A GRADUAL RETURN TO CARBOHYDRATES, I.E. 2 MEDIDIET® PROTEIN MEALS + 2 REAL MEALS, ONE OF WHICH ALREADY COMES WITH A SIDE /POTATO, RICE, A SLICE OF WHOLE GRAIN BREAD, ATP/ + VEGETABLES FROM THE EXTENDED LIST + 1 PIECE OF FRUIT. A CONTINUATION PHASE AFTER PHASE 2 OR "MESIPHASE" IF IT IS NECESSARY TO INTERRUPT THE DIET PROGRAM TEMPORARILY AND SAFELY (VACATION, BUSINESS TRAVEL, ETC.).
-
It is a mandatory stage that begins after the first two phases of active weight loss. It prevents the return to a varied and mainly normal caloric diet.
-
Phase number 3 can also be deployed as an intermezzo between the 2 weight loss phases.
-
Phase number 3 allows you to return to a varied diet and at the same time "test" your tolerance for carbohydrates because it is during this phase that you gradually return to their use in the form of the introduction of "starches", i.e. foods with a higher carbohydrate content (potatoes, rice, whole grain bread, fruits, etc.).
-
Compared to the previous stage, stage number 3 should again take at least twice as long.
YO-YO EFFECT
The essence of the yo-yo effect is often misunderstood not only by clients but also by nutritionists. It is about the fact that an organism that has been "starved" for a long time (for example during a protein diet) causing it to tend to preferentially create new storage fat tissue if it returns to carbohydrates too quickly. Paradoxically, it does so even before it replenishes a closer source of energy, i.e. its muscle tissue.
Through this mechanism, the percentage of fat tissue in the body constantly increases in "eternal dieters" and, in parallel, its "willingness" to get rid of it as part of any type of reduction diet decreases. This gradually causes the individual to develop the so-called syndrome of metabolic resistance, or metabolic "laziness and reluctance", with all the consequences this has for its health... thus finding itself in the anteroom before entering the world of diabetes, gout, and chronic cardiovascular diseases.
Avoiding the yo-yo effect in practice means in particular to return to normal eating very gradually, i.e. carefully and long enough to follow the instructions given in the description of phase 3 (= gradual return to carbohydrates*).
* A sudden supply of carbohydrates immediately after the end of the first or second phase will cause a sharp secretion of insulin, which will support the process of creating new fat reserves, thus reversing the metabolism set to reduce adipose tissue exactly the opposite. Insulin has a dual effect on the body: a) hypoglycemic (= increases the use of tissue glucose, and b) antilipolytic (= actively inhibits the release of reserve energy from stored adipose tissue).
EXAMPLE OF A TYPICAL DAY PHASE 3 OF THE MEDIDIET® PROTEIN DIET
BREAKFAST
Unsweetened drinks (water, black tea, herbal tea, coffee, or coffee substitute), sweetening can be done with stevia or substitute ("artificial") sweeteners
1 MEDIDIET® protein meal
MORNING SNACK
1 piece of fruit OR 1 low-fat yogurt
LUNCH
1 real food from the expanded list below
Allowed types of vegetables from the extended list, which is given below
AFTERNOON SNACK
a large glass of mineral water or tea
1 protein bar (or other food) MEDIDIET®
DINNER
1 real meal from phase 2 + allowed side dish*
*examples of permitted side dishes: a scoop of rice or legumes OR 2 potatoes OR 2 slices of wholemeal bread
Important notice: Lunch can be interchanged with dinner, so you can have a real meal with a side dish at noon and only vegetables in the evening or vice versa. It can also be alternated at will.
ALLOWED TYPES OF VEGETABLES - EXPANSION OF THE BASIC LIST
Types of vegetables that can be consumed from the 3rd phase of the MEDIDIET® protein diet program in unlimited quantities (unless otherwise stated in brackets):
-
Tomatoes (max 2 per day)
-
Onion, garlic
-
Paprika (max 1 piece per day)
-
Cabbage (max 1 piece per day)
-
Olives (max 5 per day for salad)
-
Seeds (pumpkin, sunflower, etc.), max 1 teaspoon per day to flavor a salad
ALLOWED TYPES OF ANIMAL AND VEGETABLE PROTEINS - EXPANSION OF THE BASIC LIST
Types of animal and vegetable proteins that can be consumed from the 3rd phase of the MEDIDIET® protein diet program (one portion weighing 150 g, unless otherwise stated in brackets):
-
2 organic eggs (hard-boiled or soft-boiled)
-
Salmon steak (100 g)
-
Tuna steak (100 g)
-
Pike
-
Carp
-
Seafood
BARS, ALCOHOL, FRUIT, AND YOGURT...
In the third phase, MEDIDIET® protein bars can already be consumed regularly (but no more than 1 bar per day) as a replacement for one MEDIDIET® protein meal
2 dcl of quality wine or small beer, always with food, can be tolerated in the third phase, but no more than 2 times a week. Hard alcohol does not belong in the diet.
If your reduction went completely smoothly and "according to plan", then in the third phase you can allow yourself 1 piece of fruit (or the equivalent of one piece, for example, one slice of watermelon, 5 garden strawberries, etc.) OR 1 low-fat yogurt for your morning snack.
THE MOST COMMON MISTAKES IN THE THIRD PHASE
-
Under the word "side dishes", you cannot imagine, for example, dumplings, which must disappear from the menu once and for all. The same applies to almost all dishes typical of so-called Czech cuisine.
-
Under the word "carbohydrates" or "sugars", you cannot imagine sugar cubes, desserts, ice cream, or chocolate, which must also disappear from the menu once and for all (the MEDIDIET® protein sweets are of course fine!).
-
In the same way, white bread must be permanently replaced with whole grain and dark bread.
-
Failure to follow instructions for daily physical activity (bike, run, swim, exercise).
-
Failure to comply with the instructions for the necessity of a regular diet 4 times a day.
SUMMARY OF PHASE 3
It's simple: the 3rd phase can be characterized as follows for most clients:
-
2 MEDIDIET® protein preparations (no longer having to follow the 1:1 sweet/salty ratio) plus
-
2 real meals from the list (one richer with a side dish, one poorer from the 2nd phase) permitted types of vegetables from the extended list (1 x per day seasoned with a soup spoon of high-quality vegetable oil) 1 piece of fruit or low-fat yogurt for a morning snack plus
-
plenty of fluids (at least 1.5 liters per day)
AND WHAT FOLLOWS PHASE 3?
Phase 3 is followed by Phase number 4, which must be followed permanently.
Description of Phase 3 Download PHASE 3 (PDF)