You will notice as you read along, I am sprinkling the page with real testimonials for how this program is working for ladies like you. Because you want to know this isn’t all just a bunch of unreliable gibberish, am I right?
LOVE: the idea of FINALLY putting olive oil back on our salad – I mean sheesh –
dressing w/o oil should seriously be a crime.
HATE: So many unknowns & guesswork in P3. It’s ALMOST enough to make you wish you could retreat to the safety & structure of P2. Almost.
Literally. NOT just a “eat x grams protein and x grams carbs each day” program but instead:
(like how I’m being my own stock photo there?)
You have known what to eat to stabilize – which for you has been:
But frankly, you aren’t really content with those foods – especially when contemplating eating this way forever in order to prevent weight gain. How can you eat the rest of your life that will be satisfying without weight gain?? That is the question.
I think it’s safe to say for SURESIES, you WANT to stabilize and
maintain your hCG weight loss – between rounds and long term.
Is it encouraging to you when you see
If that gal had always been thin, yeah probably not. Because she’s obviously
not had the struggle we’ve had. But,
THAT WOULD BE YOURS TRULY.
I’m Rayzel. A mommy blogger (which makes my credentials Rayzel Lam, Mb 😉 ) who loves finding creative solutions to my problems. And one of those problems was HOW do I learn to maintain my hCG weight loss when I eat a lot?? And when I don’t want to eat chicken breast and cold salad the rest of my life??
I found the hCG protocol. Which was awesome. It’s how I lost 50 lbs. Each time I did a round of hCG, as I pondered what was next, I found myself having
I know I ain’t the only one who does that- I get emails like this all the time:
If naturally thin people only KNEW how hard it has been for us. For some of us, the hCG diet has been this miracle when we tried EVERY other diet, and for the first time in years, found a protocol that was ACTUALLY working for more than like 5 lbs.
I have been around the block now in the hCG community through my blog and private email with thousands of hCGers in the past 6 years and I came to realize…
Man, wouldn’t that be awesome. Sadly, that doesn’t exist. I can’t promise you will 110% for sure stabilize and maintain following the plan. Our bodies are all so different, hormonal balance, lifestyle, age, so many factors effect us. But this program will position you much more strategically for stabilization than without it.
— Both: PRINTABLE & COLOR VERSIONS for your DEVICE —
The recipes themselves were created JUST for this program, they can’t be found anywhere else.
They are unique in the way that I designed the balance of protein, fat and carbs to give you the most VOLUME and FLAVOR to your meals as possible while being a calorie amount that fits for maintenance for most women long term. Many low carb recipes are actually fairly high calorie and can cause problems with weight.
Another P3toLife member emailed me recently:
“Today, I completed my first week on P3to life. The food is delicious. It really makes me feel satisfied and not at all deprived.
This seems so doable. By the way, many of these recipes will DEFINITELY be staples for me for the rest of my life. The food is amazing. I no longer feel have to eat cold salads to lose or maintain weight. That gets old quick. Seriously, I had no idea how to prepare such healthful and delicious meals on my own.”
The meal plan is a 7 week tell-me-exactly-what-to-cook-and-eat layout, with 2 versions- a full color layout for device viewing and printable PDFS, that contains the meal plan calendar, an exact grocery list for each week’s meals, and of course….the recipes!
The meal plan – both the layout and recipes have been reviewed and endorsed by 8 health professionals from dietitians to nutritionists. You can check out their approvals in the FAQs below.
Nutritionally speaking, the calories are raised gradually each week. The plan is nut and dairy free (except butter) until week 3, where we start gradually easing them in. It’s higher protein, moderate fat, and low carb. Get all the super-duper exact details of the meal plan (how many calories each week, etc) in the FAQ’s below.
And this isn’t just good in theory either! Because I’m not just about how things scientifically SHOULD be. We all know that’s just now things go sometimes. I can honestly tell you,
Meals are designed to have both VOLUME and TASTE, while avoiding recipes and foods that would likely trigger cravings or the urge to overeat.
You’ll see that there are to fit any person’s schedule & personality (you get them all with the program).
Maybe you want a pinky-hold for phase 3, rather than an exact roadmap. I get it! In that case, you’ll see all the P3 recipes are laid out cookbook style as well! This gives you that flexibility where YOU choose what recipes you make and when, while still having recipes that you’ll know for sure fit within best P3 guidelines.
Or what I’d like to call, the “You Can’t Ignore Your Brain the Smartest Part of You” section.
It’s all well and good to talk about what to eat and how much, but that alone is NOT what’s going to get you to long term maintenance, or even stabilization honestly. Our minds are the smartest part of us. hehe, get it? These conversations are all about specific strategies I have used in my own almost 5 year maintenance, as well as things that I had to change about what I thought, in order to make good choices and to FEEL good about them. These are the things that without them, I would not be where I am today. I would not have maintained my weight loss and I’d still be yo-yoing up and down like I did many years ago.
“This wasn’t my first rodeo. I’d done the HCG protocol about five years ago and had been successful. At the time. And THEN GAINED ALL THE WEIGHT BACK AND MORE. I swore this time would be different and I knew where the weak spot was. Phase 3. IT’S THE COACHING VIDEOS THAT HAVE MADE THE DIFFERENCE FOR ME. I am now 5 weeks post P2, feel great and have actually lost a bit more weight. I feel IN CONTROL. RAYZEL HAS MADE ME THINK ABOUT FOOD DIFFERENTLY THAN I DID BEFORE AND HAS HELPED ME IDENTIFY PRIOR PITFALLS IN ORDER TO AVOID THEM. You know that super hopeful feeling you get when you start a new weight loss plan? This is the first time I’ve ever had that feeling weeks after finishing and it’s because of P3tolife. I LOVE YOUR VIDEOS BECAUSE YOU SPEAK CANDIDLY AND DON’T USE STUPID CLICHÈS. My favorite coaching sessions are the Triggers & Learning to Identify Lies. For me, those are really powerful.” – Christine
A whole video series of conversations on how to do fasting in a good way so that you get good results from it without it backfiring. Because it can totally backfire. There’s a way our body seems to respond best to it from my experience, and I share all that with you here.
These tutorials help you learn what to look out for and what doesn’t matter so much when shopping for ingredients and making choices about what to buy with food and tools. We don’t have to sweat EVERYTHING. So let’s learn what matters to make sensible and realistic decisions.
These help show some of the basic simple ways to do healthy cooking long term that will become 2nd nature as you do them. Once you know the basics, you can make healthy food you actually LIKE so that you’re not nearly as tempted to go back to previous ways of eating.
A tools & ingredients resource guide, with all the links to useful tools for the kitchen for healthy cooking as well as links to the alternative ingredients you will likely be using in the future. A protein powders guide with all the best brands from grass fed and organic sources only, where stevia or erythritol is the only sweetener.
All the PDF documents – the meal plan PDF’s and the cookbook style PDF’s come in 2 versions:
1. FULL COLOR – best for device and computer viewing, and will really get you excited to make these recipes seeing the meals in full color!
2. BLACK & WHITE PRINTABLE – a lot of us like to print stuff, so you can do that too without spending $500 on ink. ;0
I totally get it, I’m a need details person too.
Yep! It’s a ONE TIME FEE. So no recurring payments or subscriptions or anything. You pay once, and the program and access to the membership site are yours fo-eva.
No way Jose! I wouldn’t ask for money to tell you to eat cheese slices. That would just be plain wrong. :)- Each weeks’ meal plan is a custom set of recipes designed specifically for this program- meaning these recipes aren’t anywhere else.
Hey, that’s Rayzel Lam, Mb to you. 😉
No really, I get it. Which is why I’d like you to know that I had this meal plan reviewed in detail by 8 health professionals, from dietitians to nutritionists (and believe me it was NO small feat to get educated health peeps to agree to review something related to the hCG protocol! I must have contacted at least 150 people, then had to explain the whole thing etc etc and these 8 brave souls were willing to not judge hCG by it’s cover). You can see their approval of the meal plan and recipes here.
The reason they felt comfortable recommending it, with their own credentials behind it, is because I’ve done a LOT of research on the various factors that would be important to a meal plan like this that follows a protocol like Phase 2. The factors that effect how I designed the meal plan are:
These are the factors I have applied to my own life in maintaining my fat loss from the hCG protocol in full for almost four and a half years, learning from trial & error plus lots of google research. 🙂
THAT is the foundation the recipes and the layout of the meal plan are based on.
This depends on your definition of a lot. Let me tell you exactly how I’ve laid this out. The meal plan is designed for the most part where you will make a dish, and eat it for one meal, then eat the other half of the recipe as leftovers the following day for a meal. Ie. dinner one day, lunch the next, and vice versa.
However, there is also a SIMPLIFIED version of each week’s meal plan, with just as much detail for you, that involves batch cooking less recipes each week, and eating them times that week (ie. a lunch that you eat 3-4 days in a row, instead of twice).
Nope! That’s what’s so awesome about this is that if you choose to follow the exact meal plan layout, if you cook the recipes and eat the serving size it says, you will AUTOMATICALLY be gradually increasing your calorie intake each week, WITHOUT counting anything yourself! You can literally not even think about numbers, outside of scooping yourself out a 1 cup of cauliflower rice, or weighing yourself 6 oz of chicken etc.
Yes of course!
If you end up deciding to use the cookbook style PDF’s of the P3 recipes, each recipe has the nutrition information per serving clearly labeled so that you can just enter a custom entry on myfitness pal or whatever for “379 calories, 40g protein….” etc.
PLEASE note, if you start to enter in specific ingredients on an app like MyFitnessPal, you may find the numbers are not always the same as what my plans say- this is because there are a lot of inaccuracies with many of the ingredient entries on these apps. I used the USDA Nutrition Database for sourcing the macros for the ingredients of these recipes and had them cross-checked by a nutrition professional for accuracy.
Live with it. TOTALLY JOKING! No actually it’s very important that you not be hungry – I think that is one of my greatest fears in life, having to purposefully be hungry :)- There is a lesson on the P3 to Life membership site that will give you tips on how to easily increase your calories as needed on any given day if you are hungry after eating your P3 meals already. We’re talking simple stuff like having some olives. It ain’t hard to add food till you feel satisfied.
And to be perfectly honest, the number 1 question I mostly get from my P3tolifers through email is not what to do because they’re hungry, it’s “Rayzel, I’m getting full, should I still eat the whole meal?” These meals are well designed to give you a lot of volume for the calorie amount.
Answer to question btw: Do not each past fullness. Listen to your own hunger (or I’m-not-hungry-anymore!) signals to dictate how much you eat. Most find their appetite comes back in a gradual way during P3 and week 1 especially they often get fuller faster.
Basically, choosing any low carb recipes can totally work. BUT it’s not ideal because many of us, including myself, do not have a very good idea of just how much food we need and when our bodies are in that volatile place where weight regain is very easy after having lost so much weight in a short span of time on Phase 2, having a more strategic plan that’s laid out for us will make up for our lack of knowing what we need. So for instance, the meal plan as I’ve designed it increases your calorie intake gradually each week so that your body can adjust and adapt with the least chance of regaining fat.
When left to my own devices, I find that I end up eating a lot of volume of calorie dense foods and the calories for this quickly end up being over the quota of what my body can handle.
Guess what? While I can’t promise it will work AS well for you as following the specific meal plan (because of the gradual increase of calories and macros that happens with meal plan layout), I have all the Phase 3 recipes on the site as PDF’s just by recipe- so for instance there are PDF ebooks by type of recipe, rather than following the layout of the meal plan (ie breakfast, main meals, dessert smoothies). So if you can download those and be like, hmmmm which dessert smoothie do I feel like making tnite? I’m a rebel, you can’t tell me to eat a banana nut smoothie on day 5, I’m picking the pumpkin pie smoothie so there! You can totally do that. If you still want to track your calorie and macro intake, you can do that as each recipe has that information listed on it.
There is no way I can guarantee that. First it would illegal, but outside of that, our bodies are all so different and there is no way to be completely sure. What I can say though is that this is a much more strategic approach than guessing and making random low carb recipes. So basically it will make it much more likely that you will stabilize and maintain following this vs. not having a plan.
If it helps, so far all the women who email me who are actually following the program have either stabilized or even lost weight with P3tolife. It’s honestly a smashing success of a plan- more so than I could have ever thought possible.
Totally! Just email me: [email protected]
ALL the recipes in the P3toLife program are 100% gluten & gliadin free – in fact the entire plan is also grain free.
There is no dairy the first 2 weeks of the program except butter- and if butter is a problem for you it’s just a cooking oil so you could easily just use olive oil instead.
For weeks 3 and beyond, we occasionally utilize some dairy in the form of half and half or heavy whipping cream or cheese, but all of it is in small amounts and for the liquid dairy, these would all easily be replaceable by things like coconut milk or coconut cream (which is what the recipes I have in the first 2 weeks do!) and then for the dishes with a little cheese, there is only 1 recipe where the cheese is a main component- the eggplant lasagna- the rest of the dishes it’s really just a garnish type thing in small amount so you could simply sub a handful of nuts or seeds in place of it or some nutritional yeast (which we utilize in other dishes because it has a cheesy flavor!) If you have any additional questions about this just email us [email protected]!
To give you a few more details:
WEEK 11. Smoky Salmon & Crispy Roasted Brussel Sprouts (sub chicken breast or lean beef cut)
WEEK 21. Mediterranean Mahi-Mahi with Asparagus & Sundried Tomato Tapenade (sub chicken breast)2. Chili Lime Shrimp & Snap Peas (sub ground turkey maybe!)
WEEK 31. Salmon Salad Wraps (sub canned chicken- many do this anyway)2. Fish Taco Bowl (sub chicken breast or fajita style beef strips)3. Pan Seared Salmon & Broccoli Slaw (sub chicken thigh)
WEEK 41. Sesame Crusted Tuna Steak w/ Cucumber Avocado Salad (sub chicken thigh)
WEEK 51. NONE
WEEK 61. Cauli Rice Jambalaya with Chicken and Shrimp (can just use chicken only)
WEEK 71. Chimichurri Shrimp with Zucchini Corn Salad (sub chicken or beef)
If you don’t want to cook.
If you want to just eat chicken breast, lettuce and broccoli.
And I’m not being sarcastic here! A few of you truly don’t mind just eating super duper simple and mostly the same from day to day, and this is not that sort of plan.
I figure most of you can figure out how to eat simple chicken breast and salads if that’s what you’re aiming for. This plan is designed to show you the type of delicious, filling variety of eating that’s possible while still maintaining – a type of eating that you can see yourself eating forever without getting bored out of your mind or gagging on the thought of it.
Planning a bit ahead is of course, ideal. If you can get this program 1-2 weeks before P3, awesome. But maybe you’re more of the “planning-schmanning” mentality at the moment because you’re already……
It’s pretty much as simple as:
1. Get the program
2. Print/download Week 1 grocery list
3. Go shopping.
There are a couple specialty ingredients I try to include each week that are ideal to find on Amazon, but they are not required and can be subbed out or skipped.
We all must factor cost into the decisions we make. Is the cost worth the benefit? In this case, to help you decide if the Phase 3 program is worth the cost to you, consider this:
(She said she’d pay for it every P3 if she had too! Wow! But I wouldn’t make you guys do that).
ZERO RISK. Money Back Guarantee.
This is about giving you tools and strategies to help you as you navigate your weight journey. If you feel like the program isn’t doing this, I’m not here to hold your money hostage. You can just email me for a full refund. I mean that you guys. There is no time limit on this. People who this program is right for, it’s super right for. If it’s not the right thing for you, no worries- just email me.
What professional peeps have to say
Since I have a hunch my own qualifications,
Rayzel Lam, Mb, Mommy blogger, don’t really count.
After the hCG protocol, it is vital to have a properly mapped out diet plan to steadily bring your metabolism back to optimal speed. This needs to be done correctly in order to sustain the weight lost, and without shocking the body which would ultimately lead to unwanted fat storage. Rayzel’s Phase 3 Program does exactly that! It is laid out in a unique way, beyond the original P3 guideline of simply avoiding starch and sugar, by telling you exactly what to eat. It strategically sets appropriate caloric ranges, while including correct macro and micro-nutrient amounts for each day. As a registered dietitian, I can tell you that the layout of Rayzel’s P3 program is a wise approach to stabilizing weight loss after the hCG protocol.
Brianna Shahin, Registered Dietitian, MSc
Owner, The Food Pharm
A smooth transition from weight loss to maintenance is absolutely crucial for long term results. Rayzel’s P3 meal plan does just that; provides safe and effective guidelines for the transition from a low calorie HCG diet to a more sustainable plan for stabilization. Her plan is particularly advanced in the area of recipes. As a Registered Dietitian, I believe that Rayzel’s P3 plan is both safe and effective at transitioning HCG clients from HCG diets to stabilization. I would not hesitate to suggest it to my clients.
Melissa Ketter, Registered Dietitian
As a registered and licensed dietitian, I support Rayzel’s program. Each meal provides clients with the RDIs and macronutrients sufficient in stabilizing one’s weight. Rayzel has beautifully crafted your next meal plan. I appreciate that Rayzel took a personal experience and designed a plan that will help others succeed as she has. The plan balances macronutrients and calories to allow for your metabolism to adjust. Each week, the calorie goals accumulate gradually. The fat and carbohydrate ratios are increased slowly to reduce intolerance like stomach upset. I personally loved the smoothies for an afternoon pick up.
Maegan White, MA, RDN
The Wanderlust Dietitian
if you have another round of hCG to do,
you can be losing NEW weight
instead of re-losing the weight
you gained between rounds.
if you are mostly done losing weight, you can also be
DONE trying to constantly fit more hCG rounds
into your already busy and will-power strained life.
Remember, this is not a magic fairy dust program,
HOWEVER, it’s many steps above
the fly-by-the-seat-of-my-pinterest-pants program,
and it will increase your odds of success many-fold
while saving you tons of time, energy, sanity, and possibly….
prevent a full-on emotional breakdown
with ben & jerry’s as your buddy. 😉