Оглавление
Richard Lipman M.D. New Pounds and Inches
Preface
Introduction
Part 1 How We Became an Overweight World and Why Lose Weight. Chapter 1. Why Do I Need to Lose Weight?
How Can a Collection of Fat Cells Cause So Many Problems?
Different Levels of Weight Gain
Every inch of increase in the circumference of your waist creates:
Do You Have the Metabolic Syndrome?
Chapter 2. HCG Speeds Up Your Metabolism: The Key to Weight Loss
Many Factors Acting Together Can Affect Your Metabolism
Calculating Your Metabolism and Calorie Needs
Do You Have One of the Causes of A Slow Metabolism?
Do You Have a Medical Condition Slowing Your Metabolism?
Are Your Medications Slowing Your Metabolism?
Chapter 3. How You Can Speed Up Your Metabolism
Changing the Foods You Eat Can Speed Up Your Metabolism
Increasing Your Metabolism by Adjusting The Protein, Fat and Carbs:
HCG Diet Is Based On Eliminating Most of the Carbohydrates Because They Slow Down Your Metabolism
How Many Times a Day Should I Eat on the HCG Diet?
WHEN You Eat Increases or Decreases Your Metabolism
Exercise Increases Your Metabolism
Part 2 Dr. Simeons and the “Old” and “New” Pounds and Inches. Chapter 4. What Dr. Simeons Knew
More about HCG from Dr. Simeons
Chapter 5. Introducing the “New” Pounds and Inches
Chapter 6. Using the “New” Pounds and Inches Protocol: Part 1
List of Allowable Foods in Phase 2
The “NO” Foods in the HCG Phase 2
Chapter 7. Using the “New” Pounds and Inches Protocol: Part 2 - Breakfast, Lunch, Dinner and Snacks
LUNCH AND DINNER IN THE ‘NEW’ POUNDS AND INCHES PROTOCOL:
DRINKS AND CONDIMENTS in the HCG Plan:
SNACKS IN THE NEW HCG PROTOCOL
Calories in Approved Foods, Shopping Lists and Best Brand Selections
Chapter 8. Frequently Asked Questions and Problems in Phase 2
Constipation on the HCG Food Plan (Not from the HCG Alone) is the Most Common Side Effect:
Can I Chew Gum?
Part 3 The HCG Diet and You. Chapter 9. Good Sweets-Bad Sweets on the HCG Diet. Sugar by Any Other Name Is Still SUGAR-It’s Everywhere You Look
The Overwhelming Scientific Evidence Supports the SAFETY of Artificial Sweeteners. Artificially sweetened foods and beverages have a place in every weight loss diet and especially in the HCG diet. Billions of cans of diet drinks have been consumed since 1981 without a proven instance of cancer, nervous system diseases, or visual problems in humans. Anecdotal claims that purport to show otherwise have thus far been overwhelmingly rejected by leading food safety authorities as flawed. Even Dr. Simeons accepted saccharine and stevia. I am convinced that he would have accepted aspartame and Splenda had he lived to see it on the market. One of the most problems with the HCG diet is its boredom, lack of variety and exclusion of all “sweets.” Artificial Sweeteners greatly these reduce these problems
Chapter 10. Hunger Control in the HCG Diet = Success
Importance of Hunger in Any Weight Loss Plan
The Ability to Distinguish “REAL” Hunger from What Seems Like Hunger is Paramount to Success in the HCG Diet:
Role of HCG in Hunger Control
What to Do if You Are Hungry in the HCG Diet
Chapter 11. Is Exercise Needed on the HCG Diet?
What is the Role of Exercise in the HCG Program or any Other Weight Loss Program?
Benefits from Regular Lifestyle Exercises
Chapter 12. Diabetics Can Lose Weight Safely With the HCG Plan
Chapter 13. Alcohol and the HCG Diet
Chapter 14. Portion Control is Key to Success in HCG Diet
Part 4 Phase 3: The Recovery Phase on the HCG Diet. Chapter 15. Fazes 3: 1200 Calorie-High Metabolism Food Plan (7-14 Days or More)
More about Breakfast Meal Menu:
Part 5 Phase 2 HCG Recipes. Chapter 16. Recipes for HCG Phase 2
Breakfast Recipes for HCG Phase 2
Fake French toast
Almond Vanilla Pancakes
Broccoli Frittata
Denver Omelet
Omelet
Spinach/Tomato Friata. 3 egg whites. 1 egg yolk. frozen chopped spinach. 1 chopped tomato. minced garlic. spices to flavor (I would use different ones like thyme, rosemary, sage, white pepper, etc) Preheat oven 350 degrees. Beat egg whites and eggs with spices in bowl. Put spinach and tomatoes in ovenware Pour egg mix over spinach and tomatoes. Bake for 30 - 35 min or until eggs are not runny - it can be more or less depending on how many veggies you use. Protein Powder Pancakes. 1 egg. 1 scoop vanilla whey protein powder. 1/2 tsp baking powder. 1/2 t vanilla flavor. sweetener to taste as desired -mix/blend well. Add water until it gets to looks like pancake batter consistency. Pancake Syrup. 1/4 cup of water. 1 t flavored extract such as banana ( without sugar).a pinch of salt. 1-2 t splenda, or vanilla stevia. a couple dashes of cinnamon. Put it in a nonstick pan and reduced it down, it only takes a few minutes. Asparagus Frittata. 3 egg whites. 1 whole egg. asparagus (allowed amount) 1-2 cloves minced garlic. 1 T dehydrated minced onion. 1 T water. 1 t parsley. salt/pepper (to taste) Tabasco (optional)
SOUPS for HCG Plan Phase 2
Chicken vegetable Soup
Effortless Cream of Chicken Soup
Shrimp Hot & Sour Soup
Creamy Zucchini Soup
Faux Potato Soup. 100g extra lean ground turkey (MAY OMIT) 2 cups organic stock. 1 small bag frozen cauliflower. Sauté ground turkey, then add the following spices if desired: Sea salt/pepper. Cayenne for some kick. Italian seasoning mix. Garlic. Add the 2 cups stock & bag of cauliflower. Let cook until cauliflower is almost MUSH. Then scoop out into single server blender, add some of the broth and/or a little water, including meat. Egg Drop Soup. 2 cups of fat free organic chicken broth or vet. broth (or 1 cup broth and 1 cup water) dash of garlic powder - to your taste & liking. 2 tsp. Braggs Liquid Amino Acids. 3 Drops of Tabasco (may omit) salt/pepper to taste. 3 egg whites + 1 whole egg. Green onions, thin slices of green section. In a small sauce pan, bring broth/water, Braggs, spices & Tabasco to a boil. While waiting for boil, whisk eggs together quickly until fluffy. Once broth boils, pour eggs into saucepan and cook for another minute. Pour immediately into a bowl and serve - garnish with green onions. Thai Chicken Curry Soup. 100g chicken breast sliced thinly. 2 cups chicken broth. 1 Tabs green or yellow curry paste (more or less if you like) 2 Tabs fish sauce (omit for original) 1 Tbs Splenda. 1 cup broccoli slaw (replace with protocol veggie for original) 1tsp Sambal Oelek (chili paste) *Omit if you don't like it spicy* 2 tsp coconut extract/flavoring. Juice of half a lime. In a saucepan combine chicken broth with curry paste. Dissolve and cook for 2-3 min. Stir in fish sauce, Splenda and chili paste. Add chicken and poach for 5 mins. Add broccoli slaw, continue to stir over med heat for another 2-3 min. Turn off heat and stir in coconut extract and lime juice. Pour into a large bowl, garnish with lime and cilantro. Tomato Soup
French Onion Soup. Whole onion, 100g beef, thinly sliced. 1/2 grissini. salt and pepper
Green Onion Soup. Green onions (allowed amount) 2 c vegetable broth. 1-2 t liquid aminos. 1 t parsley. 1 t sweet. 1/2 t paprika. 1/2 t salt. 1/2 t dill. 1/2 t thyme. 1/8 t cayenne or red pepper flakes. 1/8 t celery seed
Mexican Chicken Soup
Cream of Chicken Soup
Lemon Chicken Soup
Spanish Chicken Soup
Tomato Pepper Pot Soup
Mexican Gumbo
Wonton Soup (Hold the Won Tons!) 5 oz chicken breast shredded. 1 C bok choy chopped. 1.5 cups chicken broth ½ cup water ½ teaspoon garlic powder/salt ½ teaspoon onion powder ¼ teaspoon ginger powder. 1-2 teaspoon lemon juice. 4 sprays Braggs Liquid Aminos. Optional add 1/8 cup chopped water chestnuts. Optional garnish with 1 tablespoon chopped green onion
Spicy Cabbage Soup
Vegetable Soup
Green Onion Soup
SALADS for HCG Phase 2. Chinese Chicken (or other meat) Salad
Cucumber Apple Salad
Lemon Zest Asparagus
Baked Vidalia Onion
Strawberry Chicken Salad
Green Apple Slaw
Crunchy Sweet Apple Chicken Salad
Spicy Crab Cucumber Salad
Thai Cucumber Beef Salad
Shrimp Tomato Stuffed. 100g cooked shrimp. tomato. juice of half lemon. 1 T parsley (and any additional seasonings you like) salt/pepper to taste. Tabasco (optional)
Taco Salad
Strawberry Spinach Salad
Salad Dressings. Simple Dressings: Wishbone or Ken Spritzers. Sweet Mustard. 1/4 C Red Wine Vinegar. 2 tsp Dijon (no starch, check label) 1/4 C Water. 1T Splenda or approved sweetener. calls for 1/2 t salt but I don't use it. Mix or shake it up. Asian Ginger Dressing. Yield: 4 servings. 1/2 Cup Rice Vinegar. 2 Packets Sweetener. 1/8 Cup Braggs Amino Acids. 1 Tbsp Minced Garlic. 1/4 Cup Water. 2 Tbsp Minced Ginger or Powder works. Mix all ingredients and let set for about an hour. Approx. 25 cals per serving. You can also marinate meat with this dressing and then grill. Delicious! Creamy Italian Dressing. 1T milk. 1T white or Apple Cider Vinegar. 1/2 T each fresh chopped basil and oregano, (use ¼ tsp if using dried herbs) pinch of hot pepper flakes if you like it hot. pinch of sweetener of your choice. dash salt and pepper. Mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you taste as well. Creamy Dill Dressing. 1T milk. 1T white or Apple Cider Vinegar. Fresh chopped dill. pinch of sweetener of your choice. dash salt and pepper, mix together. The vinegar will slightly thicken the milk. You may adjust the sweetness to you taste as well. Asian Dressing. 2 Tablespoons fresh minced Ginger. 1 Tablespoon minced garlic. 1/4 cup water. 1/2 cup white vinegar. 1/4 cup Bragg's aminos. 2 pk stevia or like. Mix all together, can be used as a meat marinate or salad Dressing. Caesar Salad Dressing. 1/2 cup low-fat mayo. 3 TBSP milk. 1-1/2 TBSP lemon juice. 2 TBSP grated parmesan cheese. garlic powder-to taste. In a bowl combine all ingredients. Mix well. Simple Lemon/Lime juice dressing. 1 tbs Lemon Juice. 1 tbs Lime Juice. 1 packet of Splenda. Mix all three ingredients well and add to salad. Particularly good on salad with shrimp on it. Apple Cider Vinegar Dressing
Main Courses for HCG Phase 2. Chicken Meals. Grilled Fish or Chicken:
Crab or Chicken Cakes
Meat/Fish/Chicken Kabobs
Orange Ginger Chicken
Lemon Garlic Chicken
Fried Chicken Tenders
Shake and Bake Lemon or Orange Chicken or Fish-
Steak or Chicken. 100g steak (or chicken) tomato (diced) 2-3 cloves minced garlic. 1 t oregano. 1 t basil. 1/4 t chili powder. Preheat oven to 350. Place 1/2 of the diced tomato in casserole dish. Add meat on top of tomato and top with minced garlic. In small bowl, toss the rest of tomato with the oregano, basil, chili powder, and black pepper. Place on top of steak. Cover tightly with aluminum foil or with lid. Bake 45-60 mins. Chicken Wraps
Healthy Chicken Burger
Fish, Crab, Lobster, Shrimps on HCG Diet Phase 2. Crab Stuffed Sole
Shake and Bake Lemon or Orange Chicken or Fish-
Seafood gumbo
Broiled Shrimp Scampi
Fish Tacos
Shrimp Miso. Shrimp peeled & deveined. dash of dried hot peppers (optional) 1\4c chicken broth. 1 small onion. 2 sprays of Braggs Aminos. 1\2 head small cabbage. 1\2 tsp. Old Bay seasoning
Tilapia Fish. 1 fillet of tilapia fish {this is a very mild fish and very good} 1 clove of garlic chopped. 3 Slices of lemon. 1 t. of lemon juice. 2 t. of Organic Balsamic Vinegar.{5 cal per Tbls} pepper. 3-5 cherry tomatoes cut in half. Put fish in foil and add all ingredients on top. Close foil and place in 350' oven bake for 20 min. Chipotle Lime Shrimp
Halibut Tacos with Strawberry-cucumber Salsa
Strawberry-Cucumber Salsa
Crab Patties
Faux Shrimp Fried Rice
Faux Sushi. Cooked shrimp shelled and deveined, tails optional. wasabi paste. soy sauce or braggs aminos. This is so simple but it helps me not to miss my sushi while on protocol. Lay shrimp out on plate and sprinkle soy sauce or braggs all over and let the shrimp soak in it. Put small dollop of wasabi paste on each shrimp and enjoy! I use my chopsticks to make it more fun. Lemony Cod with Thyme over East Indian Inspired Spinach. 100 grams cod. chicken broth I used canned, 20 cal/2 cups) lemon pepper seasoning. 2-3 sprigs fresh thyme. chopped fresh Italian Flat Leaf Parsley. rice vinegar. Poach fish in liquids with thyme and parsley on fish. Place in low heated oven when almost done. Begin sautéing about 1 1/2 c frozen spinach in heated skillet or sauté pan. Add 1/2 to 1 c chicken broths. Mix in the following: Crushed red pepper (about 1/4 tsp) Add chicken broth or water until spinach is cooked down to your taste. Place poached fish on bed of Spinach. Add lemon slices for garnish. Sweet & Spicy Citrus Skewers. Fresh squeezed orange juice of 1 orange (apex ½ cup) 1/2 tsp Chili Paste. 1 clove minced garlic. 1 tablespoons chopped cilantro (for flavor, you can pick off after cooking if you want to) 1 tablespoon organic (sugar free) Dijon mustard ½ teaspoon salt. Dash or two Tabasco Sauce. Coarsely ground black pepper. 100g your choice meat/seafood. 100g your choice veggie. 1 grissini (optional) Combine all ingredients in mixing bowl to create sweet & spicy sauce. Baste 100g of your favorite grilled meat/seafood and 100g cherry tomatoes or onion on skewers and grill until cooked to preferred doneness. Split grissini in 1/2, place one half on each side of dish and serve.. Or serve grilled skewers over 100g of greens if you don't like the veggie on the skewer. Cajun White Fish
Lemon Oregano Whitefish Packet w/ Asparagus
Rosemary White Fish
Lemon Oregano Whitefish Packet w/ Asparagus
Beef, Veal, Pork On Phase 2 HCG Plan. Steak Marinade
Asparagus and Steak. Asparagus (chopped into bite-size pieces) Grilled steak (can also use chicken) Add asparagus to Zip lock steam bag. Add 2 T’s (aprox) water to bag tablespoons) and a dash of sea salt, Steam for 1 min. 30 sec. Pour into dish. Add bite-sized pieces of steak. Mix together. Chili. 1 lb ground turkey. 1 sm can no salt tomato sauce. 8 oz. chopped cabbage. Meat seasoning: 2 tsp fresh garlic/garlic powder. 2 tsp. cumin. 2 tsp. chili powder. Minced onion. 1 tsp. pepper. Chili Seasoning. Brown meat w/ meat seasoning. Add tomato sauce. Steam cabbage in microwave. Add meat and sauce. Add chili seasonings. Cook on med/high heat 5-10 minutes. Lower to simmer. Cook, 15-30 minutes. Divide into 4 portions. Meat in Tomato Sauce. 100 g of lean hamburger, chicken, shrimp, fish (or whatever meat you would like to eat) 1 large or 2 small tomatoes. 1/4 tsp. of garlic salt. 1/4 tsp. onion salt. 1/4 tsp. Italian Seasoning (make sure it has 0 carbs) First, slice up your tomatoes and put them into a sauce pan to sauté on medium for about 5 minutes. While they are being heated, occasionally smash the tomatoes with a spoon. While the tomatoes are heating, put your meat on the George Foreman or grill it somehow. When your tomatoes are heated and soft, they should have the consistency of thick spaghetti sauce. Spaghetti. 3.5 oz 95% lean ground beef. Tomato (your calculated allowed amount) Garlic cloves (to taste) Salt & pepper (to taste) Italian seasoning (to taste)
“Bunless” Burgers
HCG Chili
FABULOUS FLANK Steak. Steak. Spinach, Mushrooms. garlic. parsley. chicken broth. nutmeg. salt and pepper
Filet with Braised Chard. Filet. steak seasoning. chard. chicken stock. balsamic vinegar. green onions. garlic. cilantro
Meatballs
Beef and Asparagus Medley
Taco Meat Lettuce Wraps. 1 pound lean ground beef. Chicken, chopped garlic- I use jarred to make it easier. chopped onion- I use frozen to make it easier. badia sazon seasoning in green box, no msg; 1pkg. sugar free taco sauce. whole lettuce leaves. Brown meat in skillet with onion and garlic. Sprinkle green packet of seasoning over meat and cumin. I put a lot of cumin. Cook until done. Strain off any fat that came out during cooking if needed. Put meat mix back in skillet with about a fourth to half cup of water or broth. It doesn't have to be exact because it’s going to boil off. Add the orange packet of seasoning. Mix well. Stuffed Peppers. 100 g. 94% lean ground beef. 1/2 onion finely chopped. taco seasoning (Western Family brand doesn't have sugar or oil) 1 large pepper (I used a large green bell pepper, but use what you like) Brown onion and beef in nonstick pan and add taco seasoning according to directions. While you are pan frying, cut off the top of the pepper. And cut a little off the bottom so it will lay flat. Remove seeds and pods from the inside of the pepper. Put the pepper in a pot of water about 3 inches deep with a little salt and bring to a boil. Let boil for about 5 minutes. After the pepper has softened, but still retains its shape, take out of water and put it on a baking dish. Stuff the pepper with the taco meat mixture and bake at 350 degrees for about 15 minutes. Spaghetti with Lean Beef Sauce. 3.5 oz 95% lean ground beef. Tomato. Garlic cloves (to taste) Salt & pepper (to taste) Italian seasoning (to taste)
Mini- Meat Loaf. 100g ground steak. sugar free ketchup1 grissini (ground into powder) 2-3 cloves minced garlic 1/2 t dehydrated minced onion. 1/2 t spicy mustard. 1/4 t allspice. 1/8 t sage. salt/pepper to taste. any additional seasonings you like
Crockpot Swiss Steak
Beef Stew. Lean roast with all fat removed cut into cubes. 4-5 stalks of celery cut in 3s. 1 head of garlic cleaned but left whole. one onion cleaned and cut in 4s. 1 bag of radishes cleaned with ends cut off but otherwise left whole. beef broth to cover. 2 bay leaves. salt and pepper to taste if needed. Put all ingredients in a crock pot and let it cook on low all day (about 6-7 hours is enough). when done strain out celery, onion, and garlic cloves. Put in a blender with some of the broth. take out bay leaves and throw them away. Blend until smooth and them pour back in crock pot. Vegetable Plates and Others. Grilled Zucchini
Great Asparagus
Cabbage Rolls. 3.5 oz lean ground beef. 1/2 Cup canned, diced tomatoes (make sure no added sugar) 1t Onion powder. 1t Garlic powder. Dash of Pepper. 2 Large Cabbage leaves. 1/2 cup chopped cabbage
Desserts and Snacks. Faux Apple Pie. 1 Apple chopped up. 1t or so cinnamon. 1 packet Stevia or like. Microwave 2-3 minutes. Can top with crumbled melba. Orange Sherbet. 1 orange. 5-10 drops vanilla creme liquid stevia (to taste) ice. water (as needed)
Chocolate Syrup for Strawberries. C. Wonder Cocoa (it's de-fatted) 2 T. pure stevia powder. pinch salt. Mix together and then SLOWLY whisk it into 3/4 C water to which you have added ? t. vanilla. Thin it to the consistency you like and store it in the fridge. Chocolate Smoothie. Fill your blender with ice to the 2 cup mark. Get a heaping tablespoon of fat-free chocolate syrup/topping and put it in there, then pour in decaf organic coffee to the 2 cup mark on the blender container. Whir at high speed until the ice is crunched fine and the color of the mixture is a dark beige (this is due to all of the air being whipped in with the smoothie). You will need a straw and a spoon for this. Pumpkin Mocha. coffee. 1 T milk. 1/2 t pumpkin pie spice (to taste) dark chocolate or milk chocolate stevia (to taste) Place all ingredients in blender and blend until frothy. Serve immediately. Meximocha. 1 lg cup coffee. Chocolate stevia to taste (6-10 Drops) Vanilla Creme stevia to taste (3-4 Drops) 1 tsp cinnamon. 1 tbsp nonfat milk. Hot Chocolate. 1 mug of hot water. 1 dropper of chocolate flavored stevia. it really tastes like hot chocolate! Apple Crisp
Coconut Barks. 3 tablespoons coconut oil. Sugar free cocoa. vanilla stevia to taste. Directions: Microwave for 30 sec, mix, and refrigerate. Chunky Apple Sauce. 1 large apple, cored and diced, leave the peel on. cinnamon to taste. stevia to taste. lemon juice. water. Bring water to boil in a skillet, add apple, sprinkle with cinnamon and stevia (flavored stevia liquid such as vanilla or English toffee works great). Squeeze some lemon juice over and stir as the water boils out of it and apples are tender. Chocolate/Strawberry Smoothie. 5-7 Strawberries. 1/2 C. Crystal (flavor of choice) 2 1/2 droppers of dark chocolate liquid stevia. about 6 large ice-cubes. Mix all in a blender and serve. Strawberry Sorbet
Apple Berry Blitz
Citrus Tomato Salsa-
Drinks. Strawberry/orange smoothie
Frozen Strawberry Lemonade
Iced Fruity Green Tea
Frozen coffee
Orange Julius. 1 orange. 5-10 Drops vanilla crème liquid stevia (to taste) ice •water (as needed)
Place this in the freezer for about 1 hr after preparing and have an on protocol version of orange sherbet!
Part 6 Appendix. The “Two + Two + Ten “Rule” On Every Food Label
Glycemic Index Table
More About the Safety of Artificial Sweeteners (AS’s)
References and Bibliography. Chapter 1 Why Lose Weight In the First Place
Chapter 2 HCG Speeds Up Your Metabolism: The Key to Weight Loss
Chapter 3 How You Can Speed Up Your Metabolism
Jenkin D. J., Wolever, T. M. Glycemic index of foods: a physiological basis for carbohydrate exchange Am. J Clin Nutr. 1981; (34): 362-366
U. S. Food and Dr.ug Administration: Sugar Substitutes: Americans Opt for Sweetness and Lite, FDA Consumer. 1996, 2004, 2006:
Chapter 4 What Dr. Simeons Knew
Chapter 5 Introducing the “New” Pounds and Inches
Chapter 6 and Chapter 7 Using the “New” Pounds and Inches Protocol
Chapter 8 Frequently Asked Questions and Problems During Phase 2
Chapter 9 Good Sweets-Bad Sweets on the HCG Diet. Jenkin D. J., Wolever, T. M. Glycemic index of foods: a physiological basis for carbohydrate exchange Am. J Clin Nutr. 1981; (34): 362-366
Chapter 10 Hunger Control in the HCG Diet = Success
Chapter 11 Is Exercise Needed on the HCG Diet?
Chapter 12 Diabetics Can Lose Weight Safely On HCG Plan. Wing, R.R. Blair, B., et al. Year-long weight loss treatment for obese patients with type II diabetes: Does including an intermittent very-low-calorie diet improve outcome? The American Journal of Medicine, Available online 17 June 2004. Henry. R. R., et al, Benefits and limitations of very-low-calorie diet therapy in obese NIDDM. Diabetes Care, 1991
Wing, R.R., Marcus, M.D. Effects of a very-low-calorie diet on long-term glycemic control in obese type 2 diabetic subjects, Archives of internal Medicine 1991. Chapter 13 Alcohol and the HCG Diet
Chapter 14 Portion Control is Key to Success in HCG Diet
