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This phase introduces structural balance without using a scale or app.

: Continue until you no longer fear the idea of tracking your food. Phase 3: Portion Control & Macros (1–3 Months) 122562

: Reducing stress and ending the "restriction mindset." This phase introduces structural balance without using a

: Getting used to the mechanics of tracking without the pressure of a target amount. and fats without restriction.

: Weigh and track your food, but do not set a calorie deficit.

: Maintenance. Ensuring you get roughly the right balance of protein, carbs, and fats without restriction.