Finding The Right Contractor Shouldn't Be Painful Doing the right home improvement or remodeling project can add real value to any type of home, if done correctly and. Have you heard of or are you considering the 500 calorie diet? Here's a breakdown of what it is, how it works, and what I learned during the first 20 days. Phase 3 of the h. CG Diet. Podcast: Play in new window . This way will essentially take the roller- coaster feeling aspect out of P3. At least your odds of such are much lower. If you want to hear about the time I did that read here. This article is all about. Phase 3 is different- you often don’t feel assured of anything. On this page I share with you some feedback that my Raw Program participants have emailed to me over the years, as well as some things they have posted on the Raw. You’re desired outcome is to maintain your weight but the basic “rule” for supposedly achieving this feels pretty vague. This post is all about examining how you can do P3 in the most detailed way possible to make stabilizing your weight a sure thing. Doing Phase 3 this particular . If you are not there yet (I wasn. A drastic change just happened in your body that wasn’t slow and gradual. Your body has been operating differently than it normally does during this time- instead of getting all it’s calories for functioning from food, it’s been getting the majority of it’s fuel from your fat- it now has to switch back to food as a main fuel source, which in itself I’m sure is quite easy, but to make that switch without gaining weight seems more involved. Whatever you decide to do, remember it is only for a few weeks- not a lifetime. Making your stabilization phase go smoothly and successfully is worth keeping out a few foods as necessary so that you can eat them and keep your new body at the same time later! Basic Keys for Phase 3 the BEST Way. For 3 weeks following Phase 2, do not eat sugars or starches. Eat to hunger. Introduce calories/amounts of food gradually. Introduce dairy, nuts, and fats slowly. Keep your weight within 2 lbs of your LDW*If your weight goes above this, do a Steak Day. If your weight goes above the 2lb window, start the three week Phase 3 period over again.* There are several instances where this won’t be possible – article coming soon to explain this!#1- No Starches or Sugars for 3 weeks. What does this mean though exactly? Basically we’re going low carb here. There are either starches or sugars in: Grains, Beans, Fruit, and Starchy Veggies. There can also be hidden starches in pre- made foods – ingredients such as Maltodextrin and the like. If in doubt, leave it out. You will be so glad you did this later. What’s definitely out in my mind: All grains. Or what we consider to be grains because they have carbs (ie. It doesn’t matter if it’s sprouted (example Ezekiel bread- this contains 1. P3 in my opinion). We can’t think about food from other diet perspectives, we have to think about it from an h. CG perspective. Starchy veggies. Things like potatoes, sweet potatoes, yams, peas. Sorry! Fruits. Some low sugar fruits like the berry family can usually be gotten away with like 1/2 cup in a smoothie, but I’d avoid most other fruits myself- fruits are high natural fructose sugar still – not good for Phase 3 purposes. Some people do keep in the P2 fruits in P3 but I would say the vast majority run into trouble keeping fruits in. Beans. Beans. Whatever you want to call them – make your chili without beans. Doesn’t mean you can’t have any dairy, but be aware of the type of dairy and check labels. Doesn’t mean you can’t have them, but amounts and their resulting carb level (1/4 cup – 5 grams carbs – much better!) matter. What if you still aren’t sure if something is a starch or carb? Check the both the sugar and carb count on the actual nutrition label always. Labeling can be misleading and reading the nutrition facts and ingredients can quickly help you see what. Additionally, see my post coming soon on Common P3 Questions and you will see I. I wish I could say I was. While I have over the last 2 years learned to eat to hunger in general, the majority of my P3’s were not really run with this in mind. I was doing good just to be avoiding sugar at that point. Somehow it did work out, BUT I was also in hot pursuit of gaining muscle after most my rounds, and I did gain several lbs of muscle- building fat or muscle both take excess calories, so that’s why I don’t think I’m the best example for those in P3 wishing to truly stay the same weight- thankfully my “gains” during P3 and P4 have pretty much been all desirable ones (muscle), but I recognize this is not the goal of the majority of you h. CGing ladies out there. That being said, eating to hunger can be a very important piece of the puzzle to truly stabilizing your health and having freedom with what you eat later down the road. I am not going to dwell too much on this topic because there is already an excellent book that covers this subject in great detail, Weight- Loss Apocalypse: Emotional Eating Rehab Through the h. CG Protocol. I feel like this book is a must- read for anyone who has deeper seated reasons for being overweight or overeating. The author, Robin Woodall, will introduce you to her method of eating to hunger which involves a hunger scale- something to gauge your hunger, and teaches you when to eat and when to stop eating based on this scale- if you follow this method, you are basically gauranteed to maintain your weight. In real terms what you. As P3 progresses, you. Simeons warned about not increasing your calories and food intake on p. But since he wasn’t specific on amounts, it’s difficult to know exactly what he had in mind. That’s why sometimes vague statements can almost be more hurtful than helpful because different people will take it different ways. As an example, for many years I have read about the importance of taking in “lots of protein” (a very vague statement- exactly how much is lots?) especially when working out- so that’s just what I did- I have eaten up to a whole pound of meat in one sitting, on many occasions, because I was worried about not getting enough protein after my workout and losing muscle. Did I mention I’m 5? A girl my size does NOT need a whole pound of meat after a workout. But somehow because most of what I had read was so vague and not specific at all, my brain had to come up with a definition for “lots” which ended up amounting to 1 lb. WAY more than I need for my size. So that’s my example to show that some of us, if not given clear direction, can take things too far one way or the other, because we simply don’t naturally know what’s balanced since we have no point of reference. You can tell from his manuscript that Dr. Simeons was concerned with individuals who were so nervous about p. CG was gone, scared to eat more for fear of gaining weight. So we know not to do go that far. But he was less clear on how much more we were actually supposed to eat. I think portion sizes have gone up QUITE a bit since his day, so our perception of what’s a “normal” amount of food is often not accurate and is actually too much. I am guilty of overdoing it in p. While I am very strict about not eating the starches and sugars, I have not been smart in the past when it came to amounts of food. I would often feel myself getting overly full, which is not good. Since you just spent several weeks eating very little food, your body is not going to be well equipped to handle too much food at first- it makes more logical sense to add amounts of food in more gradually- your digestion will thank you as well! If you think about this logically it. When a person does a cleanse where they are taking only liquids or only vegetables for a certain period of time, it. Those who have done such things have lived to tell their stories of doubled over pain. So the same principle applies. Well now I’m guilty of being vague, and that is because I really don’t have specific amounts to give you because I simply don’t know- all I know is that it seems that some of us tend to bump our calorie intake up a little TOO fast in p. Introduce Food Groups and Fats Slowly. Food groups. You may find your body is sensitive to certain foods or food groups that causes you gains on the scale at the start of P3, that do not cause this problem later on when you try them again. You come to find you have a true intolerance to a certain food or food group, and discovering this through the P3 process can help you maintain your weight for life MUCH more easily. So the first point. If you want to play it super duper safe, leaving out nuts and dairy for the first week of P3 seems like it would be wise. Often times food groups like nuts or dairy aren. Whether this is because of their carb content or their fat content or both I. Simeons did say that in P3 that as soon as carbs and fats were combined things got out of hand quickly, and in truth both dairy and nuts kind of have that combo of high fat and more carbs that most people would think. Whatever the case, the scenario is that say you have some nuts one day but the scale goes up way more than you think it should have for what you ate the previous day. So you might take nuts back out for a few days and see how the scale treats you. Trying these foods again as time goes on, you may likely find you CAN eat these foods now. On to FATS. I can’t be totally sure of this, but it seems to me that your body is still somewhat sensitive to fats when you first come off the diet. I could be wrong here. But this is the impression I get so far, and it makes me think that introducing fats in the diet should be done gradually as well. Maybe a little the first few days, then a little more, etc. I know the h. CG gets out of the system in 7. I just feel like in my experience my body was still sensitive to and would take up fat very easily even that first week of p. I would love to hear other’s feedback and experience on this if you have it. The thing to note here is that everyone. In Episode 1. 1 of the h. CG Diet Interviews, Elke had a totally different P3 experience. She lost 8. 0lbs with h. CG and has been maintaining it with no issues for several months. So in this case, almost the exact opposite of what I just told you! In general though, I would say the majority do better adding dairy and nuts more cautiously. Okay by now you might be thinking geez Rayzel, okay so you. HCG P3: What foods can you eat? Approved HCG Phase 3 foods and a sample menu & meal plan for maintenence. HCG P3: What foods can you eat? Approved HCG Phase 3 foods and a sample menu & meal plan for maintenence. Getting started in P3 can be scary. No one wants to gain their weight back. Take a few moments to read my blog post on getting started if you haven’t already. It really helps to be prepared and take it slowly. Getting started in P3. What foods should you actually eat on P3? If you are strict about this, in addition to limiting dairy, nuts, sweet fruits, and starchy vegetables, you will do well on P3. In other words, stick to beef, fish, chicken, turkey, and non starchy vegetables, and some carefully chosen fruits. This can be challenging because. Be sure to read labels, and if you don’t know what a food item is, either look it up or skip eating it for now. Below is my simplified list of foods to eat in P3 based on what I learned from Linda Prinster’s book and also from my own experience. You may notice that my list is not exactly the same as hers; I tend to err on the side of caution. For me I found it better to go slowly and avoid anything that effected my weight negatively. This is a simplified list, and it only includes foods that I personally would be likely to eat, so you may want to review Linda Prinster’s information and create a more complete list for yourself. Her chart takes a bit of time to get through, but it is quite thorough and worth the effort. Before. I then created an easy- to- view format that I carried with me all the time. I suggest that you create your own spreadsheet, and that you carry a list of these foods with you at all times, perhaps on your phone. You can simply bookmark this page on your phone and use this list when you need it to assist you in staying on track and stabilizing your weight. ALLOWED FOODSDRINKSDiet Sodas. Lemon Juice (make lemonade & lemon slushies with lemon stevia, yum!)Low Fat or Non Fat Milk. Teas. Water: Carbonated. Water. Coffee, with low fat milk and/or artificial sweetners only. PROTEINEggs. Fish: All types. Chicken. Turkey. Beef: All types (I use caution at first with fattier meats such as pork, lamb, veal, prime rib, ribs, or tri tip)Lobster. Scallops. Shrimp. Crab. FRUITApples. Avocado. Berries. Cherries. Coconut: Raw, Fresh, no added sugar. Grapefruit. Lemon. Lime. Nectarines. Oranges. Papayas. Peaches. Persimmons. Plums. Strawberries. VEGIESAsparagus. Broccoli. Brussels Sprouts. Carrots. Cabbage. Celery. Tomatoes. Cucumber. Eggplant. Green Beans. Lettuce. Mushrooms. Onions. Snow Peas. Peppers. Radishes. Snap Beans. Spinach. Chard. Tomato Paste. Zuccini. Edamame. EXTRASAu Jus: NO SUGAR OR FLOURCoconut Milk Lite (use with caution and be sure to get an organic brand that has no added sugar)Erythritol. Gum: sugar free. Horseradish. Luo Han Guo. Marinara Sauce: NO SUGAR OR FLOUR ADDEDMayonnaise. Mayonnaise. She also says that you should refrain from having too many of these foods in one day. Personally, I stayed away from almost all of these foods in P3, especially at the beginning. I was able to easily have some half and half in my coffee (yum!) and some oils for cooking and on salads, but at first, most foods on this list made my weight jump up. Just remember, this is not forever! Your only goal in P3 is to stabilize your weight and your metabolism, so it is worth choosing your food very carefully and being patient. DO NOT EAT THESE FOODS AT FIRST – AT LEAST BE CAREFUL TO KEEP THEM VERY LIMITED. Meats. Hot dogs, beef jerky, etc. Processed meats of any type. Tofu. Dairy. Cheeses: all types. Cottage cheese: low fat. Half & Half. Milk: whole milk or enriched milk. Yogurt: plain, low fat or non fat, sugar free only. Fruit. Cantaloup. Currants. Dates. Grapes. Honeydew Melon. Kiwi. Pears. Pineapple. Raisins. Tangerine. Watermelon. Fruit juices with no sugar or additives. Vegetables & Beans. Artichokes. Bamboo Shoots. French Beans. Peas. Squash. Any starchy vegetables. Other. Butter. Cooking spray. Creamed Horseradish with no sugar. Hard Candy: sugar free. Ketchup with no sugar. Nuts: all other types. Pickles: dill. Salad Dressing: NO CARB/FAT/SUGARSpaghetti Sauce: only types with no sugar or flour. Sugar & fat free Ice Cream. Tomato Sauce. This final list includes a sample of all the foods that you should definitely NOT eat! Most include sugars and starches. This is just a sample, so be sure to make your own list and use your judgement. DO NOT EAT OR DRINK THESE FOODSBeans & lentils of all types. Flavored Yogurts. Fried Foods. Honey, Molasses, Maple Syrup, Agave. Pinto or Black Beans. Popcorn. Refried Beans. Salad Dressings (they usually have sugar)Soy and Soy products. Drinks. Alcohol of all types (wine, beer, mixed drinks, etc)Drinks with any type of sugar in them, including drinks with honey, etc. Soy Milk, Almond Milk, Rice Milk, etc. Heavy whipping cream. Fruit. Banana. Dried Fruit. Mango. Plaintain Chips. Any really sweet or high carb/high calorie fruits. Vegetables & Beans. Corn in any form. Garbanzo Beans. Anything starchy. Nuts. Cashews. All Nuts That Are High In Fats. Flour & Starch. Almond Flour. Breads of any type. Chips. Coconut Flour. Gluten Free Flour. Potatoes of any type. Wheat Flour. White Flour. Pizza. Pasta. Rice of any type. Tempura. Tortillas of any type. Etc. Most Sauces Have Sugar And/Or Flour. Alfredo Sauce. Barbeque Sauce. Curry Sauce. Panang. Teryaki Sauce. Tomato Puree. Etc. Seasoning. Avoid any season with More Than 4 Grams of Sugar. Many seasonings have sugars and starches added, so be careful! SAMPLE MEAL PLAN / MENUA typical P3 food day for me. Breakfast: poached eggs (3), coffee with low fat milk, 2. Snack: apple or small amount fresh coconut. Lunch. Non starchy vegetables (spinach, asparagus, broccoli, cauliflower, salad (same ingredients as above) with a small amount of oil and some vinegar as the salad dressing)Snack: apple, grapefruit, or non starchy vegie such as diced peppers, celery, or radishes. I suggest that you keep it simple; it is so much easier to keep track of. I continue to drink 8. THAT really helps!! I strongly recommend this. It is a great habit to get into. In addition, I ate small amounts often. Ever since my first round of P2. I get hungry easily now, and eat lots of small healthy fruit, vegie, or protein snacks during the day. Notice that the snacks however, are just 1 piece of fruit or a vegie, and that my meals are pretty light also. A wonderful snack, (one of my personal favorites!) is chopped up tomatoes and cucumbers, with a few orange or yellow peppers if you want. Sprinkle this with tons of balsamic vingegar, salt and pepper, and maybe a dash of olive oil. This is really yummy, and super satisfying. LATER in p. 3, I added avocado AS my protein, NOT in addition to chicken or tuna. I encourage you to take P3 seriously. The HCG protocol really can assist you in adjusting your weight permanently, however if you don’t do the work of maintenance it can be really easy to gain the weight back. Use this time to create a new relationship to food. Add foods slowly, be patient, notice what foods you have difficulty with, and adjust accordingly. Get help and support in dealing with any emotional or addiction issues that arise; this is a great time to heal yourself. I hope this helps! Best of luck to you on your HCG journey,~inspired girl aka Barbara. Anita Dormer, board- certified physician, originally from Charleston, SC. We will soon open our second location at 1. Stuart Engals Boulevard, Suite 2. Mount Pleasant, SC 2. Dormer opened her own cosmetic medical practice in 2. NYC. Dormer is a master injector of Botox.
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