checking your weight every day during Phase 3.

You can do a steak day any time that you have these large weight fluctuations. Monitor your regular eating habits and make sure that you are eating smart.

Phase 3 Approved Foods List

Phase 3 of the diet is characterized by weight stabilization. This is the most important phase of the diet and quite possibly the hardest. The foods eaten in phase 3 are not clearly defined like they are in phase 2. Whatever you eat must not precipitate a weight gain or loss within two pounds. The only guideline for phase 3 foods is that they must not be, or contain, starches or sugars, as explicitly instructed by Dr. A.T.W. Simeons in "Pounds and Inches: A New Approach to Obesity." Although that sounds simple, it actually can be quite difficult with an American diet because nearly all foods have one or the other. Despite that fact, you can easily compile a food list for phase 3.

Fruits and Nuts
Low-carb and low-sugar fruits are acceptable in phase 3. Fruits that are high in sugar or starches, such as bananas, pineapples, watermelons, grapes, and mangoes, cannot be eaten. The best fruits are berries, grapefruit, oranges, cherries and apples, as these fruits are relatively low in sugar and will help keep your weight stabilized. Avoid fruit juices or drinks containing fruit unless you are certain no sugar has been added. Nuts, such as almonds, pecans, walnuts, and pistachios, are a great snack food for this phase.

Vegetables
All vegetables are not created equal with regard to Phase 3 foods. Vegetables that you may love may still not be acceptable in this phase. Avoid the obvious culprits such as white and sweet potatoes; also avoid peas, squash, corn, and beans including hummus. For the most part, you should  have the same vegetable choices in Phase 3 as you did in Phase 2.

Dairy and Eggs
Starches and sugars, not fats, are prohibited in phase 3. Therefore, whole milk, eggs, cheese, yogurt without added sugar, sour cream and cottage cheese are all appropriate foods. There is no need to eat low-fat versions of these dairy products, according to Dr. Simeons. Ice cream or any dairy products with sugar, however, are not allowed. An omelet with cheese and vegetables would provide a healthy and hearty breakfast.

Meat and Seafood
Add meat and seafood to the list of admissible foods in phase 3, with lean meats being preferable. Breaded meats or seafood, such as fried chicken, shrimp, or fish, are not acceptable during this phase. Read the nutritional labels carefully on any processed meats, such as hot dogs, potted meat, and deli or lunch meats, as many of these contain sugar. Canned tuna, salmon, and mackerel are exceptions to this rule.

Keeping the Weight Off!

So how do you transition from being on the diet, making good eating choices, to going back to normal eating habits, without getting into the same bad habits that caused your unhealthy weight gain in the first place? Habits...habits are made and broken in a 14-day time period. During your experience you have created NEW, healthy eating habits. If you go right back to eating bad foods, you will most likely find yourself feeling sick shortly after, and you will realize that your body actually craves healthier foods. And hopefully you have noticed how much better you feel than you did before. However, if you continue down that path, eating those bad foods, your body will adjust again, and you will slowly learn to find comfort in the sugars and starches that do your body harm.

The diet is not just about losing weight, it's about making a lifestyle change. If you cannot commit to leaving the unhealthy lifestyle and destructive eating habits that you participated in before your diet, then you can expect your body to decline again as it previously did. It is not easy to change, especially in a society that thrives on fast-food and sweets. But it is definitely worth it to take care of your body, and to reap the rewards of feeling great, and looking great. Take time to educate yourself on the causes of obesity, and surround yourself with people that want to share the same healthy lifestyle that you do. You can also consult your physician or other professionals that will help you stay on the path to a new, healthier, happier you!