© 2011 Tammy Skye/T Skye Enterprises Inc.
All Rights Reserved
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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 person you share it with. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then you should return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.
This book is available in print at most online retailers, and can be special-ordered by any bookstore through Ingram.
ISBN - 978-0-9843999-2-2
Cover art Mitch Franklin
Cover and interior design Shadow Oak Studio
This book is copyrighted by the author and reproduction or distribution of this material is strictly prohibited in any form without written permission from the author except as permitted under Section 107 or 108 of the 1976 United States Copyright Act.
If you have a clinic with an HCG program, an HCG blog, health website, or bookstore, become an affiliate or wholesale distributor of the HCG Diet Gourmet Cookbook series. To post a link on your website or inquire about wholesale opportunities, contact us at affiliates@hcgrecipes.com.
Disclaimer: This book is not intended to treat or diagnose any medical 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 health conditions, and this book is not intended to provide individual medical 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. Individual HCG Diet weight loss results will vary.
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.
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Acknowledgments
This book is dedicated to all the HCG Dieters out there. I wish you amazing success and good health. I believe that with the HCG Diet, you have found the answer to your weight loss challenges and are well on your way to a slimmer body and healthier life. Much appreciation to Dr. A.T.W. Simeons, M.D., the founder of this program, and to Kevin Trudeau for his part in bringing this diet to the public.
There are far too many people to list here for their part in helping this book come to fruition, but I’d like to express my gratitude and thank a few special people and my team. Lori for her creative eye and tireless optimism in the design of this book. Cindy for her solid advice along the way and Wendy, Dave, Lisa, Nita, and Barbara for their honesty, feedback, time, and contribution. Special thanks to my father, Garry, and supportive family and friends.
I’d especially like to acknowledge the physicians and HCG Diet professionals who recommend this cookbook and who are dedicated to helping dieters achieve lasting success. And most of all I’d like to thank you... the reader of this book. Know that I am here, in spirit, supporting you and cheering you on as you embark on one of the most amazing weight loss journeys of your life.
Tammy Skye
Table of Contents – Volume 2
HCG Diet Terms and Abbreviations
Spices, Teas, and Specialty Ingredients
The Well Stocked HCG Diet Kitchen
Stabilization Secrets (Phase 3)
Dressings, Sauces, and Marinades
Preface
Some of you may have read my personal story and experience with the HCG Diet in my first book, “The HCG Diet Gourmet Cookbook Volume 1,” and how this diet has changed my life and my health. I really poured my heart out as I wrote “My Story.” It was a somewhat painful and cathartic experience to share my very intimate and personal struggle to lose weight and the challenges I faced through my childhood, teen years, and adult life as an overweight woman. The death of my mother from complications of diabetes was a serious wake up call to examine my own health and lifestyle. It was when I reached the brink of weighing 200 pounds and felt the most helpless and hopeless in my struggle that I discovered the HCG Diet. Today, after several years, I’m maintaining my weight and enjoying life to the fullest.
I know the struggles many of you face trying to lose weight. The physical and emotional reasons behind why the weight gain occurred and has continued are extremely varied and personal to you. Some of the readers of this book may only need to lose 30 pounds while others may have 50, 100 pounds, or more to lose. Some may want to lose weight after having a baby or just want to feel comfortable in a bathing suit again. For some of you, losing weight has been a constant battle, for others, a sudden weight loss ultimatum that has very real consequences to your health and quality of life. Whatever your own personal reasons for losing weight and choosing this diet, I’ve done my very best with this book to offer you every tip, trick, tool, and bit of information I could think of to address your needs and questions, and help you be successful.
Many of you, like me, have tried just about every diet plan, pill, and promise over the years and rarely had lasting success. I tried the shakes, bars, supplements, and every fad and low calorie diet imaginable, without real or lasting results. The weight always came back — and more — and I was often drained of energy, hungry, and irritable the entire time. Then I discovered the HCG Diet and was absolutely amazed at the changes to my body, my metabolism, and my health. I won’t say that this diet was easy and there were certainly challenges, fluctuations, and pitfalls along the way, but the lasting weight loss results made it all worth it in the end. I want to be there to encourage and support you through this process and share with you the life changing results that I know are possible for you with this diet.
This new HCG Phase (also known as Phase 2 or P2) Diet Gourmet Cookbook is far more than just recipes, and it offers the same solid foundation of information on the HCG Diet found in my first cookbook, as well as new and updated content and 150 more delicious recipes. It was my intention in writing this book that it stand on its own, be different from my first book, and still provide everything an HCG Dieter needs to be successful while observing the limited ingredients and restrictions of the original protocol of Dr. Simeons’ HCG Diet. The 150 HCG Diet Gourmet Recipes in this book include the addition of some egg and cheese vegetarian dishes that will offer even more variety to the protocol as an occasional substitute for the more traditionally recommended proteins on the HCG Diet.
Some of the new information offered in this cookbook is based on my own personal experience, and much of it was gathered from conversations and questions from other HCG Dieters over the last few years. I felt a strong desire to share with you what I’ve learned about stabilizing and maintaining weight loss after the HCG Diet is over. In this new cookbook, I have a section on what foods to eat, how to stabilize your weight, sample menus, and guidance and advice on how to transition into the Maintenance Phase. Many dieters have shared with me how they fluctuate and have even gained weight after the diet is over and I’ve observed some common themes both with my own challenges over the years and their questions. During the last few years I’ve continued researching what works and what doesn’t, and what factors and foods help people stabilize and maintain their weight loss.
This new cookbook also addresses the issue of mindset. As you face the future and the changes occurring in your body with the rapid weight loss you are experiencing, it is important to allow yourself to change mentally as well. As I went through this process myself, I learned a lot about what my emotional triggers are in my relationship to food and my weight. This book offers some sound advice on how to make this shift in mindset and lifestyle to help you adjust to the new you and how to make these changes at a rate that is comfortable for you.
Overall, the best advice I can offer as you lose weight following the HCG Diet program is to become more aware and take daily steps toward good health. When you move into the Maintenance Phase, consider switching to a whole food-based diet and eating more fruits and vegetables. Cut down on sugar or start gradually replacing it with Stevia or natural sugars like raw honey. Over time you will find that your tastes change and you start to crave nutritious, healthy foods over cookies and sodas. You will find yourself with increased energy and easily able to maintain your weight loss. The HCG Diet is not so much a “diet” as a corrective procedure that helps you STOP “dieting” for good.
Please don’t feel like you have to change your lifestyle overnight. I make many recommendations for health and lifestyle changes within this book, and much of my focus is getting back to “real food,” a true “whole food” diet. I have to admit that the process of change was a gradual one in my own life. I didn’t just give up diet soda and sugar and start drinking green drinks and eating organic overnight. It was a gradual shift toward health and it took a while to get there.
I know that the HCG Diet can create an incredible transformation in your body and your life as you now have the tools and the means to finally lose the weight and keep it off for good. I strongly urge you to make a commitment to yourself right now to stick with the diet, stay positive and on track, and look toward the future: your future as the slim, healthy, vibrant, energetic person that you know you can be. I wish you all the best as you go on this amazing weight loss journey with the HCG Diet.
Enjoy the recipes!
Tammy Skye
HCG Diet Terms and Abbreviations
HCG — Human Chorionic Gonadotropin. A natural medication often used as a fertility treatment; researched and developed for the HCG Diet Protocol for weight loss by Dr. A.T.W. Simeons.
HHCG — Homeopathic HCG.
LIW — Last Injection Weight. The weight recorded on the last day of HCG injection. Used to monitor weight during Phase 3 (Stabilization Phase).
LSDW — Last Sublingual Dose Weight. The weight recorded on the last day of HCG sublingual dosage.
VLCD — Very Low Calorie Diet. The term used to describe the 500 calorie HCG Phase of the diet.
IU — International Unit. A term that identifies the dosage of a medication (for example, the amount of HCG taken daily during the HCG Phase of the diet is 125-200 IU).
SL — Sublingual. Placing a medication under the tongue where it is absorbed by the capillaries and into the bloodstream. HCG can be taken this way as an alternative to injections.
SC/SQ — Subcutaneous. Injecting a medication just under the skin rather than into the muscle.
IM — Intramuscular. Injecting a medication into the muscle.
R1 — (Round 1), R2 (Round 2), etc. An abbreviation to identify a specific round of HCG. Helpful when there is a lot of weight to lose and multiple rounds are undertaken.
Loading — The term to describe the first two days on the HCG when it is required to eat large amounts of high fat foods in preparation for the Very Low Calorie Diet.
Nutritional Loading — Eating very healthy foods and supplements before and after the HCG Phase (Phase 2 or P2) to promote optimal health.
Prep and Load — (Phase 1 or P1) Preparing for the HCG Diet and loading properly before beginning the HCG Phase of the diet.
The HCG Phase — (Phase 2 or P2) The use of HCG in combination with a Very Low Calorie Diet (500 calories per day).
The Stabilization Phase — (Phase 3 or P3) The 3 week period of a varied, normal calorie diet with the exception of starch and sugar.
The Maintenance Phase — (Phase 4 or P4) The last phase of the diet where carbohydrates are gradually incorporated back into the diet and weight loss is maintained for life.
Immunity —When the HCG is no longer effective and a break from the diet is needed. Symptoms are severe hunger, weakness, fatigue, and mental fogginess.
Apple Day — A technique recommended by Dr. Simeons to break up a plateau in the HCG Phase of the diet. After a plateau of 4 or more days, eat 6 apples during that day while drinking minimal water. Weight loss should resume the following day.
Steak Day — A technique used if a weight gain of 2 pounds over LIW/LSDW occurs during the Stabilization Phase (Phase 3 or P3). The dieter must perform a Steak Day on the same day as the gain and eat nothing until the evening and then eat a large steak with either a large apple or raw tomato. The weight gain should be corrected by the following day.
About the HCG Diet
What is the HCG Diet?
The HCG Diet is a revolutionary diet using HCG or Human Chorionic Gonadotropin combined with a low calorie diet of 500 calories a day. Taking HCG for a period of 23 to 43 days while observing a strict, food specific, low calorie diet allows the body to burn fat at a rapid rate. While the dieter is on the HCG, the body utilizes the abnormal fat stores of the body for fuel. It is also theorized by the doctor who developed the diet that the hypothalamus gland is reset at the end of the protocol, improving metabolism and regulating the endocrine system more efficiently. After the HCG Phase (also known as Phase 2 or P2), you can eat a normal calorie diet with a large variety of foods, with the exception of starches and sugars, for a period of 3 weeks that I call the Stabilization Phase (also known as Phase 3 or P3). Finally, in the Maintenance Phase (also known as Phase 4 or P4), you can begin to slowly incorporate carbohydrates back into your diet and enjoy your new, faster metabolism.
History of the HCG Diet
The HCG Diet protocol was developed by Dr. A.T.W. Simeons, M.D. in the 1950s when he discovered the connection between obesity and a treatment using HCG for boys who had hormonal imbalances and were significantly overweight. He theorized and studied the use of HCG as a treatment for weight loss and found it extremely effective when used properly, by correcting a metabolic disorder of the hypothalamus gland. His patients lost incredible amounts of weight and had an improved metabolism as a result of the treatment. I highly recommend reading the original book by Dr. A.T.W. Simeons, “Pounds and Inches” for a detailed analysis of the process and how it affects the body. A copy can be found on my website at www.hcgrecipes.com.
The HCG Diet experienced a resurgence since the 2007 release of Kevin Trudeau’s book, “The Weight Loss Cure They Don’t Want You to Know About,” which discusses in detail Dr. Simeons’ original protocol with a few minor variations and other health recommendations and suggestions. The differences between Kevin Trudeau’s version of the HCG Diet program and Dr. Simeons’ are that Mr. Trudeau omits the use of shellfish in the diet, breadsticks, and also the orange as a fruit choice. Otherwise, the diet is virtually the same. The recipes in this book follow the original HCG Diet developed by Dr. Simeons and do contain oranges and shellfish but can be easily modified to substitute white fish, beef or chicken, if desired.
Expected Weight Loss
Weight loss of up to one pound a day can be expected. Women tend to lose a half pound per day on average, and the average daily weight loss for men is slightly higher. The amount you can lose also depends on how much you have to lose and how strictly you follow the diet. If you want to lose 100 pounds or more, you will lose more and faster than if you only have 20 pounds to lose. It is advisable to stop the diet if more than 34 pounds have been lost in one round or if 43 injections have been completed. People who have a lot of weight to lose can safely lose a little more, if desired, but it is advisable to transition to the Stabilization Phase (Phase 3 or P3) when 34 pounds is reached.
Choosing a Clinic
The dosages for injections should be 125-200 IU of HCG taken once per day (a higher dosage of 125-166 IU twice a day is recommended for sublingual formulations) 7 days a week for a period of 23 days, or 6 days a week for a 43 day round. Note: Many dieters report that taking the maximum dosage of 200 IUs or higher may actually stall weight loss and even increase hunger. The food choices and other restrictions should be compliant with the original protocol. You should not be required to purchase any additional supplements or shakes, or be advised to use oils on your body while on the HCG Phase of the program. This can slow or stall your weight loss and can often be a costly and unnecessary expense. In cases of severe dryness or cracking, mineral oil can be used topically and won’t stall weight loss as other oils ingested or applied to the skin will.
It is very important to choose a reputable clinic and physician to monitor you while on the program and make sure that your HCG is fresh and potent at the time you begin. When evaluating a clinic for their HCG program, consider the cost, support, and benefits they offer you. Although not officially endorsed by the FDA for weight loss, HCG is an all natural prescription medication that an openminded doctor can prescribe for you, and HCG is available at most pharmacies.
Multiple Rounds of HCG
If you require more than one round to reach your goal weight, you can begin another round after a period of about 6 weeks, including 3 weeks on the Stabilization Phase (Phase 3 or P3) and 3 weeks (or more) of Maintenance Phase eating. You should increase the time between rounds after 2 or more rounds in order to prevent immunity. By following this plan and taking breaks between rounds, it’s quite possible to lose 100 pounds or more in a year.
Immunity
Immunity to HCG can sometimes occur and is characterized by extreme hunger and feelings of weakness and lightheadedness. This is an indication that you should consider transitioning to the Stabilization Phase (Phase 3 or P3) and to take a break. Another time you might experience immunity is when you get close to your goal weight or the ideal weight for you. To prevent immunity, it is helpful and recommended by Dr. Simeons to take one day off per week when doing a full 43 day course. If you feel you are having the symptoms of immunity, you should increase your food intake from 500 to 800 calories per day, and continue to eat HCG Phase allowed foods. You must complete a minimum of 23 days of injections before transitioning to the Stabilization Phase (Phase 3 or P3). The HCG will not allow you to reduce your weight below a natural, healthy level without showing you signs of immunity so it is wise to take a break if you begin experiencing the symptoms. If you want that starved, gaunt, skinny look, this is not the diet for you. The HCG Diet will, however, help you achieve a normal, healthy weight for your age, height, and frame.
Exercise
It isn’t recommended to exercise heavily while on the HCG Phase of the diet. Heavy exercise seems to cause stalls in weight loss, possibly due to the water retention required by muscles during exercise. Light exercise like walking, yoga, stretching, and rebounding are good exercises to do. Once you transition to Phase 3, you can start your cardiovascular, weight lifting, and regular exercise routine if you wish.
The Abnormal Fat Loss Phenomenon
One phenomenon experienced by most HCG Dieters following Dr. Simeons’ protocol is the way the HCG tends to redistribute fat away from your “problem areas” or abnormal fat deposits. In my personal experience, I noticed that my hips and thighs lost the highest percentage of inches, as well as significant inches lost from my stomach and waist. This phenomenon is fairly unique to the HCG Diet when compared with other weight loss programs.
Ways to Take HCG
Injections
HCG is most commonly injected intramuscularly (IM), but some people inject subcutaneously (SC/SQ). The recommended dosage is 125 IU up to 200 IU injected daily, 6 days per week for a period of 43 days or daily for a period of 23 days. It is not advisable to go higher than 200 IU daily or weight gain may occur. The HCG must be kept cold, dark, and fresh. It can last in the refrigerator and remain effective for 2-3 weeks.
Sublingual HCG
The sublingual form (SL) of the HCG Diet has become popular among dieters who are enjoying the same weight loss success as those who are injecting the HCG. Most clinics have their own proprietary formula with the saline base. When taking sublingual HCG, it is necessary to take a stronger dosage (150-166 IU) under the tongue twice a day (morning and evening) in order to ensure receiving an adequate dosage. Some clinics report that it is not necessary to take the breaks between rounds when using sublingual HCG, but I strongly recommend taking them anyway. The HCG Phase (Phase 2 or P2) is so restrictive that even if you don’t experience immunity, you still need the varied nutrition and breaks to give your body a rest and ensure good health.
Homeopathic HCG
Homeopathic HCG (HHCG) products were available at one time. I have not personally tried these products and there are no studies at this time showing whether they are as effective as using the natural HCG. Many dieters have reported good success and lasting results using the HHCG products. Homeopathic HCG products are taken sublingually under the tongue and dieters must avoid all use of mint when using HHCG because it is believed to interfere with its effectiveness. Finding reliable HHCG products has been a challenge for dieters and there have been issues with HHCG manufacture, labeling, ingredients, and current FDA regulations. Many HHCG products have been discontinued and removed from circulation.
The Four Phases of the HCG Diet
There are four steps or Phases of the HCG Diet. The first is “Prep and Load” (also known as Phase 1 or P1). The second is the HCG Phase (also known as Phase 2 or P2). The third is the Stabilization Phase (also known as Phase 3 or P3), and the fourth is the Maintenance Phase (also known as Phase 4 or P4).
Prep and Load
Cleansing
Consider a period of detoxification and cleansing prior to beginning the HCG Diet. Performing colon cleanses, candida cleansing, and taking additional vitamin and mineral supplements to prepare the body for the diet can maximize weight loss and improve overall health. It is important to give your body high quality, nutritious foods and supplements before and after the strict HCG Phase of the diet. Consider daily or occasional vegetable juicing during this time to provide extra healthy nutrients and energy. Many people have found that cleansing and detoxing prior to beginning the diet can substantially help maximize the benefit of the HCG Diet and assist with successful maintenance.
Nutritional Loading
I highly recommend what I call “Nutritional Loading” before and after the HCG Phase of the diet, which essentially means taking quality supplements, a green drink, trace minerals, and eating high quality, healthy food including lots of fruits and vegetables. Taking supplements during the HCG Phase is not recommended by Dr. Simeons as it may slow or stall weight loss, so it is important to build up the body’s systems before and after for optimal health.
Mental Preparation
Prepare yourself mentally by committing to stick to the program. Clean out your cupboards and throw out or donate any food that could tempt you while on the diet. Take some before, during, and after pictures to help you stay motivated while on the diet, as well as accurate body measurements, so you can track your progress along the way. Buy yourself an accurate digital food scale for preparing your meals and consider a new digital bathroom scale if you need one. A scale that measures your weight in .2 pound increments is best. During times of slower weight loss, that .2 pound loss can help you stay motivated.
As you prepare for this diet, focus on your goals and list in your journal all the reasons you want to lose weight. Think about your health, your family, and all the ways losing the weight will change your life. Visualize yourself at your goal weight, buying new clothes, and feeling slim and healthy. Remember that you do not have to do this diet alone. Consider joining an HCG support group, and prepare your family and friends to support you in your weight loss journey.
2 Days of Fat Loading
For the first two days of the program, while taking the HCG, it is important to “load” by eating high fat foods. This is an absolutely essential phase where you must eat a high calorie, high fat diet. Oils, cheeses, avocados, nuts, pastries, cream, fatty meats, and other rich foods are recommended for these two loading days.
It is very important not to skip this phase. It is an absolutely necessary part of the diet. People who have skipped this step have reported being excessively hungry for the first week or two of the low calorie HCG Phase of the diet. It is not a particularly pleasant experience to eat the sheer volume of high fat food, especially when you aren’t used to it. Just do the best you can and don’t hold back. Consider eating smaller amounts of high fat food every hour rather than large amounts of food at one sitting. Focusing on concentrated high fat food over carbohydrates will give you the best results. As a result of loading properly, you should experience little to no hunger when you transition to the 500 calorie limit of the HCG Phase of the diet.
The HCG Phase
During the HCG Phase (Phase 2 or P2) of the diet, the dieter takes injections (once a day) of 125-200 iu doses of HCG daily or 150 iu SL HCG (twice a day) for a period of 23-43 days while observing a very specific, low-fat, 500 calorie diet. The food choices are very limited and specific and must be adhered to strictly in order for the diet to be successful. A list of allowable foods is provided for you in a later section of the book, along with some per serving calorie counts to help keep your total calories for the day below 500.
During the HCG Phase it is important to avoid contact with all external fats such as creams and lotions. Dr. Simeons found that even trace amounts of externally applied oils could stall the weight loss process. Only powdered makeup, lipstick, and eye pencil may be used. In cases of severe dryness or cracking, a small amount of mineral oil or aloe vera juice can be used on problem areas.
Plateaus
Plateaus are normal with this diet. Weight loss usually occurs in a stair step fashion with a consistent large drop in weight followed by a slight plateau or slower losses for a few days. At least one significant plateau occurs in the second half of the protocol that often lasts 4-6 days. This is normal and will resolve itself in time so don’t be alarmed when this happens. If a plateau continues longer than 4 days, an “Apple Day” can be considered.
The Apple Day
Although most plateaus will resolve naturally on their own, it can be very discouraging to experience several days without weight loss. An “Apple Day” can be used when a dieter reaches a plateau (no loss for a period of 4-5 days). The way to do an Apple Day is to eat 6 apples over a 24 hour period and drink minimal water − just enough to quench your thirst. This usually resolves the plateau, and regular weight loss normally resumes the next morning.
The Stabilization Phase
The Stabilization Phase (Phase 3 or P3) is a three week period following the HCG Phase where you are allowed and encouraged to eat normal amounts of food and calories with the exception of starches and sugars. It is an important part of this diet protocol as it is the period where the weight and metabolism stabilize at a new, higher metabolic set point. For the first week or two on the Stabilization Phase you can expect wild fluctuations in your weight. This is normal and your weight will stabilize at some point during the three weeks. A glass of wine, beer, or other alcohol can be enjoyed on P3 without issue, as well as a more varied and exciting diet. It is important for HCG Dieters to weigh themselves daily on P3 and immediately do a “Steak Day” if a gain of over 2 pounds of your LIW (last injection weight) occurs.
The Steak Day
A “Steak Day” is done if a gain of over two pounds occurs after the morning weighing. To do a Steak Day, all food must be avoided throughout the day (water is fine) and then a large steak and either a raw apple or raw tomato must be consumed. The steak can be prepared with a variety of spices, but no salt. Doing a Steak Day will usually correct the weight gain by the following morning and you can resume your regular Phase 3 stabilizing diet. The Steak Day must be done the same day you notice the 2 pound gain. It is an important part of this phase of the diet and is critical to stabilizing the weight and resetting the metabolism.
When you reach the end of the HCG Phase (Phase 2 or P2), it is time to transition into the Stabilization Phase of the HCG Diet. This is a critical aspect of the diet and is the time when your body and weight stabilize and your new and faster metabolism kicks in. After your last dose of HCG, continue to observe the low calorie diet for 72 hours as the HCG leaves your system. You will now increase your calories to a normal amount and enjoy a wider variety of foods as long as they are free of starch and sugar. The calories will vary per individual depending on height, weight, and activity level.
For women, it is usually approximately 1700-2500 calories per day and for men, 2200-2700 calories per day. It is important to start immediately eating normal calorie amounts and foods rather than continuing to diet and just doubling your portions. Many dieters feel apprehensive about eating more fat and calories and yet this is very important to stabilizing properly.
Again, during the first few days and weeks on the Stabilization Phase, you can expect some wild swings as your weight fluctuates and then begins to stabilize. Do a Steak Day if you go two pounds over your LIW, as needed, and continue to eat normal calories and foods thereafter.
The Maintenance Phase
The Maintenance Phase (Phase 4 or P4) involves gradually introducing starches and carbohydrates back into your diet. This is the transition back to “real life” and normal eating patterns. Even though you have likely met your weight loss goal, you should continue to monitor your weight daily. As you transition from the Stabilization Phase to the Maintenance Phase and begin to introduce more carbohydrates back into your diet, you can be assured that your metabolism is significantly improved and your weight is stabilized. This is the healthy eating plan that you will enjoy for the rest of your life.
When choosing foods for a long term maintenance diet, I highly recommend that all foods eaten during Maintenance be as organic and unprocessed as possible. When shopping for yourself and your family, choose wild caught fish and seafood, free-range and organic poultry and eggs, grass fed organic meats and dairy products, healthy fats, plenty of fruits and vegetables, and limit grains and starches to 2-3 servings per day. I also recommend “Nutritional Loading” by taking healthy supplements and a daily green drink, especially if you have multiple rounds to do and plan to go back on the HCG Phase to lose additional weight.
There really are very few restrictions on the Maintenance Phase as far as foods you can eat and you can have nearly any food in moderation. Consistently choosing healthy, unprocessed foods and minimizing sugar and starch in your diet will help you achieve lasting success. It is very important to consider the kinds and quality of the foods you eat rather than focusing on the number of fat grams and calories. On the Maintenance Phase, drop the diet mentality and choose highly nutritious foods that will energize you and keep you healthy.
HCG Phase Foods
Proteins
Proteins should be precisely 100 grams, weighed raw using an accurate food scale. You should have two servings per day at different meals and all visible fat must be removed prior to cooking.
Chicken breast
(skinless)
Beef (lean beef, 7% fat or less)
Fresh white
fish
Lobster
Crab
Shrimp
Nonfat cottage cheese (100
grams)
1 whole egg plus 3 egg whites
Special Instructions – Proteins
Chicken
Weighed raw to
precisely 100 grams
Breast meat only
Skin and all fat
removed
Ideally organic
Cooked without fat (may use chicken
broth or water)
Beef
Weighed raw to
precisely 100 grams
Very lean (7% fat or less) with all fat
removed
Avoid marbling when choosing cuts of meat
Cooked
without fat (may use beef broth or water)
Fish
Weighed raw to
precisely 100 grams
Lean variety (avoid fatty fish such as tuna
and salmon while on the HCG Phase)
Ideally wild caught
Skin
removed
Shellfish
Weighed raw to
precisely 100 grams (subtract 15-20 grams if using pre-cooked meat
such as canned crab)
Cooked without fat (may use water or allowed
vegetable broth)
Ideally wild caught
Avoid processed, cooked
seafood items such as imitation crab due to additives and sugar
Cottage Cheese
Precisely 100 grams
nonfat cottage cheese
Limit cottage cheese HCG Diet meals to 2-3
times per week due to the milk sugars which may stall weight loss if
cottage cheese is eaten too frequently
Enjoy cottage cheese as an
occasional vegetarian option
Eggs
1 whole egg, plus 3 egg
whites
Enjoy eggs as an occasional vegetarian option
If a
recipe calls for a partial egg serving (i.e. 1 egg white), make sure
to eat the rest of the eggs to complete a full protein serving
Vegetables
Asparagus
Beet
greens
Cabbage
Celery
Chard
Chicory
Cucumber
Fennel
Green
salad
Onions
Radishes
Spinach
Tomatoes
Special Instructions – Vegetables
Two vegetable servings
per day at separate meals
Do not mix vegetables at the same
meal
Enjoy vegetables in reasonable amounts; there is no
restriction on the amount of vegetables you can eat per meal as long
as you stay below the 500 calorie limit for the day
Prepare
vegetables without fat or oils
Vary the vegetables you eat to
maximize nutritional value
Fruits
1 apple
1 orange
1/2
grapefruit
Handful of strawberries
Special Instructions – Fruits
Two servings of allowed
fruits per day
Eat fruit servings at separate meals in recommended
amounts If a recipe calls for a partial fruit serving (i.e. 2 orange
segments), make sure to eat the rest of the fruit for that meal to
complete a full fruit serving
If you are prone to hunger, you may
have a fruit serving for breakfast and save your second fruit serving
for an evening snack
Miscellaneous Foods and Specialty Ingredients
Juice of 1 lemon
daily
Spices (fresh or dried)
Two Melba toasts, breadsticks,
or grissini (one per meal)
1 tablespoon of milk
daily
Tea
Coffee
Mineral water
Bragg’s liquid
aminos
Apple cider vinegar (other sugar free vinegars)
Stevia
(flavored, powdered, or liquid or other natural calorie-free
sweetener Flavor drops
Chicken and Beef broth (using HCG Diet
Broth is ideal but commercial broths are fine)
Special Instructions – Miscellaneous Foods and Specialty Ingredients
Enjoy reasonable
amounts of many of the foods on the list unless otherwise
indicated
Watch for hidden sugars and starchy binders in
ingredients like spices
Melba toast servings are not to be
combined but eaten at separate meals
Eliminate Melba toast if you
find your weight loss stalls
Reduce amount of Bragg’s liquid
aminos to control sodium content, if desired
Reduce sodium content
of recipes when using commercial broth by substituting half water
Foods to Avoid
All foods other than
those specifically recommended for the HCG Phase
Sugar
Artificial
sweeteners
Artificial and chemical ingredients
Starchy
additives
Fats and oils
Calorie Counts for the Foods on the HCG Diet
(values may vary slightly depending on cut or variety)
Proteins
Chicken Breast: 100
grams = 25 grams of protein, 2 grams of fat, and 135 calories
White
Fish: 100 grams = 25 grams of protein, 4 grams of fat, and 120
calories
Lean Beef: 100 grams = 25 grams of protein, 5-10 grams
fat (depending on the cut), and 140 calories
Shrimp/lobster/crab:
100 grams = 25 grams of protein, 1.5 grams fat, and
100 calories
1
whole egg, plus 3 egg whites = 17 grams protein, 4 grams fat, 127
calories
Nonfat cottage cheese: 100 grams contains 17.5 grams
protein, .5 grams fat, 85 calories
Vegetables
(These are approximate serving sizes. You may have more or less if you wish as long as you stay below 500 total calories for the day.)
Cabbage: 2 cups chopped
= 1.5 grams protein, 0 grams fat, and 50 calories
Spinach: 2 cups
chopped = 2 grams protein, 0 grams fat, and 25 calories
Tomatoes:
1 ½ cups chopped = 3 grams protein, 0 grams fat, 50 calories
Celery:
1 ½ cups chopped = 1 gram protein, 0 grams fat, 25 calories
8
medium radishes = 1 gram protein, 0 grams fat, 18 calories
1
medium cucumber = 2 grams protein, 0 grams fat, 45
calories
Lettuce/Mixed greens: 2 cups shredded = 0 protein, 0 fat,
10 calories
Asparagus: 1 ½ cups cooked = 5 grams protein, 0 fat,
60 calories
Fennel: 1 ½ cups cooked = 1 gram protein, 0 grams
fat, 40 calories
Chicory: 1 cup raw = 1 gram protein, 0 grams fat,
15 calories
Beet Greens: 1 ½ cups cook = 1 gram protein, 0 grams
fat, 15 calories
Chard 1 ½ cups cooked = 1 gram protein, 0 grams
fat, 55 calories
Onions: full serving = 1/2 medium onion = .5
grams protein, 0 grams fat, 24 calories
Fruits
1 medium apple = .5
grams protein, 0 fat, 90 calories
½ grapefruit = 1 gram protein,
0 fat, 50 calories
5 large strawberries = .5 grams protein, 0 fat,
30 calories
1 medium orange = 1 gram protein, 0 fat, 65
calories
Miscellaneous and Specialty Ingredients
Dried spices =
0 protein, 0 fat, less than 10 calories
Fresh ginger: 1 tablespoon
= 0 protein, 0 fat, less than 5 calories
1 clove garlic = 0
protein, 0 fat, less than 5 calories
Minced onion: 1 tablespoon =
0 protein, 0 fat, less than 5 calories
Bragg’s liquid aminos =
.5 grams protein, 0 fat, 0 calories
Apple cider vinegar: 1
tablespoon = 0 protein, 0 fat, 0 calories
Cayenne pepper sauce: 1
teaspoon = 0 protein, 0 fat, 0 calories
Fat-free milk: 1
tablespoon = .2 grams protein, 0 fat, less than 5 calories
1 Melba
toast = .5 grams protein, 0 fat, 18 calories
Lemon juice: 1 ounce
= 0 protein, 0 fat, 8 calories
Chicken broth: 1 cup = 1.5 grams
protein, 0-1 grams fat, 15 calories
Beef broth: 1 cup = 1 gram
protein, 0-1 grams fat, 10 calories
Stevia = 0 protein, 0 fat, 0
calories
Flavor drops = 0 protein, 0 fat, 0 calories
Spices, Teas, and Specialty Ingredients
Spices
Spices are not only delicious but have many health benefits as well. I recommend organic spices and spice mixes as they are better for you and are less likely to have MSG added. Spices can be enjoyed fresh (the best option for many of the recipes) or dried. Fresh onions and garlic (used in small amounts in many of the recipes in this cookbook)
Basil (fresh or dried)
Bay Leaf
Black Pepper
Cardamom
Cayenne Pepper
Chili
Powder (traditional and varieties like Chipotle are used in the
recipes)
Chives
Cilantro (fresh)
Cinnamon
Cloves
Cumin
Dill
Garlic
Ginger
Marjoram
Mint
Mustard
Powder
Nutmeg
Onion
powder
Oregano
Parsley
Rosemary
Saffron
Sage
Tarragon
Thyme
Turmeric
(primary ingredient in Curry)
Spice Mixes
Using various spice mixes is another way to simplify your HCG Diet cooking without having to purchase many of the spices individually. Just make certain to check for harmful or weight stalling ingredients like MSG and starchy additives, such as corn or food starch and sugar.
Italian herb mix
Cajun
seasoning
Allspice
Chili powder spice mix
Curry spice
mix
Garam Masala (an Indian spice mix)
Poultry seasoning
Steak
and seafood rubs
Health Benefits of Spices
Anti-bacterial/anti-viral
Anti-fungal
Stimulate
blood flow and circulation
Anti-carcinogenic
properties
Detoxification (liver, heavy metals, candida, colon,
and other cleansing properties)
Clear the lungs and promote
respiratory health
Increase brain function
Blood sugar
control
Aid in digestion
Rich in antioxidants, phyto-nutrients,
and trace minerals
Anti-inflammatory properties
Helpful for
weight loss
Strengthen the immune system
Teas and Coffee
Oolong Tea
Also known as Wulong, oolong tea is a wonderful addition to any HCG Diet program. Not only is it believed to stimulate metabolism and weight loss, but it is also a soothing and mellow flavored beverage with antioxidants and other health benefits. It comes in caffeinated and decaffeinated forms and is a lovely alternative to a morning cup of coffee.
Yerba Mate
Yerba Mate is a tea grown and popularized originally in Argentina that has a strong, powerful flavor. It has been shown to promote weight loss and stimulate the metabolism as well as provide the body with antioxidants and other health benefits. It can be enjoyed hot or iced and is available in caffeinated and decaffeinated varieties. Traditionally, Yerba Mate is served steeped in hot water and slowly sipped through a special metal straw and seasoned Mate cup in Argentina. In the rest of the world it is conveniently available as a loose leaf or bagged tea.
Green Tea
Green tea has many health benefits and is believed to stimulate metabolism and promote weight loss. Full of antioxidants, drinking 1-3 cups a day is a wonderful addition to your HCG Diet program and a healthful habit for life. Green tea can be enjoyed caffeinated, decaffeinated, bagged, loose leafed, and in many flavored varieties. Enjoy Green tea hot or iced for a delicious and healthy treat throughout the day.
White and Black tea
White and Black tea are essentially the same variety of leaves and it is the level of the oxidation and stronger flavor that is the primary distinction between the two. Teas can offer different flavors and properties depending on where they are grown. They contain antioxidants and health benefits and are available in caffeinated, decaffeinated, bagged, loose leaf, and flavored varieties.
Herbal teas
Teas such as chamomile, rose hip, ginger, mint, and other herbal teas contain antioxidants and often have other health benefits such as aiding in digestion (ginger and peppermint), promoting relaxation, and stress relief.
Coffee
Coffee is a permitted beverage while on the HCG Diet. It comes in many different varieties and roasts and often takes on different flavors and properties depending on where it is grown. Coffee can be enjoyed in a variety of ways while on the HCG Diet, from a strong espresso beverage to a traditional cup of coffee sweetened with Stevia or another calorie free natural sweetener. Enjoy your coffee while on the HCG Diet with Flavor drops or with the flavored liquid varieties of Stevia available.
Flavorings and Specialty Ingredients
Stevia
Stevia is an all natural herb that has been used for centuries as a calorie free sweetener. It is grown primarily in South American countries and has been utilized in many beverages and food products in countries like Japan for many years. Stevia is now widely available as a calorie free sweetener/food supplement in many health stores and grocery stores across the country and is becoming more widely known as the natural sweetener of choice in the United States and Europe.
Stevia is many times sweeter than sugar in the powdered and liquid forms, so feel free to adjust your use of Stevia to taste in the recipes in this cookbook. I recommend choosing naturally processed, high quality brands for the best taste and sweetness. Stevia cooks well and is available as a liquid or a powder and is offered in many flavored varieties. You can even grow your own Stevia herbs in your garden and enjoy their natural sweetness when crushed and added to tea and other beverages. Try Stevia drizzled over fruit, added to entrees, salads, desserts, beverages, and baked dishes.
Note: While Stevia is preferred, Erythritol, Xylitol, and Vegetable glycerin (food grade) are other natural sweeteners allowed in moderation during the HCG Phase.
Flavor Drops
Flavor drops are calorie free, oil free, sugar free, pure flavor essences made with mostly natural ingredients that won’t affect weight loss on the HCG Diet. The Flavor drops are absolutely delicious on all phases of the diet when added to smoothies, beverages, entrees, and desserts, and are suitable to enjoy during the rapid weight loss of the HCG Phase (Phase 2 or P2) of the diet without slowing weight loss. I have added Flavor drops to some of the recipes in this book but they are optional. You can substitute a hint of vanilla, flavored Stevia, other calorie free/oil free Flavor drops, or spice mixes for the Flavor drops in the majority of the recipes, or feel free to omit them in any recipe. Flavor drops are available for purchase primarily from online retailers.
Flavors Used in This Book
(Optional)
Coconut
Butter or
Popcorn
Cheesecake
Chocolate
Maple or French Toast
Bragg’s Liquid Aminos
Bragg’s liquid aminos is a calorie free soy sauce alternative that adds tremendous flavor to the recipes in this cookbook. If you find that it causes a slowing or stall in weight loss, or if you have concerns about the sodium content, feel free to reduce or eliminate it from the recipes. You may also adjust the amounts of Bragg’s liquid aminos or any of the spices to your own personal taste. Bragg’s liquid aminos can be purchased from most local health food stores, health oriented grocery stores, and online retailers.