HCG Diet Guide 2015 · 2016-01-19 · Page 2 Quick Start Guide hCG comes in various forms such as...

HCG Diet Guide

Table of Contents

Table of Contents 1

Quick Start Guide 2

Top Ten Items 2

Protocol vs. Variation 3

Phase II in a Nutshell 7

Very Important 8

Phase III in a Nutshell 8

Phase IV in a Nutshell 9

Quick Calorie Counter 9

FAQ’s 11

Recipes 14

This guide is intended as a reference only and not intended as a medical manual. The information given here is

designed to help you make informed decisions about your health. It is not intended as a substitute for any treatment

that may have been prescribed by your doctor. It is most important to consult your physician before you being any

weight loss program including this one. If you suspect that you have a medical problem, we urge you to seek

competent medical help and assistance.

These statements have not been evaluated by the Food and Drug Administration. We are not doctors nor do we

claim to be. The information in this guide is not intended to diagnose, treat, cure, or prevent any disease. Consult a

physician if taking any medication or if you have any medical condition.

Quick Start Guide

hCG comes in various forms such as injections, sublingual drops and pellets. Whether you choose

to get injections or take sublingual drops or pellets, the results should still be very effective. There are

various reasons why some dieters choose one method over another but ultimately it is a personal choice.

Whether it is for financial reasons or someone you know has succeeded with a specific method or you

fear side effects, all methods have been proven to work.

The HCG Diet was originally created by Dr. ATW Simeons over sixty years ago. It consists of

four ‘Phases’ that require a specific diet plan (“Protocol”) to be followed. We will discuss the details

further but in its simplest form the phases are:

• Phase 1 (Days 1 & 2): Eat and drink anything and as much as you want.

• Phase II ‘VLCD’ (Days 3-24, 21 days minimum, or 3-48 days maximum depending

on goal weight) Very low calorie diet between 500-600 calories eating only allowable

foods. Up to 30 minutes light exercise daily. *Note: It is best to stop taking HCG for 3

days before starting phase III.

• Phase III ‘Maintenance’ (21 days): Begin adding back calories and foods such as dairy

or nuts, no more than 1500 calories per day (weigh-in daily, if you gain more than two

pounds refer to ‘Tips for Stalls & Gains’ on page 21). Exercise at any capacity.

• Phase IV (For Life): Begin eating normally, adding back whole grain carbohydrates,

fruits, vegetables and protein. Warning: You know what got you here, tread carefully and

watch your calorie intake.

Top Ten Items

1. Bathroom Scale - Weigh yourself on Day 1, Phase 1. Daily weigh-ins, the first thing in the

morning are highly recommended.

2. Measuring Tape – Take your measurements on Day 1, Phase 1 then weekly measurements.

3. Food Scale - Used primarily for measuring proteins.

4. Measuring Cup – Used for measuring raw vegetables.

5. Water Bottle – to promote daily hydration. Half your weight in ounces is recommended daily

(unless health issues prevent this).

6. Walking Plan – Up to 30 minutes of walking, while not required, will make you feel better

overall.

7. Before Picture – Taken on Day 1, Phase 1.

8. Meal Plan – At least one week of meals planned ahead of time is highly recommended to avoid

cheating and to make sure you have the proper foods on-hand for the diet.

9. Food Journal – This is highly recommended to track daily calorie intake and any notes on daily

weight loss since some foods warrant bigger losses than other foods.

10. Support – No one can deny the power of support whether it is from a medical professional,

family member or friend.

While the above items are not required they will be a HUGE benefit when following the HCG Diet,

or any other diet as well. Not only will the diet be much easier to follow but it will also be so much

more effective.

Protocol Vs. Variation

Since foods affect us all in different ways, we have included a “Protocol” section

(following the original protocol to a “T”) and a “Variation” section based on the thousands of

dieters who have tried variations to the diet and have succeeded. Although, the best results will

come from following the original protocol as much as possible, realistically, dieters do get bored.

Rather than getting bored with the diet and cheating, or giving up overall, it’s better to

add some variety that has till proven to be effective for thousands of HCG Dieters. We’ve also

included additional “Tips” to help you along the way.

Phase Details

Once you have begun taking your HCG as directed, you may begin the Phases below.

PHASE I

Days 1 & Two

“The Pig-out Days”

Eat anything and everything you want during these 2 days while taking your HCG as

directed. These days are usually called “The Pig-out Days” for good reason. The reason for these

days is to 1) get all of your favorite foods and cravings out of your system and 2) to enable the

HCG to build up in your system (it takes two days to become effective).

PHASE II

(Days 3-24+, maximum of 45 days)

“Very Low Calorie Diet (VLCD)”

This is the most important part of the diet and requires a good amount of discipline. The “Very

Low Calorie Diet” requires you to eat specific “allowable” (or protocol) foods. You must stay within the

limit of 500 MAX!

BEVERAGES

Protocol

• Any sugarless Tea or Coffee

• Up to one tablespoon of milk is allowed per day

• Stevia is allowed as a sugar substitutes.

• Recommended up to 2 liters of water per day spread out with meals or by themselves

Variation

• Plain no/low sodium seltzer water with flavored Stevia drops (available at TheDietShop.com) are

a popular alternative.

• Diet sodas, teas, or mixed drinks are cautionary items as some people stall due to the effect diet

sodas have on some people (due to artificial sweeteners used, and other chemicals that

manufacturers tend to use).

• Flavored coffee is cautionary as some may contain hidden sugars. Be sure to check full ingredient

list.

• Saccharin, Aspartame, Sucralose and other sugar substitutes are iffy due to the various chemicals

used – be aware of how it affects you and your weight loss goals.

TIP: It is recommended that some people with high levels of stress limit their coffee intake as both

combined can raise cortisol levels and cause more belly fat to be stored, hence, it may make people stall

in their weight loss in a big way. Also, some people are more prone to the acidic effect (dryness, itchy

skin) that caffeine in general can cause. If you are under a lot of stress it is recommended to switch to tea

until your stressful phase becomes a little more tolerable.

PROTEINS

Protocol

Lunch: 100 grams or 3.5 ounces (weighed raw) of any of the following LEAN meats (with any visible fat

removed). Eat one kind of protein at lunch and a different kind at dinner.

• Beef – Limit beef to one to two times per week

• Chicken Breast

• Crab

• Fish, Fresh White

• Lobster

• Shrimp

• Veal

These must be boiled, sautéed or grilled without any additional fat.

TIP: Cooking meats on a leaf of cabbage will prevent the meat from burning the pan and sticking to it.

NOT ALLOWED: Salmon, eel, tuna, herring, dried or pickled fish.

Variation

A meat is a meat is a meat, right? Not so, but some people do okay on some variations (listed below). As

always, write down what you eat and keep an eye on any stalls or gains when eating the following:

• Canned Tuna IN WATER

• Ground Turkey

• Turkey Breast

• Dark Chicken (legs, thighs)

VEGETABLES

Protocol

Vegetables Allowed (two servings per day – ONE KIND per meal is recommended)

TIP: Protocol states “a serving size” of vegetables listed, since there are no exact measurements we have

used a general serving size of 4 oz. (2x a day) or up to 2 cups (2x a day) Loosely packed in a measuring

cup and NOT weighed (whichever is less). ALWAYS stay within your calorie requirements for the day

no matter what

• Asparagus

• Beet-Greens

• Cabbage

• Celery

• Chard

• Chicory

• Cucumbers

• Fennel

• Green Salad

• Red Radishes

• Spinach

• Tomatoes

TIP: Some dieters find that tomatoes make them stall. Also, celery and cabbage are natural diuretics and

may aid in a more successful weight loss.

Variation

• Mixing allowable vegetables; salsas, mixed salads.

• Adding other vegetables such as green peppers, jalapenos, cilantro, cauliflower, broccoli, etc.

AVOID: starchy vegetables: corn, peas, carrots, beans, etc.

FRUITS

Protocol

Fruits Allowed (2 servings per day):

• A small or medium apple

• A handful of strawberries (around 6 medium)

• One half grapefruit

• Orange

TIP 1: Fruit should be eaten between meals as a snack versus with meals.

TIP 2: Some users have stalled with oranges. Keep an eye on your journal and weight to see if this

happens.

TIP 3: Green apples are preferred over red apples due to their higher anti-oxidant properties.

TIP 4: Doubling up is not recommended (eating two fruits in one sitting or eating a fruit with your lunch

or dinner).

BREADS

Protocol

(2 servings per day)

• One Grissini breadstick OR

• One Melba Toast (found in the cracker aisle at grocery store)

TIP 1: Breadstick should be eaten between meals as a snack versus with meals. “Not more than four

items listed for lunch or dinner should be eaten at a time. –Simeons

TIP2: Some users stall with the Melba Toast, make not of this in your journal and omit it if necessary.

SEASONINGS

Protocol

• Juice of one lemon allowed daily for any purpose (foods, drinks)

• Sea Salt (limit sodium to avoid water retention)

• Pepper

• Vinegar (apple cider is preferred)

• Mustard powder

• Garlic

• Sweet Basil

• Parsley

• Thyme

• Marjoram

Do not use: Butter, oils, or dressings.

Variation

Just with any other “Variation” item, it is highly recommended to check any ingredients for hidden

sugars, starches or higher sodium. Spices not listed on here (such as curry, jalapenos, etc.) are up to the

user. Thousands of dieters have still remained successful adding a variety of spices – the choice (and

taste) is up to you!

TIP: Some dieters enjoy using Sugar-Free dressings as healthy alternatives. Used sparingly they have not

shown to have a big impact on weight stall or gain.

VEGETARIAN ALTERNATIVES

Protocol

If you do not eat meat you can replace any meats with the options below. Fruits, veggies and bread

options remain the same.

• 3 egg whites = 1 serving of protein

• 3.5 oz. of cottage cheese (made with skim milk) = 1 serving of protein

• 500 cc/16 ounces of skim milk = 2 servings of protein per day

Expected weight loss is approximately half of non-vegetarians.

Additional Tips:

• Spread your meals evenly throughout the day

• Prescription, OTC meds & vitamins are okay to take (make sure there are no hidden sugars).

• Use non-oily creams, lotions and moisturizers

• DO NOT skip meals

• Limit your salt intake

• If its not on protocol DO NOT touch it!

OPTIONAL BREAKFAST

Variation

Some Dieters add additional protein to their breakfast:

• Three egg whites (no oil added)

TIP: To add this to your breakfast you will have to omit a fruit/veggie in order to meet and not exceed

your daily caloric intake of 500 (no more than 600 calories). Use these “Variations” sparingly.

PHASE II IN A NUTSHELL Sample “Protocol” Menu

This is a sample menu for an average day on Phase II

Breakfast: Coffee, Apple

Snack: Grissini Breadstick

Lunch: Protein, Veggie

Snack 2: Breadstick, Fruit

Dinner: Protein, Veggie. Eat dinner at least three hours before bed.

TIP: Dr. Simeons recommends eating fruits and breads separate from proteins and vegetables

Protein: about 3 ounces cooked, measure 3.5 ounces RAW.

Vegetables: 4 ounces of weighed vegetables or 2 cups loosely packed (whichever is less).

VERY IMPORTANT Bonus: HCG helps your body to release between 1,000 – 4,000 of stored calories. Eating only 500-600

calories a day satisfies most people since the rest is being utilized by the body with the help of HCG. In

other words, you eat 500-600 calories a day but HCG will tell your body to get the rest of the calories

from your body!

WARNING: When using HCG it is very important to NOT cheat! Since HCG uses Stored calories when

following the strict diet, if you happen to cheat on a daily basis you will gain weight rapidly (a lot faster

than without HCG). So make sure you are ready to commit 100% or just go off the HCG until you are

ready both mentally and physically. Again, just as HCG helps you lose rapidly, if you eat the wrong foods

while taking HCG it will help you gain rapidly – beware and do not take HCG when not following

protocol (unless you are loading for two days only at the beginning of the diet)!

Remember: You will NOT be on this forever, it takes AT LEAST 21 days on both PHASE II and Phase

III (total 42 days) to be successful.

PHASE III in a NUTSHELL

Step 1: Days 1-3 Stop taking any HCG product for 3 days but continue the 500 calorie diet. Repeat: Stop

taking any HCG product for 3 days before increasing your 500 calories. This is very important because if

there is any trace of HCG in your system while you begin to eat normally any additional calories WILL

CAUSE YOU TO GAIN WEIGHT QUICKLY!

Step 2: Days 4-25 Slowly begin to increase your calories to 700 to no more than 1500 per day by adding

more dairy, healthy fats, and protein to your daily meals. Larger meals are acceptable as long as they are

minimal in carbohydrates.

Important: Do not eat less than 1250 calories per day.

AVOID

• Breads, crackers

• Pastas

• Rice

• Starchy vegetables: potatoes, corn, peas, beans, etc.

• Sugars, desserts, sweets

TIP 1: It will take approximately three weeks for your body to register your new weight

TIP 2: If you find yourself gaining more than two pounds it is very important to do a “Steak Day”.

Important: A steak day must be done the following day from your weight gain discovery in oder to resume

your previous weight (prior to gaining 2 lbs). This must be done any time you find yourself a minimum

of 2 lbs. heavier.

PHASE IV in a NUTSHELL

DIET: You can now begin to eat more calories based on your height/weight. You can also begin adding

more carbohydrates such as whole grain breads, pastas, crackers, etc.

EXERCISE: You can now do any cardio or weightlifting activity to your heart’s content. Always check

with your physician when embarking on a new exercise regimen.

TIP: DO NOT GO OVERBOARD! It is unhealthy to yo-yo diet. Always watch your food choices and

weigh yourself daily and measure often to keep track of yourself. Remember, this is a lifestyle change and

you’ve come this far to go back to what got you here.

STAY STRONG & BE HEALTHY

Q u i c k C a l o r i e C o u n t e r

Beef (3.5 ounces measured/weighed raw)

• 93/7 Lean Ground Beef 150 cal

• Cube steak 160 cal

• Sirloin Tip Side Steak 130 cal

• Top Round Steak 166 cal

• Tri-Tip Steak 154 cal

Chicken (3.5 ounces measured/weighed raw)

• Chicken Breast 87 cal

Fish, Seafood (3.5 ounces measured/weighed

raw)

• Catfish 100 cal

• Cod 85 cal

• Coley 100 cal

• Crab 100 cal

• Dover Sole 88 cal

• Flounder 68 cal

• Haddock 87 cal

• Hake 84 cal

• Halibut 102 cal

• Hoki 190 cal

• John Dory 90 cal

• Lemon Sole 79 cal

• Lobster 85 cal

• Ling Cod 87 cal

• Marlin 96 cal

• Monkfish 98 cal

• Parrot Fish 83 cal

• Perch 124 cal

• Pike 97 cal

• Plaice 82 cal

• Pollack 98 cal

• Pomfret 87 cal

• Red and Grey Mullet 117 cal

• Redfish 97 cal

• Rock Salmon/Dogfish 150 cal

• Rohu 97 cal

• Saithe 92 cal

• Sea bass 125 cal

• Sea Bream 96 cal

• Shark 187 cal

• Shrimp 80 cal

• Skate 95 cal

• Tilapia 96 cal

• Tuna, canned in water 73 cal

• Turbot 95 cal

• Whiting 87 cal

Veal (3.5 ounces measured/weighed raw)

• Veal 114 cal

• Veal, sirloin 110 cal

Vegetables

• Asparagus (4 ounces) 23 cal

• Asparagus (10 medium spears) 30 cal

• Beet Greens (4 ounces) 27 cal

• Broccoli (4 ounces) 39 cal

• Broccoli (5” spear – 31 grams) 11 cal

• Celery (4 ounces) 17 cal

• Cabbage (4 ounces) 27 cal

• Cauliflower (4 ounces) 25 cal

• Chard (4 ounces) 24 cal

• Chicory (4 ounces) 23 cal

• Cucumber (4 ounces) 14 cal

• Cucumber (English Long) 60 cal

• Fennel (4 ounces) 23 cal

• Lettuce, all varieties (4 ounces) 23 cal

• Red Radishes (4 ounces) 14 cal

• Spinach, raw (4 ounces) 23 cal

• Spinach, frozen (4 ounces) 23 cal

• Spinach, cooked (4 ounces) 35 cal

• Tomato (medium) 22 cal

Fruit

• Apple (small) 55 cal

• Apple (medium) 72 cal

• Apple (large) 110 cal

• Orange (Naval) 69 cal

• Orange (Florida) 65 cal

• Orange (California) 59 cal

• Strawberries, 12 large 72 cal

• Strawberries, 10 medium 40 cal

• Pink Grapefruit (medium) 60 cal

• White Grapefruit (medium) 40 cal

Bread

• Grissini Breadstick (3 grams) 12 cal

• Melba Toast (3 grams) 12 cal

• Melba Toast (5 grams) 20 cal

Spices

• Chili Powder (1 Tbsp) 24 cal

• Garlic Powder (1 Tbsp) 28 cal

• Oregano (1 Tbsp) 14 cal

• Onion Powder (1 Tbsp) 23 cal

• Paprika (1 Tbsp) 20 cal

• Seasoned Salt (1 Tbsp) 12 Cal

FAQ’S

WHAT IS HCG AND HOW DOES IT WORK?

HCG is usually called the pregnancy hormone even though the male body also produces it. One of the

functions is that it allows the pregnant female to metabolize fat and use it as energy for both mother and

fetus in the womb. For weight loss, only a very small amount of HCG is used to capitalize on this bodily

mechanism. Using HCG for weight loss does not mimic pregnancy and can be safely used by both men

and women. When following the 500 calorie diet (Phase II) HCG enables your body to replace the

necessary calories by using your stored fat up to 1200-4000 calories per day. This is why people are able

to remain on this diet without feeling very hungry. Cravings are always the culprit more than actual

hunger.

WHAT HAPPENS IF YOU CHEAT OR FALL OFF THE DIET?

Sometimes events come up where we fall of the diet wagon. If you happen to cheat just continue the diet

the following day. One thing to note about cheating is that it can stall/gain your weight for at least 2-3

days afterwards. Cheating is not really a good idea, but it happens to all of us sometimes and its best to

continue and try your best to avoid doing it again until you are done with your phase (es). NOTE: DO

NOT CONTINUE TO TAKE HCG WHILE CHEATING CONTINUOUSLY! If you must take a break,

do so, but remember HCG will remain in your body for up to three days after you stop. Taking in

excessive calories with HCG in your system will cause you to regain your weight faster- WAIT THREE

DAYS FOR THE HCG TO LEAVE YOUR SYSTEM BEFORE RESUMING YOUR BAD HABITS.

When you are ready to return to the HCG Diet then take your HCG as recommended and continue where

you left off. If it has been 21 days or more since you’ve been on HCG then start all over with Phase I

(loading days) and so on.

DO I NEED TO TAKE A MULTI-VITAMIN?

You are welcomed to take any vitamin you were taking before. Many dieters have found that B12 gives

them the extra energy they need. Some people prefer to take electrolyte water for added energy. Whatever

your choice, always check with your doctor for any vitamin deficiency concerns you may have.

WHAT IF I AM ON MEDICATIONS OR HAVE A HEALTH ISSUE?

There are many dieters who have suffered from diabetes or thyroid problems and have still been

successful with their weight loss. Always check with your physician with any health or medicine-related

concerns or questions.

DROPS OR INJECTIONS – WHICH IS BETTER?

You will find countless arguments for and against either method. In a nutshell, drops are less expensive

than injections. Drops need to be taken several times a day at home (spread out evenly) versus injections

(one time a day, every day at a doctor’s office). Both methods have proven to be successful.

SHOULD I EXERCISE?

During Phase II (low calorie phase) you are allowed to exercise up to 30 minutes of walking per day. The

main reason is that you don’t want to run negative on your daily consumption of calories which in turn

will cause your body to start storing calories (stall or gain weight). If your daily routine requires more

than recommended, then you should calculate approximately how much you are burning and add an extra

protein to your daily menu to remain in the 500-600 calorie range.

HOW LONG DO I NEED TO REMAIN ON THE DIET?

Phase I: 2 days

Phase II: 21 days (minimum) or 45 days (maximum) depending on your weight loss goal.

Phase III: 21 days (to reset your hypothalamus)

Phase IV: Lifestyle change

VARIATIONS ON THE DIET, REALLY?

We constantly get asked whether certain fruits or veggies can be added to the diet, the answer is yes and

no. We don’t recommend adding anything not listed here for the first 21 days on the VLCD at least. If

you feel you want to experiment and add a different fruit or vegetable (or 2 Melba toasts or grissini

breadsticks as a side instead of a snack) in place of the ones listed, go ahead BUT BE AWARE IF YOU

STALL OR GAIN!

This is why we recommend using a journal to track when and what you ate and how it affected your daily

weigh-in. If after 3-4 days you have stalled or gained, see additional tips below.

Note: For best results, measure every week, weigh daily.

WHY AM I STALLING OR GAINING?

Water retention: Watch your sodium intake. The higher the sodium in your food the more your body

will retain water. For every caffeine beverage it is recommended to drink two cups of water to avoid

dehydration (another reason your body will hang onto water). Is it that time of the month? Hormones,

menstruation and ovulation can also affect weight. If you know for certain you have not cheated then rest

assured after a few days your weight will return to its weight prior to retaining water. It is recommended

to drink water based on half your weight in ounces. Example, if you weight 180/2 = 90 ounces of water

per day (this includes ALL liquids in form of soups, drinks, etc.). Never force water intake, it is

dangerous to over drink more than necessary!

Inches: The original protocol is called “Pounds & Inches” – sometimes our weight will remain the same

but we still lose inches. Its best to measure both your weight and inch loss throughout the phases.

Wait 2-3 days: The structure of the fat cell will fill with water prior to being reduced. What this means is

that it takes two to three days for this process to happen. After two to three days the fat cells will reduce

after you urinate and your weight should decrease.

Check your state of ketosis: Ketosis is when you are in fat-burning mode. For men it usually takes 24

hours to enter into ketosis and for women it can take up to 48 hours. Ketosis is your body’s way of

burning fat when on the low carb high protein diet. Check your local pharmacy for strips to test your

levels. Check label instructions for level numbers. You want to remain in ketosis as much as possible for

best results. Always check with your physician prior to starting a high protein diet.

Keep an accurate journal: If you go below the 500 calorie threshold, your body will go into starvation

mode and begin to hold onto each extra calorie thereafter which will result in weight gains in the long run.

Stay within your 500-600 calorie limit.

Don’t overdo the calories: As with not going under, be careful not to go over. Did your meat have any

extra fat you didn’t count? Did you use extra spices and not count the calories.? Did you use any oils.

Over-exercising during Phase II: Remember, just because you are eating 500 calories a day does not

mean you should be overdoing the exercise. Exercising burns fat too! This will result in a loss of calories.

So even if you eat 500-600 calories, and exercise off 100 calories, you will be consuming less than you

should by the end of the day. If your job requires strenuous work then calculate approximately how many

calories you may be burning on a daily basis. Experiment with extra protein to make up the loss in

calories so that you can make sure you stay within the 500-600 calorie limit. It is HIGHLY recommended

you walk leisurely UP TO 30 minutes per day and no more on Phase II. Once you reach your goal and

you move on to Phase III/Maintenance then you can exercise as much as you want.

Cheating: Did you eat something on Sunday that wasn’t on the protocol then began to stall on Thursday?

Sometimes when we cheat it will not show up until a few days later either based on extra calories

consumed, carbohydrates (which cause bloating and water weight gain), or higher sodium (water

retention). If you cheat it will take a while for your body to gather up the weight and then you will notice

it after the fact.

Too much caffeine or stress: Some of us do not handle caffeine well. Caffeine is an appetite suppressant

for most of us but for some of us under stress it can cause weight gain. The reason being is caffeine will

exacerbate the stress effects which results in higher cortisol levels and the end result is higher abdominal

fat. If you are under constant stress it is recommended to switch to green tea or other allowed beverages

until the stress is under control.

Constipation: Sometimes high protein diets can cause constipation. If this is the case than one solution is

to eat an apple right before you go to bed. If this does not result in any loss or bowel movement then an

“Apple Day” is recommended.

APPLE DAY: When your weight has stalled for at least 4 continuous days you must eat 6 small apples

ONLY from noon/lunch Day 1 to noon/lunch the following day – Day 2 (dinner resumes on Day 2).

Drink enough water to quench your thirst. This will pull the excess water retention from your body. It

sometimes will take a couple of days after the “apple day” for it to work.

STEAK DAY: If the apple day is not successful then a “Steak Day” is recommended (usually this is done

during maintenance if more than 2 pounds of weight is gained at any time, it MUST be done as soon as

the 2 pound gain happens to resume to your former weight). Eat nothing all day until dinner then eat a 4

ounce steak with a tomato or apple for dinner. Be sure to drink only enough water to quench your thirst

throughout the day.

WILL I KEEP THE WEIGHT OFF?

The success rate of the HCG diet depends on each individual

RECIPES

Remember, for best results the original protocol suggests:

• Eat 2 different meats per day (example, chicken for lunch, fish for dinner)

• Eat 2 different fruits per day (example, apple for first snack, orange for second snack)

• Keep veggie servings one type (example cucumbers only for lunch, lettuce only for dinner)

• Avoid oils and fats

• It is best to eat fruit and melba toast at a separate time from your veggie/protein

• Eat lean beef 1-2 times per week

BEEF

Beef Chili

100 grams/3.5 ounces extra lean ground beef

¼ cup onion, diced

1 tomato, pureed

½ cup water

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. oregano

¼ tsp. cumin

¼ tsp. black pepper

¼ tsp. cayenne

¼ tsp. basil

¼ tsp. thyme

On medium to high heat, brown ground beef until lightly browned (approximately 5-7 minutes). Add

onions until softened. Add water and the rest of the ingredients to pan. Stir until all ingredients are

thoroughly mixed. Turn heat down to medium-low and simmer until it reaches desired consistency.

Grilled Steak Lettuce Wrap

100 grams/3.5 ounces fajita steak

¼ tsp. seasoned salt

¼ cup of ‘Pico de Gallo’ salsa

4 full size lettuce leaves

Grill steak on grill (outdoor grill preferred) to desired doneness. Remove from heat/grill and slice into

thin slices. Separate into equal parts and place into individual lettuce leaves as taco shells. Top with Pico

de Gallo.

Meatloaf


½ teaspoon water

1 grissini bread stick (ground into powder)

2 cloves garlic, minced

½ tsp. dehydrated minced onions

½ tsp. spicy mustard

¼ tsp. allspice

1/8 tsp. sage

1 dash salt and pepper

1 tbsp. sugar free ketchup

Preheat oven to 350F degrees. In small bowl, combine all ingredients (except ketchup) and form into a

small meatloaf. Pace in a glass dish, cover and bake 25-30 minutes. Uncover dish, add ketchup (or choice

of bbq sauce or tomato sauce) to top, and bake 5-10 additional minutes. Serve. Goes well with “Mashed

Cauliflower”

Bunless Curry Burger


¼ tsp. salt


¼ tsp. curry powder

4 lettuce leaves

¼ tsp. mustard

¼ tsp. sugar free ketchup

2 onions, sliced rings

1 – 2 tomato slices

Mix ground beef with all spices. Form beef into patty and grill on med-high heat until juices run clear.

Place patty on two lettuce leaves and top with mustard, ketchup, onions and tomatoes. Top with

remaining 2 lettuce leaves.

CHICKEN

Grilled Chick-A-Bobs

100 grams/3.5 ounces of boneless chicken breast, cubed ½ - 1 inch in size

1 medium tomato, cubed ½ - 1 inch in size

1 medium onion, cubes ½ - 1 inch in size

1/8 tsp. curry powder

1/8 tsp. paprika

1/8 tsp. black pepper

1/8 tsp. salt

1 – 2 skewers

Add all spices to chicken, tomatoes and onions. Place chicken, tomatoes and onion in alternating fashion

on skewers. Grill approximately 2 – 3 minutes each side until chicken meat is completely white and juices

run clear, careful not to overcook.

Buffalo Chicken Strips

100 grams/3.5 ounces of boneless chicken breast

1/8 tsp. garlic powder

1/8 tsp. chili powder

1/8 tsp. paprika

1/8 tsp. cayenne powder

3 tbsp. Frank’s or Louisiana hot sauce

3 stalks of celery, cleaned and sliced in spears

*1 tbsp. Sugar-Free Ranch Dressing

Saute chicken strips until meat is white and juices run clear. Add hot sauces and toss over low heat. Use

celery sticks as garnish. *A sugar-free Ranch Dressing can be used as a dip, use sparingly.

Italiana Garlic Chicken

100 grams/3.5 ounces of boneless chicken breast

3 tsp. garlic cloves, crushed

2 Tbsp. water

½ tsp. oregano (Italian Seasoning can be used instead)

½ tsp. basil (Italian Seasoning can be used instead)

Salt & Black Pepper to taste

Preheat oven to 425 degrees. Add and rub all spices into chicken. Let stand a few minutes to absorb

flavors. Place chicken with spices into a shallow baking dish and add water to corner of pan (careful not

to wash away spices off of chicken). Cover pan with foil and bake for 30 minutes until meat is white and

juices run clear.

Chicken Cabbage Wraps

100 grams/3.5 ounces of ground chicken

2 Tbsp. onion, minced

1 garlic clove, minced

1 tsp. fresh ginger, minced

½ large Jalapeno or Serrano Pepper, minced

1 Tbsp. celery, minced

½ cup savoy cabbage

½ cup chicken broth (non-fat)

2 springs of cilantro, minced

Brown meat until mid-cooked. Add onion, garlic, ginger and celery until celery begins to soften, about 2

– 5 minutes. Add pepper, cabbage and broth until cabbage has slightly wilted. Add cilantro until

thoroughly mixed in and remove from heat. Serve in Savoy Cabbage leaves.

SEAFOOD

Spicy Cajun Shrimp

100 grams/3.5 ounces scallops or shrimp, peeled/deveined

1 lemon, juiced

1/4/ tsp. dry mustard

½ tsp. pepper flakes, crushed & dried (add more as desired)

1 large garlic clove, minced

¼ tsp. salt


¼ tsp. ground cayenne pepper

¼ cup water

Boil shrimp for approximately 7 minutes. Drain. Mix together lemon juice, dry mustard, cayenne garlic,

salt, pepper and shrimps. Fill a non-stick frying pan with water and place shrimps and cover with lid for

10 minutes.

Garlic Lemon Tilapia

100 grams/3.5 ounces of tilapia fillets

¼ tsp. salt


¼ tsp. paprika

¼ tsp. garlic powder

Lemon, thin slices

Preheat oven to 350F degrees. Place a sheet of tin foil on cookie sheet. Place Tilapia fillets on cookie

sheet and season with salt, pepper, paprika and garlic powder. Top with two to three lemon slices per filet.

Bake in oven for 15 minutes or until fish is easily flaked with a fork.

Mexican Baked Fish

100 grams/3.5 ounces of sea bass fillets

½ tsp. salt

½ lemon, juiced

½ tsp. garlic cloves, crushed

2 tbsp. cilantro, finely chopped

1 tbsp. yellow onion, finely chopped

1 tbsp. red tomato, finely chopped

Arrange sea bass fillets in a single layer on a foil-lined broiler pan. Sprinkle salt, lemon juice, lemon

pepper, crushed garlic, cilantro, onion and tomato on top of fillets. Cover or wrap with foil and seal. Bake

at 450 degrees for 20 minutes or until fish is easily flaked with a fork.

Chinese Steamed Fish

100 grams/3.5 ounces red snapper fillets

¼ tsp. ground black pepper

½ tbsp. grated fresh ginger

½ tsp. low sodium soy sauce

½ fresh red chile pepper, seeded and chopped

2-3 sprigs of cilantro, finely chopped

¼ cup of water

Season fillets with pepper. Place water and fillets in a large pan. Bring water to boil. Top fish with ginger,

and drizzle with soy sauce. Place red chile pepper on top of fish, Steam fish 15 minutes, or until easily

flaked with a fork. Sprinkle with cilantro.

Citrus Fish

100 grams/3.5 ounces of any choice of white fish

1 tbsp. minced onion

2 tbsp. lemon juice

Lemon and orange zest to taste

Lemon and orange slices

2 springs of parsley, chopped

Salt and pepper to taste

½ packet of stevia (single serve)

Preheat oven to 350F degrees. Mix lemon juice with lemon and orange zest and add stevia (add more

based on preference). Baste fish with mixture and top with salt, pepper, and lemon and orange slices.

Cover or wrap in aluminum foil and seal. Bake for 5-10 minutes or until fish is thoroughly cooked. Serve

with lemon wedges and top with parsley.

Shrimp in Devil Sauce

100 grams/3.5 ounces of shrimp, peeled/deveined

3 cloves garlic, crushed

1 ½ cup whole peeled tomatoes with liquid, chopped

½ tsp. salt

1 tsp. crushed red pepper flakes

1 tbsp. chopped fresh parsley

Saute garlic over medium heat in non-stick skillet until lightly softened (not too browned). Pour in the

tomatoes. Add salt and red pepper. Bring to a boil. Lower the heat and simmer for 30 minutes, stirring

occasionally. Lightly coat a large skillet with cooking spray and add the shrimp. Cook for 3-7 minutes,

stirring frequently, or until the shrimp turn pink. Add shrimp to the tomato mixture and stir in parsley.

Cook for 3 to 4 minutes, or until the sauce just begins to bubble. Serve.

Citrus Crab Cakes

100 grams/3.5 ounces of crab, finely minced

1 garlic clove, minced

1 tbsp. onion powder

½ tsp. lemon zest

¼ tsp. salt

¼ tsp. pepper

1 tsp. dry mustard

2 lemon wedges

1 tbsp. parsley

1 tbsp. lemon zest

Combine all ingredients and shape into 2 small patties. Place in a baking dish and bake for 15 minutes

and place in serving dish.

Shrimp Ceviche

100 grams/3.5 ounces of shrimp*, peeled/deveined

1 large lemon or 2 medium limes, juiced, about ¾ cup

1 tbsp. fresh garlic, minced

1 mild (or hot) jalapeno or Serrano pepper, seeds removed, finely chopped

1 tbsp. onion, chopped

2 large tomatoes, chopped (about 2 cups)

1 cup cabbage, shredded

2 sprigs of cilantro, chopped (about ¼ cup)

Sea salt and ground black pepper to taste.

Boil shrimp for 7 minutes and drain. Chop shrimp in chunks if desired. Add juice of lemon/lime and let

marinate for 20-30 minutes. Add to shrimp the garlic, peppers, onions, tomatoes, cabbage and cilantro –

mix evenly. Add salt & black pepper to taste. *Shrimp can be substituted for any cooked white fish or

canned tuna.

SIDES

Mashed Cauliflower 1 dash sea salt

1 head medium cauliflower

2 fluid ounces water

1 Tbsp. milk

Chop cauliflower into one-inch chunks. Place into boiling water until very tender (about 10 minutes.

Drain and place in a blender or food processor until well processed. Add water and milk until creamy.

Add salt and pepper to taste. Serve immediately

Grissini Breadsticks ½ cup warm water

1 package active dry yeast

1 tsp. sugar

1 ¼ cups all-purpose flour, divided

½ cup whole wheat flour

2 tablespoons olive oil

1 tsp. sea salt

Herbs of choice

These are Phase II friendly but some people stall, consider limiting to one serving or have for a treat every

few days if needed. Herbs of your choice can be added such as sea salt, Italian herbs, thyme, rosemary,

garlic, etc. For a sweet treat, add stevia, cinnamon and vanilla. Experiment.

In a large bowl, combine water with yeast, sugar and one half cup of all-purpose flour. Set aside for

approximately 10 minutes, until bubbly. Stir in the rest of the all-purpose flour, wheat flour, olive oil and

salt and knead until smooth and elastic, about 5-7 minutes. Wash & rinse bowl and coat with a thin layer

of olive oil. Place the dough in the bowl, cover with plastic wrap or light towel and allow to rise in a

warm place for 1 hour – inside the microwave (door closed) is a great place.

Once dough has expanded, remove from bowl and divide into four sections onto a floured surface. Roll

out each piece into a rectangle, 4 x 12 inches. Cut the dough lengthwise into 1/3 inch wide strips. Place

the strips about one half inch apart on a greased baking sheet or a baking sheet lined with parchment

paper. Repeat with remaining dough. Allow the grissini to rise until slightly expanded, about 20 – 30

minutes. Preheat oven to 400F degrees.

Bake on top rack in oven for 5 – 6 minutes, rotate and bake another 5 – 6 minutes until lightly browned.

Cool on a rack and continue until all the grissini are baked. Cool and serve. Store in a tight container or

bag. Makes 48 servings.

Salsa – Pico de Gallo 1 medium tomato, chopped

¼ cup of yellow or white onion, chopped

1 - 2 Serrano or jalapeno peppers, chopped

4 - 5 sprigs of cilantro, chopped

2 medium lemons or limes, juiced

Salt & black pepper to taste

Mix tomato, onion, peppers and cilantro. Add juice of lemon or limes. Mix well. Add salt & pepper to

taste.

Cucumber Tomato Salad 1 medium tomato, sliced in strips

1 medium cucumber, sliced in strips

¼ cup yellow or white onion, sliced in strips

2 tbsp. balsamic vinegar

Salt & black pepper to taste

Mix all ingredients together and coat with vinegar, salt and pepper. Serve Chilled.

Spinach Chips 1 bag of baby spinach

Sea salt & pepper to taste

Preheat oven to 350F degrees. Place a sheet of parchment paper (do not use wax paper or foil or bare pans

as leaves will stick) on a baking sheet. Lay spinach leaves flat. Sprinkle salt, pepper and any spices you

prefer. Bake for about 7 minutes until crispy and wafer-like. Carefully peel off paper and serve.

Onion Soup

3-4 green onions with stems, chopped

2 cups low-sodium vegetable broth

1 tsp. parsley

1 tsp. sugar substitute

½ tsp. paprika

½ tsp. salt

½ tsp. dill

½ tsp. thyme

1/8 tsp. celery seed

Over medium heat, add 2 tbsp. of vegetable broth to pan, add onions and sauté until tender. Add

remaining ingredients (except broth) and sauté for 1-2 minutes more. Add remaining vegetable broth,

reduce heat, cover and simmer 20-30 minutes.

DRESSINGS

Ketchup

10 ounce can tomato sauce ( no salt added)

2 tbsp. onion powder

½ tsp. salt to taste

1 tbsp. vinegar or to taste

1 tsp. paprika

¼ tsp. cinnamon

2-3 packets of stevia sweetener

Thoroughly mix and refrigerate. Serve chilled.

Cocktail Sauce 1/8 cup of ketchup (see above)

½ tsp. horseradish

Lemon juice to taste

Mix thoroughly and refrigerate. Serve chilled

Honey Mustard Dressing 1/3 cup of apple cider vinegar

1 cup of water

1 packet of stevia

½ tsp. salt

½ tsp. pepper


½ tsp. garlic powder

2 ½ tbsp. of spicy brown mustard

Whisk all ingredients together in a bowl until mustard is mixed in well. Chill and serve on your favorite

salad or use as a marinade.

Basil Vinaigrette 1/3 cup of apple cider vinegar

1 cup of water

½ tsp. salt

½ tsp. pepper


1 close of fresh garlic, peeled/crushed

1 bunch of fresh basil

Put all ingredients in a blender until well blended. Use as a dressing or marinade.

Strawberry Vinaigrette 4-5 strawberries

1 tbsp. fresh lemon juice

1 tbsp. apple cider vinegar

1-3 drops of liquid stevia (packet will work too)

Salt to taste

Combine all ingredients into blender. Blend well until strawberries are fully blended. Use as a dressing on

your favorite salads.

Citrus Vinaigrette 2 tbsp. apple cider vinegar

1 tbsp. lemon juice

1 tbsp. orange juice

¼ tbsp. onion powder

1 clove of garlic, crushed

Salt to taste

Combine all ingredients into a blender until well blended and smooth. Use as a dressing or marinade.

Apple Cider Vinegar Dressing 1/3 cup water

2/3 cup apple cider vinegar

1-2 packets of stevia (or 3-4 drops)

Salt & pepper to taste

Combine all ingredients together in a blender or shaker until well blended. Use as a dressing on your

favorite salads.

DESSERTS

Apple Chips

1-2 medium apples, thinly sliced*

Stevia & cinnamon to taste

Preheat oven to 400F degrees. Arrange thin apple slices in a single layer on a lightly greased or

parchment paper lined baking tray. (no grease needed). Place pan into oven and reduce temperature to

170F degrees. Bake for about 2 to 2 1/2 hours, depending on how thick they are and how crispy or chewy

you like them. Sprinkle with stevia granules or cinnamon to taste. *Note: The thinner the slices the

quicker they will crisp.

Baked Apple Pie (slices) 1 medium apple, peeled & sliced

¼ tsp. vanilla

1/8 tsp. cinnamon

1/8 tsp. stevia to taste

Preheat oven to 350F degrees. Cut a 6x6 square inch piece of aluminum foil. Place slices of apple in

middle of foil and fold up sides of foil to form a bowl. Add vanilla, cinnamon and stevia. Fold up side of

foil and seal with folds facing upwards to avoid steam or spills from escaping. Bake for 30 minutes. Serve warm or

chilled.

Chocolate Delight*

3 ounces of cocoa powder

4 ounces of coconut oil, high quality

A few drops of liquid stevia to taste

A pinch of salt and cinnamon to taste

Combine all ingredients together until well mixed. Place in freezer until frozen. Break off small portion. *Note:

Coconut oil doesn’t seem to have much effect on Phase II dieters, as always use caution when eating items not on

the protocol.

Green Tea Pops

1-2 green tea bags

1-2 stevia packets

½ slice of lemon wedge juiced

Prepare green tea as directed. Add stevia and lemon juice to taste. Pour tea into popsicle molds and freeze until

completely frozen.

Strawberry Orange Sorbet

5-6 medium strawberries

1-2 stevia packets

½ orange, peeled

1 lemon juice (squeezed)

Ice

Sprig of mint for garnish

Blend or puree all ingredients listed (except for mint). Place in freezer for about 2-3 hours. Add mint garnish and

serve.

BEVERAGES

Lemonade

2 quarts water

½ cup stevia, raw (add more if more sweetness is desired)

6-7 large lemons, juiced with pulp, remove seeds

5-8 lemon slices

2-3 sprigs of fresh mint leaves for garnish

1 cup of ice cubes

In a large pitcher combine all ingredients and stir until mixed well and stevia has dissolved. Serve chilled.

Orange Julius

1 orange, juiced

1 cup crushed ice

5 drops orange stevia to taste (available at TheDietShop.com)

5 drops vanilla crème stevia to taste (available at TheDietShop.com)

1 tbsp. milk (allowed)

Blend till ice is crushed. Serve chilled.

ICED Coffee

1 cup of leftover black coffee

2-5 drops of vanilla stevia (available at TheDietShop.com)

1 Tbsp. milk (allowed)

½ cup ice cubes

Blend all ingredients together until well blended and ice is crushed. Serve chilled.

HCG Diet Guide 2015 · 2016-01-19 · Page 2 Quick Start Guide hCG comes in various forms such as...

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