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HCG Diet Guide
Brought to you by
www.VitaSouth.com
In partnership with
NBH Lifetime Health
Weight Loss & Hormone Centers Austin / Tel 512-266-6713 / College Station / Tel 979-691-8100
Odessa / Tel 432-362-5433 / San Antonio / Tel 210-497-5371
Note 1: If you feel tired during the program, sublingual B12 can help.
Note 2: The preservation of muscle mass is a key to this program. Resistance
exercise 2 to 3 x per week for 20 to 30 minutes helps this process as does protein.
Sugars: At Natural Lifetime Health, we advocate that all sugars be eliminated from the
diet. The reasons for this are not just due to weight but to aid in cancer prevention and to
avoid “feeding the toxins” in the body.
For those who feel the need for sweeteners on the HCG diet, we note that two sugars are
sometimes approved on HCG diets. These are Xylitol and Stevia.
We carry Xylitol and recommend it for the reason that it does not metabolize as sugar
and it has been shown to have no effect on insulin levels and may be effective in
preventing tooth decay.
Should be only used in small amounts.
Stevia is derived from a shrub and the raw leaf is 60 times sweeter than sugar. In
concentrate form, it is 150 to 300 times sweeter. Many say this is a safe sweetener.
Scientists studying the potential toxicology and toxicity of stevia have several main
concerns. Energy Metabolism: Large amounts of stevioside can potentially interfere
HCG Protocol Diet Page 15
with absorption of carbohydrates in animals. It can further disrupt the
metabolizing/conversion of food into energy. Cancer: Steviol has successfully been
converted into a mutagenic compound, which may promote cancer. The Scientists don’t
yet know if this will happen in human cells.
Permanent Weight Loss
At NBH Lifetime Health, we have been treating patients for hormonal deficiencies and
weight problems for more than 12 years. During this time, we have found (1) that most
weight loss issues are related to hormones and (2) conventional medicine and popular
weight loss programs do not understand this relationship.
This does not mean that diet and exercise are not critical – they are when done correctly.
However, unless hormone issues are eventually addressed, weight loss will not be
permanent. This is why 95% of people who lose weight with popular weight loss
programs or conventional medical weight loss programs will regain their weight.
Hormone issues that can contribute or cause excess weight include the following: low
thyroid function, PCOS (polycystic ovary syndrome) in ladies, inadequate levels of
progesterone in ladies leading to estrogen dominance, low levels of testosterone in men
and women, low levels of hormones in woman including peri-menopausal and post
menopausal women and in men from ages 30 onward including andropause, adrenal
fatigue, low levels of DHEA, poor sleep due to increased levels of cortisol (the stress
hormone) and low levels of melatonin. Another major factor is the hormone insulin. As
we age, we all have increasing levels of insulin resistance which causes the body to store
more fat. This can also lead to type 2 diabetes.
At NBH Lifetime Health, we recognize and treat the underlying causes of weight gain
and we practice quality of life and preventive medicine. Our philosophy is simple.
Science gives us the knowledge to be healthy.
HCG Protocol Diet Page 16
Recipes and Tips The following provides additional guidance and recipes for the HCG diet. It is recommended that 3 ounce containers be used to prepare your food in advance. Do not eat less than the 500 calories. If you consistently eat too little, your body will start to think it's in a starvation state and weight loss and fat loss will become more difficult. The recipes below can be made for multiple servings. Divide them into 3 ounce containers. It is recommended that you use a scale to weigh food.
SALADS Tasty Chicken Apple Salad 2 cups raw spinach or romaine lettuce ½ cup chopped apple 100 grams chicken breast (3.5 ounces measured raw) Vinaigrette, Lemon or Citrus Dressing Cook and chop chicken. Arrange spinach or lettuce or plate, sprinkle with chopped apple and chopped chicken. Spray or spoon on Vinaigrette, Lemon or Citrus Dressing. Servings: 1 protein, 1 vegetable, ½ fruit Strawberry Chicken Salad 2 cups raw spinach or romaine lettuce 3 to 5 small-medium sliced strawberries 100 grams chicken breast (3.5 ounces measured raw) Vinaigrette Dressing Cook and chop chicken. Arrange spinach or lettuce on plate, sprinkle with chopped chicken and strawberries. Spray or spoon on Vinaigrette Dressing. Servings: 1 protein, 1 vegetable, ½ fruit Crunchy Chicken Salad 100 grams chicken breast (3.5 ounces measured raw) ½ chopped apple 1 or 2 stalks chopped celery Vinaigrette, Lemon or Citrus Dressing Cook and chunk chicken. Toss chicken, apple and celery. Spray or spoon on Vinaigrette, Lemon Citrus Dressing. Servings: 1 protein, 1 vegetable, ½ fruit Shrimp-Spinach Salad 2 cups raw spinach or romaine lettuce 100 grams grilled shrimp (3.5 ounces measured raw) Dash of garlic salt Vinaigrette Dressing Grill shrimp with dash of garlic salt. Arrange spinach on plate and add shrimp. Spray or spoon on Vinaigrette Dressing. Servings: 1 protein, 1 vegetable
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Soups – Some make multiple servings – good idea Chicken Bouillon Base 6 100 gram (3.5 ounces measured raw) pieces of chicken breast (total 21 ounces) 8 cups of water ¼ teaspoon garlic powder ¼ teaspoon onion salt ¼ teaspoon celery salt ¼ teaspoon poultry seasoning ¼ teaspoon black pepper 1 ½ teaspoon sea salt Combine ingredients in soup pot and cook until chicken is done. Remove chicken and refrigerate or freeze to use at a later time (6 servings). Also freeze bouillon base for future cooking. Put 2 cups in a medium size container to make soups or 4 tablespoons in a small container to sauté vegetables. Chicken Soup 2 cups Chicken Bouillon Base 3 stalks coarsely chopped celery 100 grams (3.5 ounces measured raw) chopped cooked chicken breast Cooked combined ingredients on medium until celery is tender. Servings: 1 protein, 1 vegetable French Onion Soup 2 cups Chicken bouillon base 1 whole sliced sweet onion Simmer on low for 1 hour Servings: 1 vegetable Beef Onion Bouillon 2 cups Chicken Bouillon Base 1 whole sliced sweet onion 100 grams (3.5 ounces measured raw) 93% fat free ground beef Beef on George Foreman grill. Simmer combined ingredients on low or 1 hour. Servings: 1 protein, 1 vegetable
Lemon Oregano Whitefish Packet w/ Asparagus 100 grams (3.5 ounces measured raw) whitefish Asparagus (cup -- allowed amount) Juice of one lemon Teaspoon oregano Salt/pepper Preheat the oven to 400F. Snap off woody ends of asparagus and discard. Tear off a large sheet of non-stick aluminum foil. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper. Place whitefish on top of asparagus. In small bowl, combine lemon juice & oregano, and pour over fish. Fold up edges and completely seal packet on all sides. Bake 10-20 mins, until fish flakes. Serve.
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Tangy Tomato Soup 1 cup Chicken Bouillon Base 1 large or 2 small tomatoes 1 clove minced garlic ½ teaspoon onion salt ½ teaspoon basil Ground pepper Sautee garlic in one teaspoon of bouillon base and set aside. Puree tomatoes in blender and then cook over medium heat to a boil, stirring frequently. Turn heat to low. Add remaining bouillon base, garlic, onion salt to tomatoes. Cover and simmer for 10 minutes. Stir in basil, pour in soup bowl and sprinkle with ground pepper to serve. Servings: 1 vegetable Cucumber Apple Salad ½ chopped apple 1 sliced cucumber 2 teaspoons apple cider vinegar 1 teaspoon water Garlic salt Pepper Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper to taste. Servings: 1 vegetable, ½ fruit
ENTREES Beef Entrees Choosing cuts of beef – The best cuts of steak for this phase of the HCG diet are: filet mignon, flank steak, T-bone, top round, top sirloin and tenderloin with all visible fat removed. The best cuts of roast for phase I of the HCG diet are: bottom round, eye of round, and sirloin tip. If you are going to eat ground beef, it should be, at a minimum, 93% fat free and eaten no more than 2 or 3 times a week. We generally do not recommend ground beef. Veal Chops (3 servings of protein) 1 cup Chicken bouillon Base ½ clove minced garlic ½ teaspoon dried crushed oregano leaves 3 100 gram (3.5 ounces measured raw) veal chop pieces ¼ cup cold Chicken Bouillon Base Cut veal pieces from the chop, removing all visible fat. Do not use ground veal as the fat content is too high. Combine chicken bouillon base, garlic, and oregano. Place veal pieces in a shallow bowl or heavy plastic bag. Pour mixture over veal pieces. Refrigerate for 2 to 4 hours, turning occasionally. Drain veal; reserve marinade. In skillet over medium heat, brown veal piece in a small amount of the reserved marinade. Reduce heat; cover and simmer for 30 minutes, or until tender. Servings: 3 proteins
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Veal with Grilled Onions 1 whole sliced sweet onion 100 grams (3.5 ounces measured raw) veal Acquire veal from a chop, removing all visible fat. Do not use ground veal as the fat content is too high. Sandwich meat between onions on George Foreman grill. Sprinkle meat and onions with sea salt. Works equally well with veal, beef and chicken. Servings: 1 protein, 1 vegetable Fish in a Bag 4 sheets of parchment paper 2 100 gram (7 ounces weighed raw) pieces of allowable fish (e.g. Tilapia) 4 cups of fresh spinach, washed and dried 4 teaspoons vinaigrette, Lemon or Citrus Dressing All-Purpose Seasoning Cooking fish in a parchment bag results in a moist, flaky fish. Place 2 cups of spinach in the center of each of 2 of the parchment paper pieces. Top each spinach stack with 2 teaspoon dressing. Place one piece of fish on top of the spinach mixture. Sprinkle with seasoning and top with 1 teaspoon dressing. Place one sheet of the parchment paper on top of each piece of the fish. Crimp the two sheets of parchment paper like a piecrust until the bottom and the top are completely sealed. Place the bags of tilapia onto a cookie sheet and cook in a preheated 400 degree oven for 15-20 minutes. Place the bag onto a plate and slice the parchment open at the table to enjoy. Servings: 2 proteins, 2 vegetables Bunless Burger 100 grams (3.5 ounces measured raw) 93% fat free ground beef 1 large tomato Onion salt Ground pepper Dill seed Prepare ground beef patty on George Foreman grill. Cut horizontally so have 2 thin patties. Sandwich each patty between 2 slices of tomato. Sprinkle with onion salt, ground pepper and a tiny bit of dill seed. Serve with sliced tomatoes for the rest of your vegetable. Servings: 1 protein, 1 vegetable HCG Taco Salad Ingredients Ground bison (buffalo), 100 grams (3.5 ounces measured raw) Onions, raw, .25 cup, chopped Red Ripe Tomatoes, 1 medium whole (2-3/5" dia) Garlic powder, ½ tsp Cucumber (peeled), 1/2 cup, pared, chopped
Directions
Use a calorie free oil to cook ground bison and sprinkle spices over it while it cooks. Chop up the veggies and mix together with cooked meat.
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Cucumber Salad – with meat 1 cucumber peeled, seeded and diced 1 tomato diced 1/4 cup of green onions sliced 1 tsp lemon pepper 1 tsp garlic powder or 1/2 tsp chopped garlic 1 tsp lemon juice 100 grams (3.5 oz raw meat) - cooked any style and cubed into bite size pieces
Directions
Add ingredients into bowl and stir. Fish in a Bag 4 sheets of parchment paper 2 100 gram (7 ounces weighed raw) pieces of allowable fish (e.g. Tilapia) 4 cups of fresh spinach, washed and dried 4 teaspoons vinaigrette, Lemon or Citrus Dressing All-Purpose Seasoning Cooking fish in a parchment bag results in a moist, flaky fish. Place 2 cups of spinach in the center of each of 2 of the parchment paper pieces. Top each spinach stack with 2 teaspoon dressing. Place one piece of fish on top of the spinach mixture. Sprinkle with seasoning and top with 1 teaspoon dressing. Place one sheet of the parchment paper on top of each piece of the fish. Crimp the two sheets of parchment paper like a piecrust until the bottom and the top are completely sealed. Place the bags of tilapia onto a cookie sheet and cook in a preheated 400 degree oven for 15-20 minutes. Place the bag onto a plate and slice the parchment open at the table to enjoy. Servings: 2 proteins, 2 vegetables
Herbs, Spices, Seasonings (check labels for any added fat or sugars) Allspice Italian Seasoning Garlic Salt Apple Cider Vinegar McCormick Italian Seasoning Ginger Basil Mint leaves (dried or fresh) Black Pepper Bay Leaf Nutmeg White Pepper Cayenne Pepper Onion Powder Celery Salt Onion Salt Chili Powder Oregano (dried) Chili Seasoning Paprika Chinese Style Five Spice Parsley (fresh or dried) Cilantro (fresh) Peppercorns Cinnamon Poultry Seasoning Coriander Rosemary (fresh or dried) Creole Seasoning Sage (dried) Cumin (Ground) Sea Salt Dill (Fresh) Thyme Dill Seed Thyme Leaves Garlic Cloves Tony Chachere’s Original Creole Garlic Granules Seasoning Garlic Powder Turmeric
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Most Common Errors during 500 Calorie Diet Phase
1. Not loading enough fat during the load days (first two days of HCG). This might explain hunger and associated crankiness during the first week of the HCG restricted calorie diet.
2. Eliminate all diet drinks including Crystal Light, diet soda or other diet drinks – only water teas, coffees, and mineral water. You can add one lemon each day.
3. No gum, mints, etc. allowed during the restricted calorie diet. Again, some still lose when violating this directive, but it is a place to review if losing slows.
4. Mixing vegetables at a meal. Dr. Simeon’s protocol states one vegetable type. While many people lose quite satisfactorily when mixing vegetables, it is a place to review if losing slows.
5. American beef is noted as significantly more fatty than the beef. The Simeon’s protocol was used in Europe. Veal and buffalo meat are replacements, but are sometimes hard to find. Many participants can quicken weight loss by eating less beef and more chicken or allowable fish/seafood, in particular.
6. Weight of proteins to be based on PRECOOKED weight, not post cooking – this can make quite a difference in the prescribed serving with certain proteins.
7. Eating the same proteins for both lunch and dinner. Food selections are to be varied. 8. Not drinking enough water – you should be drinking at least 2 quarts of allowable liquids
per day. 9. Try to weigh in at the same time and with similar clothes at each weigh in order to avoid
false appearance of weight gain/loss. 10. Avoid eating at restaurants because to a large degree the meats have been “juiced” or
manipulated to be more flavorful, tender or juicy with a multitude of processes that could easily slow your weight loss, particularly chicken.
Time Saving Tips 1. Purchase thawed protein servings (shrimp, chicken breast, crab, and fish) and, instead of
putting it in the freezer in big quantities, divided the portions into the prescribed 100 gram (3.5 ounces raw) servings, then freeze in the individual size servings. Note: Some participants take this one step further and actually cook the protein before freezing so that it can just be reheated or put on a salad before eating.
2. Each morning (or the night before) pick two different proteins for the upcoming day and move them to the refrigerator to thaw. Thawing won’t take long and cooking only takes a couple of minutes on the George Foreman Grill. This saves very much time compared to putting blocks of frozen chicken breasts, etc. and trying to work with it when you want your 100 grams for a meal.
3. Fill 7-14 syringes at a time instead of one each morning. Refrigerate syringes. 4. Use a George Foreman grill for meat – almost everything is done in about three minutes.
Plateau Breakers and to Maximize Daily Weight Loss 1. Increase water intake to 2-3 quarts per day. 2. Try adding a glass or two of green tea to your day. 3. Don’t eat 2 apples for the two fruits or cut down on the size of the apples. 4. If mixing vegetables, stop. Cut American beef down or out. 5. Check all condiments for any form of sugar. “Garlic Salt” may list sugar as an ingredient. 6. Any seasoning salt or seasoning product must be carefully checked. 7. If having trouble with constipation, advise staff. Smooth Move tea may help as may Epsom salt baths.