hCG DIET MOM
A HANDBOOK FOR
LOSING WEIGHT
While Raising a Family
By Lisa Klipfel, M.A.
“The hCG Diet Mom”
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hCG Diet Mom: A Handbook For Losing Weight While Raising A Family
Lisa Klipfel
Copyright 2011 by Lisa Klipfel
Smashwords Edition
Smashwords License Statement
This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each reader. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
Design: Shadow Oak Studio, LLC
Front Cover Art: D. Copy
Illustrations: David Boatman
Additional Art: Cheetah Legacy
Library of Congress Control Number 2011913387
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Disclaimer: This book is not intended to treat or diagnose any medical or mental health conditions. Anyone considering this diet should check with their doctor or healthcare provider before beginning this or any other weight loss program. The author assumes no responsibility for the use or misuse of the information in this book. Anyone following the hCG Diet or implementing the information provided in this book does so at their own risk. The author is not a medical doctor, is not qualified to treat any medical or health conditions, and this book is not intended to provide individual medical or mental health advice in any form. It is recommended to seek care from a physician or healthcare provider before choosing to participate in the hCG Diet or any other medical weight loss protocol. Do not discontinue any medications without supervision from your physician. Weight loss results from the hCG Diet will vary per person.
FDA required statement: The FDA has not approved the use of hCG for weight loss and reports no evidence that hCG is effective for the treatment of obesity.
Dedication
This book is dedicated to the most important people on this planet— Moms. We toast the trials and triumphs of motherhood: for the pure dedication to your children and for having the biggest heart to share. It is also dedicated to the parents who find they have a love-hate relationship with their scale. This book is for those who must feed the next generation, battle with the choices in today’s society, and teach their children to live a healthy lifestyle. Finally, this book is dedicated to my mother, a woman who was always caring, who made you smile no matter what, and who was an excellent cook.
Chapter 1 – The Decision to Diet
Chapter 3 – A Professional With a Cause
Chapter 5 – Phase 1 - Cleansing
Chapter 6 – Phase 2 – Supplies and Shopping List
Chapter 7 – Phase 2 – hCG Administration
Chapter 8 – Phase 2 – Loading Days
Chapter 9 – Phase 2 – Meals and Snacks
Chapter 10 – Phase 2 – Food Preparation Day
Chapter 11 – Phase 2 – Stalls and Plateaus
Chapter 12 – Phase 2 – Meal Planning and Recipes
Chapter 13 – Phase 2 – Nutritional Information and Food Storage
Chapter 14 – Phase 2 – Exercise
Chapter 15 – Phase 2 – Medical Issues
Chapter 16 – Phase 3 – Stabilization: No Carbs, No Sugar
Chapter 17 – Phase 4 – Maintaining for Life
Chapter 19 – Your Ideal Family Nutritional Picture
Chapter 20 – Telling Your Family About the hCG Diet
Chapter 21 – The hCG Diet and Feeding Your Family
Chapter 22 – Changing Your Family’s Nutritional Habits
Chapter 24 – Children’s Perspective
Chapter 25 – Spousal Support – A Husband’s Perspective
Chapter 26 – Determination Mindset: Success on the hCG Protocol
Chapter 27 – Body Image: Being Real with Yourself
Chapter 28 – Self Worth Mindset: Sustained Weight Stabilization
Appendix A – 99 Names for Sugar
Preface
Thank you for choosing this book for review. With enough information and the proper mindset, you will be successful on the hCG Diet allowing you to feel healthy and happy. (hCG stands for human chorionic gonadotropin, and more information about the relationship between this hormone and the hCG diet is provided later.) I believe this handbook will forever change your thoughts about food and nutrition.
Many of us are busy Moms, flying here and there, with a lot of critical coordination to accomplish for the viability of our next generation; but in the process, most of us have lost sight of ourselves. As busy parents, we fall into habits of convenience that creep subtly into our lives. Trying to lose weight as busy Moms feels like a concrete brick strapped on our ankles as we juggle the responsibilities of all the hats we wear. The hCG Diet gives hope and freedom for our weight struggles!
This handbook provides all the basic information you need to follow the hCG protocol (also referred to as just “protocol”) while raising a family.
In Part I, you learn my story and why I wrote this book.
Part II answers all your questions about the diet itself. It is your practical guide to the hCG protocol with an easy-to-reference section for all phases of the diet.
My family section of Part III provides a down-to-earth way to communicate, teach, and change nutritional patterns in your family. It is filled with education for the whole family and fun games for kids of all ages.
Finally, Part IV is one of the most important sections focusing on our mindset. Our brain is very powerful and we need to use it to our advantage to overcome intrinsic, built-in habits and pitfalls around food and nutrition. With my background in psychology, I have observed, analyzed, and shared the thoughts and behaviors of a dieter. I offer specific, tangible, and easy-to-follow instructions on how you can change your beliefs and habits to stick to this program, allowing you to finally lose the weight that you want. In addition, these techniques will help you to maintain a healthy lifestyle long after you finish the hCG protocol.
It is possible to lose weight and keep it off, while being a busy mom. It is possible to change your family’s nutritional outlook. This book will help you to become aware of your habits and to change them forever. We will work together so that you can be healthy and happy in the manner in which you were put on this earth to be.
EDITOR’S NOTE: It is important to note that the statements in this book have not been evaluated by the U.S. Food and Drug Administration (FDA). The hormone hCG has not been approved by the FDA for weight loss. The hCG protocol and/or product are not intended to replace physician’s care or prescription medication, and do not purport to diagnose, prevent, treat, or cure diseases. Lisa Klipfel is not a physician and makes no representation to the same. This book is for informational and educational purposes, and presents the author’s opinion in many areas where facts are inconclusive or controversial. While every reasonable attempt was made to ensure accuracy, Ms. Klipfel assumes no responsibility or liability for errors or omissions that appear in this book, or the use/misuse of the information presented. Further, she makes no warranty regarding the use, administration, and results of the hCG protocol. Third-party names and brands are the property of their respective owners.
Additional Note from Author: Any person who has been diagnosed now or in the past with anorexia, bulimia, tendencies to binge/purge, and/or excessive restriction of their diet, should not follow this diet without close monitoring by a psychotherapist during the course of phases of this diet. In addition, those with any mental health diagnosis, including but not limited to depression and anxiety, should also be working with a trained psychotherapist during this diet and while working to change your mindset. The information in this book is psychoeducational.
Introduction
It is wonderful to be a parent. The joys of receiving hugs for no reason or hand-made cards on your birthday, and being told by your teen that you are right, are priceless! Parenthood is often given a bad rap, but the truth of the matter is it really is the most important job on the planet. We are shaping the next generation. The values, morals, education, and insights of the next generation begin with us.
So if the next generation begins with us, we parents—especially busy Moms—need to take care of, and feel good about, ourselves. Children notice more what we do than what we say and they are happier when Moms are happier. This is truly the basis of this book: a pathway to help you follow a diet plan where you can lose weight and feel better about yourself, which will directly affect your children’s physical and mental health.
As a Mom, I wanted this book to be easy to use, with practical techniques. Moms don’t have time to fool around. We need facts. We need to get to the point. We need to play with our children and spend time with our husbands. To help you efficiently navigate this book, I’ve organized it into four sections.
The first section is all about my journey as a Mom trying to lose weight. I’m sure there will be many stories to which you can relate. I want you to get a sense of me and my family beyond my psychology background. If you are both a Mom and a dieter, I want you to see that I am just like you…with faults and successes common to the human condition.
The second section is about the hCG Diet. Endocrinologist Dr. A. T. W. Simeons developed and outlined the hCG Diet protocol in the 1950’s in his book Pounds and Inches: A New Approach to Obesity after 40+ years of research and treatment of obesity. Dr. A.T. W. Simeons observed and treated people with obesity. He has conducted extensive research on nutrition, and the effects of specific foods on our bodies. His development of the hCG food protocol, and the significant weight loss that his patients experienced on this protocol, resulted in him being sought all over the world by weight loss experts. His book is currently available as a free download on the internet. Then in 2005, Kevin Trudeau re-popularized this diet with his book The Weight Loss Cure ‘They’ Don’t Want You to Know About. Trudeau is an alternative medicine advocate and author who recommended additional modifications to the original protocol, including an expanded phase system, additional supplements, and other recommendations you can further explore in his book. At the time of this writing, it took hours to find and compile solid, concise information online. In and of itself, that would turn off most Moms, as they just don’t have that kind of time. To that end, I’ve compiled this hCG diet section to be your reference for the hCG phases, loading days, protocol, Phase 3 stabilization, and maintenance, and a helpful guide based on your preference for following Simeons or Trudeau.
The third section covers the unique situation of being a parent while following this diet. There are additional considerations and stresses that a parent must handle in order to be successful. I outline how to follow the protocol, feed your family, and start down a path of improved family nutrition. Although I do reference Moms primarily throughout this book, please note that my reference is really for any primary caregiver.
Mindset is the last section, which was the impetus for this book. The psychology employed in this section will change the way you think about food forever. The exercises are not difficult. They are based on awareness and shifting your perception. Once you are equipped with these skills, it will be nearly impossible to return to old habits. You will be inspired to follow the nutritional path for which you have been longing.
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PART I
My Story
Chapter 1
The Decision to Diet
Have you ever wanted to look thinner? Lose weight? These thoughts have consumed my life. I longed to wear the clothes in the dress window at the department store, which I came to ignore as my size increased. I remember several diets as a teenager, then as a young adult, and most recently as a Mom. I haven’t dieted every day of my life, nor tried every diet, but perseveration on my body image has touched me most days of my life. My dieting pattern was to diet for a couple weeks—or a couple months—then quit. Perhaps I felt it was too hard. Perhaps I had a party or event where I was unable to stick to my diet plan. Perhaps I gave in to the sweet indulge I had deprived myself. Over time, my periods of “giving up” became longer and more frequent.
For a Mom, time does seem to fly by quickly. I remember the first time I held my baby…and the sleepless nights. I remember when he took his first steps two days before he got his first tooth. I remember when he ingested a rock and I had to take him to the hospital for X-rays. I remember the first time I took him to a park and those steps were so high for his little foot to reach. I remember the frustrations of trying to potty train him in a public toilet. I remember sending him off to his first day of kindergarten. I remember the first time he was benched for talking too much in class.
They are all fond memories, every one. Somehow, it seems as if those first 8 years were packed into only a few. Our focus as Moms is on what our children will explore and learn next. We want to provide the best experience possible for them. We want them to be the best person that they can be. We want to be proud.
In my first 8 years as a Mom, what happened to me? Did I strive forward with a new first step, new tooth, new skill, or a new experience? I grew a lot and become Mom. My focus was concentrated on giving another human being the best life possible. I learned how to console a child and how to set limits. But I also needed to focus on my own personal growth, which had become neglected.
I have always been good at multi-tasking, a strength I conveyed in my job interviews. Yet being a Mom has taken this skill to a new level and I’ve now maxed out my multi-tasking abilities. I can NO longer remember an appointment without a calendar. I can NO longer remember the errands to run without a list. I can NO longer keep all those details in my head. I had to stop multi-tasking as I knew it—the emphasis no longer being just my individual tasks—and focus on the entire family.
After the first 8 years of selfless family devotion, it was time to turn some of the spotlight back on me. When I really evaluated and created a laser-sharp focus of what I wanted for myself, rather than my family, several things emerged on my list. They included: learning new skills such as Ikebana (the Japanese art of flower arrangement), nighttime photography, and mahjong; traveling to such countries as Australia, Italy, France, and Iceland; and being fit by losing weight, rebuilding my muscles, increasing my stamina, and just plain eating healthier.
Why Diet Now
Since my everyday thoughts drifted to my body image, I often asked myself, “Why have I chosen to lose weight now?” What motivated me today, rather than last week or last year, to now diet with fortitude? This question is important because there have been many previous decisions to diet that were fruitless. I really wanted the answer for myself—and to help others who also struggle with their weight. Many psychologists have noted that we don’t make serious changes in our life unless we are in enough pain.
The reason I chose to diet at this moment in time was the awareness of my true situation and an overwhelming desire to provoke change from that awareness. I’ve experienced a multitude of pain points in my life, similar to those that we can all recount. However, in most instances, I didn’t acknowledge the full magnitude of the situation and my desire to change was more of a mental note rather than a genuine passionate desire.
My pain-points issues ranged from medical to physical to image. I endured painful heal spurs due to my weight and walking barefoot when my child was an infant. When he was about 4 years old, I was diagnosed with insulin resistance syndrome and given a directive to eat drastically different, as well as to lose weight. I let my image go to the wayside at my 10th and 20th high school reunions. I cringed when I had to wear a bathing suit on two cruises, as well as the formal dresses I had to buy for the fancy dinners on the same cruises. Then there was the zip line experience on the cruise excursions, where I feared I’d be turned away due to my weight. There was also the mental and emotional pain of feeling that my “baby weight” should have been gone by a certain time frame.
There were many more pain points of lesser impact. I share these stories with you as I’m sure you too have had turning points in your life. Think for a moment what have been your pain points. At the end of this chapter, I have a place for you to write these down.
So, Really, Why Now?
A year before writing this book, I heard a speaker say, “Where you are right now is exactly where you want to be.” I somewhat understood that statement but initially I really didn’t want to take ownership that my wishes created my size. I clearly wanted to be smaller. Eventually, I started to really analyze “my part” with my weight issues. There was the obvious action of making poor, unhealthy choices. That was a given, but why did my hand reach towards the unhealthy instead of the healthy?
After an intimate conversation with a friend, the truth was revealed about why I kept the weight on. My honest admission to her was that I didn’t feel worthy to be thin. My inner truth was exposed. As our conversation deepened, she concurred with me that this was an unconscious belief, but that reality was so different for she and I. She asserted that we are smart, funny, and personable people and we deserve to look good. We deserve to have everything including being thin. We deserve it for ourselves. Our husbands deserve the confident, proud, poised women they married. Our children deserve mothers who are fit enough to keep up with them. Our children want us to be happy. Our families deserve to be as proud of us as we are of ourselves, but it must start with us. We both agreed that day to this new perception of ourselves.
I thought about our conversation often…for hours, days, and weeks thereafter. It was at that moment that I became fully aware. I realized how much a self-fulfilling prophecy it was. I became aware that when I don’t like the way I look, I slouch and make less eye contact with others. When I am mad at my scale, I choose less appealing attire. I became aware that I would hide under clothes that covered what I didn’t really believe to be part of my body. The truth was that I had a closet full of clothes I didn’t like, that didn’t flatter me, and were what I called the “temporary clothes until I lose weight.” They were inexpensive clothes because I was sure I’d get right back in the previous size clothes. I became aware that most of the clothes I’d worn for the last 4 years were “temporary” clothes.
Low self-worth feeds upon itself. It became the justification for anything in which I didn’t succeed, including lack of recognition, lack of advancement, lack of inclusion, and so on. My self-worth stemmed from core beliefs that developed long before I started on any diet.
That conversation brought an awareness that became my breaking point. I made a conscious decision to reclaim myself. It was the best decision for me, to bring my attention back to me. This is what I reference as awareness and deservability. At that moment, I became aware of how my beliefs affected my self-worth, resulting in actions that affected my posture, grooming, poise, interpretation of other’s actions, and my relationship with my family. Awareness is a key element in knowing what changes you want to make. Deservability is feeling worthy to create and maintain those changes. I will discuss awareness throughout this book, and focus on deservability in the mindset section in Part IV.
Why the hCG Diet
Human change occurs due to uncomfortable pain and with the belief in a viable action plan. Pain is not enough…we must also have hope! The reason I chose to diet was similar to other times that I had dieted: I was tired of being overweight with new aches and pains; not ready to buy a new larger wardrobe; wanting to see my family eat healthier; and just wanting myself back. The difference was that my research on the hCG Diet provided hope.
Yes, all the other diets I knew about and/or tried offered testimonials, but the hope they offered was not strong enough for me. I was looking for something that offered praise along the way and long-term sustainable maintenance. Although I questioned if I could really do a 500-calorie diet for 3 days, let alone 40 days, I knew this was going to be the solution. I tried not to look too far ahead, because I knew the amount of weight I had to lose would involve at least four rounds of hCG. The speed of this diet and its increasing popularity created a sense of viability that, for some reason, other diets seemed to lack at this point in my life.
I viewed the 40 days similar to childbirth. Yes, it’s true. I approached childbirth as a day of extraordinary pain—that would soon be over—and I would be left with the best joy of life. I figured I could follow 40 days of the protocol and I anticipated the joys of how my body would transform thereafter. Simple, but it was the start of a new mindset for weight loss success.
hCG Diet Success
As of this writing, I have completed three rounds of the hCG Diet and lost over 60 lbs in 8 months. I have never been able to lose that much weight on any other diet, even over a 5-year period. Some of my friends lost 20 percent more weight than did I. Although I may be the slow poke, I’m very excited about the promise of this diet for me. It is not a race, but a life-style change. Of course, I must reiterate that the FDA has not approved hCG for weight loss. My personal story does not indicate that others will have success with this diet, and that weight loss will vary per person. Remember to contact your physician if you are considering the hCG Diet.
My Diet Journey Summary
What are the pain points in your life that motivated you to diet now?
What things in your life do you want to change regarding your nutrition and health?
What three encouraging sentences could help you move forward today?
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Chapter 2
A Dieting Mom
Attempting to lose weight as a Mom was a completely different experience than losing weight as a single person, or even in a relationship sans children. In most households, the Mom is the supplier and distributor of the food. Mom decides what comes into the household, what is cooked, and how it’s served. Granted some Dads do this as well, but I find this task still falls primarily on Mom. Eventually, convenience and processed foods creep in slowly as timesaving techniques, leading to more unhealthy choices.
In addition, there is the issue of staying fit. I find the focus shifts from having strong muscles and a nice shape, to just plain trying to keep up with your child. When they become a toddler, your goal is to keep them safe. When they begin playing sports, your scheduling skills are put to the test. When they become adolescents, your taxi skills sharpen. When they drive, your praying deepens.
Eating Habits of a Mom
When I became a Mom, my personal eating guidelines flew out the window. The dichotomy of what I expected for my child’s nutrition versus what I expected for my own nutritional needs was astonishing. You would think that my child had a different mother, and that my eating habits would bring out a different kind of child.
I began my life as a breastfeeding Mom with a “feed-on-demand” policy. I had read and learned this would hone Mom’s intuition and create the best mother-child bonding, which was so true. This is a decision I would not have changed for the world; I recommend on-demand feeding and nursing to all mothers who are able.
The problem—I was not caring for me during this time. I would only eat what I could manage with one hand, as I held my child in the other. My focus was on nurturing my child. There were many days that the only thing I ate was a handful of crackers. My husband became concerned about me, and my ability to nurse, if I wasn’t getting enough nutrition and calories. He started making sandwiches for my lunch, and leaving them in the ’fridge. Little did I know that the lifestyle of “not having enough time to eat” would become my motto for motherhood. While I thought this would mean weight loss, it never did. In fact, it led to many instances of weight gain.
When my son was about 6 months old, my husband stopped making sandwiches and I found my lifesaver—the crock pot. As my son began to eat solid foods at 6 months, I chose to make most of his meals from scratch, providing him with the freshest and most nutritious food. You might think this was a crazy idea: a Mom who could not make her own lunch but who was going to make her child’s solid food from scratch! My friends turned me onto a great book for baby nutrition titled Super Baby Food by Ruth Yaron (1998). It was a great guide for making foods that would be natural, sugar-free, and less expensive. I loved the concept of the book, along with the ideas and recipes.
As my son grew older, play dates at the park were generally between 10:00 a.m. and noon. This presented a new lunch-time challenge for me. I needed to get my child and myself ready, fill the diaper bag, prepare snacks and lunch for my child, and get all the gear by 9:30-9:45 am. It was so much work that I just told myself I would eat when I got home. But when I got home, it was time to put something in the crock pot for dinner, and get my son off for a nap. Again, lunch was sacrificed.
As I’ve said, the crock pot became my best friend in the kitchen when I became a Mom. I learned to grab enough time to throw in 4-8 ingredients and dinner was done. This was how our family ate during my first 5 years of being a Mom. If we weren’t eating from the crock pot, then we were eating crock pot leftovers from earlier that week. This is the reason I included crock pot dishes in the recipes section, for no-hassle ways to feed your family while on this diet.
Between my child’s ages of 2-5 years, my biggest challenges were finding portable snacks and lunches. A chicken salad would have been the best, but I just couldn’t seem to swing the time “I thought” it would take to prepare it. It was during this period that convenience foods and prepackaged snacks became a staple in our lives. I began to compromise our nutritional needs for which I had worked so hard.
After the diagnosis of insulin resistance syndrome, I paid to see a nutritionist despite the insurance company’s decline of coverage. If the nutritionist understood a Mom’s life—the one fact of “portability”—then she could have recommended strategies where I could have succeeded. Unfortunately, at the time I was unable to articulate the help I needed the most. I was a Mom on-the-go, and I needed healthy food on-the-go.
Staying Fit As a Mom
I almost just pressed the return key with no words for this section, because a Mom staying fit seems almost obsolete. I do have Mom-friends who go to the gym before their children wake up or on their way home from work, but I’m just not one of those people. I have come to terms with that and my solution is to be fit alongside my children.
Childbirth changed some of my physical abilities; but instead of harping on, and wallowing in, what I could no longer do, I had to take charge of what I could do now. There are some great programs in our area that offer Mommy-and-Me workouts, geared just for new Moms. I also purchased exercise videos that involved Moms and kids. I had to work within my physical capabilities and include my son. Most of our fit activities now include family outings, such as walking, hiking, rock climbing, blading and kayaking.
Dieting Mom Summary
How have your nutritional habits changed since you became a Mom?
What are the barriers that prevent you from providing good nutritional health for you and your family?
How do you want to incorporate exercise into your life?
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Chapter 3
A Professional With a Cause
As a professional marriage and family therapist, I’ve always been interested in the study of how an individual responds to experiences. How can two people encounter the same traumatic event, where one responds with long-term depression while the other is motivated to accomplish his goals beyond his dreams? I’ve been fascinated with the study of body image, and understanding how our beliefs shape our decisions and actions. This interest was initially for my own resolve, but I realized that my observations must be shared. This is why I wrote this book—to assist any woman or Mom (or Dad for that matter) I meet who is currently struggling with their weight.
Why I Went into this Field
As a young child, I was gifted with the skill of observation. Of course, at that time, I didn’t feel it was a gift. Observing meant I was not engaging. I was considered shy, which probably was attributed to low self-confidence, and “being sociable” did not come naturally to me, or so I then thought. Sometimes I did come out of my shell when I performed as a dancer, took an acting class, and accepted leadership roles in Girl Scouts.
But no matter what task or role I performed, my observation skills were far sharper than anyone else I had ever known. Some kids might take this skill and become a detective. Well, I sure do love a good mystery, so I went into the detective work of the mind—psychology.
The study of how our mind works is fascinating. I studied all the things that I found of intrigue from substance dependency, eating disorders, developmental disabilities, learning disorders, parenting skills, parent-child bonding, and so much more. The people I encountered in my life directed me to the study I would find interesting. The repeated theme in all I have studied is called cognitive behavior theory. Essentially this theory is simply that our behavior, what we do, is dictated by what we believe or think, our “cognitions.” Our beliefs are shaped by our life experiences, and our interpretations of these life experiences. Therefore, in order to change what we do, we need to change what we believe or how we think. Our feeling about an experience is also a factor in influencing a belief, thought, and behavior.
Why am I going into all this psychobabble? The truth of the matter is that our thoughts, feelings, decisions, and actions are all determined by our beliefs. These beliefs dictate if we will choose to embark upon this diet, if we will follow this diet, if we will allow temptations to disrupt this diet, and if we will change our lives because of this diet. I’ve made careful observations about thought processes and actions related specifically to this diet. I’ll share them with you so that your awareness is heightened. More importantly, you will become more informed and empowered to change these thoughts and feelings, and their underlying beliefs. This is how and why this book will be life-changing for you. It is why the last part of this book is all about your mindset!
What I Am Offering You
In the mindset section of this book, I’ve tried to keep things as simple as possible. The first chapter in the mindset section is about dieting. It specifically focuses on how to change the way that you think, giving you perseverance to follow the hCG and the stabilization phases of this diet. The second chapter in the mindset section is on body image, emphasizing the necessity to change the way we look at our physical body. Our body image becomes easily distorted when we gain and lose weight multiple times in our lives. It is highly influenced by thoughts, feelings, and—most definitely—core beliefs developed early in life. The last chapter in that section addresses self-worth. Although self-worth is a broad term, I focus specifically on how your view of your self-worth has affected your ability to maintain a healthy weight and lifestyle. Work in the area of self-worth can and will facilitate change in other areas of your life.
Feel free to skip around this book to address the area(s) of need that is most relevant to you. This book is designed as a handbook…a point of reference. Let my observation skills and exercises provide the benefits to you that I know they can.
Professional With a Cause Summary
What are some of your beliefs about weight loss?
What is a core belief that you want to uncover?
What are three things you want to get out of this book?
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PART II
The Diet
Chapter 4
The hCG Diet Protocol
General Overview of the hCG Diet
There are generally four agreed-upon phases to the hCG Diet.
Phase 1 is the cleansing stage. Typically a colon, liver, and candida cleanse is recommended.
Phase 2 is the hCG phase where hCG is taken for 23 or 40 days, by injection, or sublingually (under the tongue). During this phase, the first 2 days are characterized by the consumption or “loading” of high-fat items. The remaining days of Phase 2 follow the very low calorie diet (VLCD) of specific food items limited to 500 calories per day.
Phase 3 is the stabilization phase and is defined as the 3 weeks immediately following the hCG phase where no starches or sugars are consumed.
Phase 4 is the maintenance phase where carbs and sugars may be re-introduced.
Simeons hCG Diet Protocol
Outlined in this section is the original hCG Diet protocol outlined in Simeons’ book, Pounds and Inches.
Breakfast is only coffee or tea. You may use Stevia or saccharin for a sweetener. One tablespoon of milk is allowed in a 24-hour period.
Lunch and dinner have the same guidelines: one 100 g (or 3 oz) serving of protein, one vegetable, and one fruit. There is a strict variety of meats, vegetables and fruit, as listed below:
PROTEIN: Chicken (white meat only), Beef (lean), white Fish, Veal, Shrimp, Crab, Lobster, 1 Egg+3 egg whites (on occasion), Skim milk cottage cheese (100g, occasional); Serving size is 100g, or 3 oz raw.
VEGETABLE: Green Salad, Asparagus, Cabbage, Tomatoes, Celery, Cucumbers, Red Radishes, Spinach, Onions, Fennel, Beet Greens, Chicory, Chard
FRUIT: Apple, Orange, Strawberries ,½ Grapefruit, 1/2
BREAD (optional): 1 Grissini Breadstick, 1 Melba Toast, 1 Crispbread
EXTRAS: Juice of 1 Lemon, Stevia, 1 Tablespoon Milk
I recommend that you keep a copy of this list in your purse or wallet. You can print this list from my website free of charge. I also offer a portable pocket quick guide for Phases 2 and 3 for a nominal fee, which is also located on my website, http://www.hCGdietmom.com.
I’ve added crispbread to the list, which was not originally listed on the Simeons diet. It has become a common alternative to Melba toast in recent years. In addition, some dieters substitute four soda crackers, or four stone ground Wheat Thins. As I evaluated the bread section of this diet, I found the key is for these crackers to contain less than 10 g of carbs (not net carbs) per meal with no fat. Since the rise in popularity of low-carb diets, more low-carb options have become available. I would stick with only these options. Many people cut out the bread section of this diet altogether.
A note about the meats is that they are to be 100 g raw. They need to be boiled or broiled, as you are not allowed to cook with fats, oils, or margarine. I would add that the use of non-stick spray is not recommended.
Let me address the vegetables for a minute. Since you cannot use oil, steaming, boiling, and baking will be your primary cooking methods for them. Simeons didn’t really put any restrictions on the quantity of vegetables, as long as you don’t go above the 500 calories for the day. Many people follow the general rule of 2 cups of vegetables per meal, but only do that if you can stay within your calorie allotment.
The beginning of this diet is very exciting. There has been much excitement, just like the pending clearance sale. The first few days are refreshing to eat healthy foods after eating the highest of fattening foods. It is almost a relief for your body to be eating healthily, after loading days. Many people exclaim, as I did, that they are thankful to not be loading anymore. Once you go from proper loading to the VLCD, I think you’ll agree with us.
Trudeau followers have eliminated oranges and shrimp from their hCG Phase 2 diet protocol. This will be a decision that you will have to make for yourself.
Length of Diet
The typical hCG diet is the “23 day” plan, which means 23 days of hCG administration. The first 2 days of Phase 2 are loading where high fat foods are consumed and hCG is taken. After loading the VLCD is followed for 24 days. The administration of hCG is stopped after 23 days, but you continue on the VLCD for 3 days after hCG administration stops while your body is depleting the hCG. The 23 day plan is typically recommended for people who have less than 15 lbs to lose. Those that have more than 15 lbs to lose are often able to do the 43 day plan. Weight loss continues between day 23 and 43, but at a slower steep. Dr. Simeons does not recommend anyone lose more than 34 lbs, in a round unless classified as grossly obese does he allow someone to lose up to 40 lbs on the longer plan. You must go onto Phase 3, if you reach 34 lb weight loss according to Dr. Simeons. Your doctor will advise you on what length of time is best for you and your health situation.
hCG Diet Protocol Summary
There are four phases in the hCG Diet: cleansing, hCG weight loss, stabilization, and maintenance.
Breakfast is only coffee or tea.
Lunch and dinner have the same guidelines: one 100 g serving of protein, one vegetable, and one fruit, with a strict variety of meats, vegetables and fruit.
Keep a copy of the hCG Diet Protocol with you at all times.
Meats should weigh 100 g RAW.
The juice of one lemon is allowed each day.
One tablespoon of milk is allowed each day.
Cook protein without oils, butter or other fats.
Remember to properly load prior to starting the VLCD.
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Chapter 5
Phase 1—Cleansing
Phase 1 of the hCG Diet is the cleansing phase. It is typically a 30-day period where a multitude of cleanses are conducted prior to the very low calorie diet (VLCD) phase where the hCG is taken. The typical cleanses include a colon, liver, and Candida cleanse. The idea behind phase 1 is to prepare your body for phase 2 and rid your body of toxins. Phase 1 is extensively defined in Trudeau’s book, with over 50 action items to prepare your body for Phase 2. I’ve only listed the most common cleanses here.
The preparatory steps of Phase 1 is often overlooked, ignored and skipped. When success on the hCG phase is less than optimal, doctors will review the extent of your cleansing during Phase 1. You will see internet sites referencing phase 1 as “loading”. Loading is part of the hCG Phase, which is Phase 2. I attribute this shift of Phase numbering to the fact that the extensive cleansing of Phase 1 as outlined by Trudeau to be so detailed that it is often skipped, and the anxiousness to get started losing weight. This has resulted in people trying to make sense of why dieters start in Phase 2, justifying that “loading” must be Phase 1. Think of Phase 1 as your cleansing Phase and this will help you start Phase 2 ready.
Colon Cleanse
A colon cleanse, despite its nasty title, helps to remove fecal matter that has accumulated in the colon. This accumulation slows down the elimination process. A colon cleanse can reverse constipation and assist with proper bowel movements. In addition, the actual fecal deposits in the colon, that are flushed away during a cleanse, can be up to 10 pounds of waste, amazingly enough.
The additional benefits purported of a colon cleanse include increased energy, skin clearing, improved concentration, and improved absorption of vitamins and minerals. On the flip side, some proponents claim there is no benefit to colon cleansing and that dehydration may occur. Again, it is important to consult your physician to see if a colon cleanse is right for your medical situation.
Liver Cleanse
A liver cleanse is also a common recommendation during Phase 1. The liver’s function is to filter and clean your blood, produce bile, as well as assist metabolism. It’s believed that the liver filters and retains toxins that our body doesn’t need to ingest or use. These toxins could be from alcohol, caffeine, pesticides, smog, food additives, artificial sweeteners, and sugar. Therefore, the theory is that in order to rid our bodies of such toxins, a liver cleanse is necessary.
Most liver cleanses are short term. There are many natural liver cleanses on the market. Some people are adamant that liver cleanses are the only way to rid your body of toxins, while some experts believe your body naturally rids itself of these toxins through urine, sweat, and elimination. Be sure to do your research and consult your doctor before going on a liver cleanse.
Candida Cleanse
Lastly is the Candida cleanse. Candida is an organism that lives harmlessly in all women. At times women experience a yeast infection, which is the overgrowth of Candida: a nasty infection that makes most women cranky and uncomfortable. It is believed that Candida feeds in your intestines, which typically does not show the negative uncomfortable signs of a yeast infection. Where it does show up is with sugar cravings. It is believed that Candida loves sugar, causing the ingestion of sugar to create an increase in cravings for sugar. When I discuss sugar in this situation, I’m talking about carbohydrates as well, such as breads, rolls, chips, crackers, and the like. It is also thought that an increase in Candida contributes to bloating.
Therefore, it is a common—and more popular—belief that a Candida cleanse is important to reduce the cravings for carbs and sugar. It is felt that since Phase 2 and 3 involve no carbs and sugar, a Candida cleanse helps to reduce cravings in these phases. Some also claim that a Candida cleanse results in a flatter stomach, due to reduced bloating; others assert that a Candida cleanse reduces headaches, and increases energy and concentration, but there is little scientific proof to support these claims. Nonetheless, I find that the Candida cleanse is still very popular for those with carb and sugar cravings. Again, I encourage you to discuss the option of the need for a Candida cleanse with your physician.
Other Phase 1 Options
Other aspects of Phase 1 include an increase in water intake, elimination of artificial sweeteners, and eating organic as much as possible. Some will do a heavy metal cleanse. There are additional supplements such as coral calcium, apple cider vinegar, adding enzymes (breakfast/dinner); green tea and coconut oil (lunch/dinner); and L-carnitine and protein (bedtime). There is a variety of intricate details outlined in Trudeau’s book that you can follow, but these are the highlights that I believe most Moms will find useful.
Trudeau recommends both yerba mate and green tea during Phase 1. Although I do not disagree, I would add white tea into that mix. White tea is the least refined of all the teas and is best known for its detoxification effects. I use white tea as my main source of tea during Phase 1.
The last aspect I want to leave you with during Phase 1 is known as nutritional loading. This is a period of consuming a wide range of food with positive health benefits, essentially all fruits and vegetables. During Phase 2, your body will be restricted on the foods at its disposal, so nutritional loading is a great way to nurture your body before Phase 2 begins.
Chapter 6
Phase 2—Supplies and Shopping List
It’s important to have the proper food and supplies on hand when you start this diet for maximum success. There are four sections in this chapter: medical, cooking, feedback and monitoring, and personal care. I have included supplies for these sections that you’ll want to consider, and a free download of these shopping lists is available on my website at http://www.hCGdietmom.com.
Medical Supplies
Take a notepad with you when you go for your doctor’s appointment. Discuss with your doctor what supplies will be included and what supplies you may need to purchase. Most doctors and clinics will have all the supplies and equipment that you will need, but you may already have some items at home or can find at your local health food store.
If you are doing injections, be sure to ask if the serum is already mixed and when you need to get refills. Be sure that you are given dosing syringes and alcohol swabs. Your doctor’s office will also show you how to draw and administer your injections. Unless you get your hCG in prefilled syringes, I recommend getting a few extra needles to compensate for clumsiness, as dosing needles are not readily available at your local pharmacy.
If you have chosen sublingual administration, as I find is more popular with Moms, then you will also want to know when to return for refills. Your hCG must be kept refrigerated, no matter what method you choose.
Ask your doctor if they recommend any additional supplements.
Cooking Supplies
You will be doing a lot of fresh cooking so having a kitchen stocked with the right tools and supplies are important. The key cooking supplies are a food scale, range of spices, Stevia, Bragg’s Amino Acid, vinegar, teas, coffee and a crock pot.
Food Scale
Let’s start with an accurate food scale. You will be measuring your meat every meal, so this is very important to have readily available. I have an old analog scale that I dug out of the back of my kitchen cabinet. You can pick up an analog scale very inexpensively at your local thrift store. A nice electronic scale is fun and quicker but more expensive if you are on a budget.
Spices
Spices are going to be very important to keep your diet fresh and keeping you motivated. I found I was buying a new spice every week and have now overflowed my spice rack. Be sure to have your favorites on hand. Here are the spices I use most frequently: a big jar of refrigerated chopped/crushed garlic, pepper, poultry spices, basil, rosemary, tarragon, Italian/Mexian spices, Penzeys “Mural of Flavor®,” oregano, cayenne, paprika, cumin, cinnamon, nutmeg and cloves. Combination seasonings are lots of fun, but I caution that commercially-purchased combined seasonings can have sugar, modified corn starch, partially hydrogenated oils, MSG or other derivatives of sugar.
You can make your own combination seasonings, and I’ve included a few of these in my recipes section. I recommend two combination seasonings. My newest favorite is “Mural of Flavor” by Penzeys. It is by far my favorite chicken (and vegetable) seasoning. “Old Bay® Seasonings” is the other combination flavoring, which is often referenced in Tammy Skye’s book, The Hcg Diet Gourmet Cookbook. I have a link posted on my website for both of these seasonings, which can also be ordered online. I know that spice blends sometimes come and go, so I apologize if any of these blends are no longer available.
In addition, I would recommend either picking up some fresh lemons, or purchasing some liquid lemon juice. Since the juice of one lemon is available daily, consider whether fresh lemons are available and whether you will actually use 7 lemons a week. I always keep liquid lemon juice in my ‘fridge in case I’m without fresh lemons, or they simply are not available in your area.
Vinegar
Vinegar can be stocked up ahead of time. I have almost every kind of vinegar in my cupboard. Because there is no fat, cream, or butter allowed on the protocol, vinegar offers moistness and a tanginess that can bring food back to life. In addition, many researchers have touted the specific benefits of apple cider vinegar. Other vinegars to choose from include the following: white vinegar, apple cider vinegar, red/white vinegar, and even tarragon vinegar. Balsamic vinegar has high sugar content and seasoned rice vinegar has high salt content. It is recommended that these two be avoided during the hCG phase of the diet. Although some people have reported success still using these two vinegars, I would hate for either of them to create a stall (plateau) causing you to lose your momentum. If you choose them, monitor their effects very closely in your journal.
Amino Acids
Bragg’s Amino Acids is a natural additive that is great in recipes. It is advertised as an alternative to soy sauce. It gives flavor, color, and moisture. It has natural sodium, so if you are addicted to salty food, this might be your best friend. It is available at most health food stores at a very reasonable price. You will find that Skye’s cookbook often lists this as an ingredient in her recipes.
Stevia
Stevia is a natural sweetener and is specifically authorized by Dr. Simeon’s protocol. Let me repeat that...a natural sweetener, not an artificial sweetener. Aspartame (commonly sold as Equal® or NutraSweet®) and sucralose (commonly sold as Splenda®) contain zero calories and are very prevalent in commercial foods and beverages. They are also both artificial sweeteners. My local grocery store actually carries three brands of Stevia, which I was very surprised to see. It can also be found in health food stores and on the internet. Look at the ingredients carefully, as some Stevia brands are combined with sugar. Stevia ingredients may include stevia, rebiana, and/or erythritol. All of these ingredients are natural.
Tea and Coffee
I love tea. When I read the protocol and saw that all I was going to have for breakfast was tea, I was a bit disappointed. On the other hand, I do have to say that this diet has sparked my love of tea again. Since I don’t drink coffee, I don’t have much to add about coffee, but luckily my good coffee drinking friends have come to your rescue. Let me share with you about tea first.
Trudeau outlined five essential teas in his book, The Weight Loss Cures ‘They’ Don’t Want You to Know About. When I first heard this, my overwhelmed Mom brain shut off, but after some research, I not only realized the benefit, but I figured out a system to get my tea in daily. The recommended type of teas include one cup of each of the following daily: yerba mate, wulong, green, eleotin, and chamomile. Beyond these types of teas, you can get some of them in flavors.
Let’s start with yerba mate…it’s the tea I begin the day with. There seems to be very limited studies of yerba mate. It is mainly recognized for suppressing the appetite (Heck & de Mejia, 2007). It does contain caffeine, which I don’t usually drink but will do so during the hCG phase of this diet. Normally caffeine affects your central nervous system, as most natural stimulants do. Studies are showing that the natural caffeine in yerba mate affects the muscle tissue. It has shown to relax the smooth muscle tissue, yet stimulate the heart tissue. Yerba mate contains potassium, magnesium, and manganese. Some studies are showing that it can reduce LDL cholesterol in some studies (Heck & de Mejia, 2007). Again, the studies are limited at this time. Some people don’t like this tea alone. My local teashop carries flavored yerba mate, which can be quite fun.
The second tea is wulong (also known as oolong), which has been shown to possess a variety of benefits. When dieting, it appears to help you burn more calories and reduce the rise in insulin. There are numerous studies showing that taking wulong tea daily in and of itself can create weight loss (He, Chen, Lin, Matsui, Yao, & Kurihara, 2009). Some people refer to this tea as the “dieters’” tea. A study by the Journal of Medical Investigation indicated that women increased energy expenditure by 10 percent when drinking wulong tea directly after a meal, compared to the baseline of water drinkers (Komatsu, Nakamori, Komatsu, Hosoda, Okamura, Toyama, Ishikura, Sakai, Kunii, & Yamamoto, 2003). I found this next study very interesting since I have insulin resistance syndrome. Oolong tea is also thought to inhibit absorption of fat and carbs. The Suntory Research Center in Osaka, Japan found that those who drank wulong tea 15 minutes before eating foods high in carbs curbed the rise in insulin. This is excellent news for those with diabetes, pre-diabetes, insulin resistance syndrome, fragile X, or those who are just plain carb lovers. Wulong has also been purported to help clear skin problems, achieve reduction in free radicals, strengthen teeth, prevent plaque build-up, increase immune system, and reduce infection risks. I was actually able to find this tea at my grocery store, in their health food tea section, and at my local teashop. I brew wulong tea as iced tea and take a glass before, during preparation of, or right after my meal.
The third tea is eleotin, one of the most difficult to find and the most expensive. It is reported to control insulin levels, which essentially means keeping your hunger and cravings in check. If you are a carb lover, this is a highly recommended tea. Some medical professionals in China are calling this tea an “insulin cure,” recommended in the management of glucose. It can be expensive and most people forego this tea due to it’s cost. You can do additional research to see the full health benefits and if it fits your needs, it can be ordered off the internet.
Fourth is green tea, which has been extensively discussed recently with a wide range of health benefits. It is known to most people now for its ability to reduce your appetite (Kao, Hiipakka, & Liao, 2000). In addition, it increases your metabolic rate, due to the high levels of catechin polyphenols (Yang, Chen, Lee, Balentine, Kuo, & Schantz, 1998). This long word means increased fat burning, less fat absorption, and better glucose regulation. It can be widely found at your regular grocery store; and you can find many flavored green teas in specialty stores and your local teashop. I drink this mid-morning or mid-afternoon. Sometimes, I will brew ice tea with both green and wulong teas. Having this combination readily available in my ‘fridge creates a higher probability that I will get all these teas in daily.