Читать книгу Phase 3 HCG Diet: Successful Stabilization Plan Revealed - Sonia E Russell - Страница 7

BEGINNING PHASE 3

After you have completed 72 hours without hCG in Phase 2, you will now begin Phase 3. You must increase your calories in this phase. In order to effectively do this you will need to do the following:

Basics

•Eat more fruits and veggies (aids in digestion and adds powerful antioxidants that provide essential vitamins/minerals)

•Increase your protein serving size (protein protects muscle, curbs the appetite and assists in fat burning)

•Eat 4-6 small meals (consuming frequent small meals will increase metabolism)

•Continue eating breakfast (eating breakfast will raise metabolism and assist in burning more calories throughout the day, elevates blood glucose levels to assist in maintaining energy and concentration throughout the day)

This plan was developed to add in allowable fats and jump right up to 1500 calories on P3, day one. This can be safely carried out, without the possibility of gaining weight, due to the omission of nuts, breads, beans, legumes and limiting dairy. However, we understand that most dieters prefer to slowly add back in their calories and that is fine. For dieters that want to stabilize at their new weight, during the next 3 weeks you must keep your weight within +/- 2 pounds of where you were when you stopped taking HCG. This will allow your hypothalamus to reset and establish your new weight as your normal weight. If you gain more than 2lbs, you may do a correction day (depending on the cause of gain). If you lose more than 2lbs, increase your food intake by 100-200 calories.

To gradually increase your calories when following the 500 or 800 calorie protocols, you may refer to the guide below:

WEEK 1: 900-1100 calories per day

WEEK 2: 1100-1300 calories per day

WEEK 3: 1300-1500 calories per day

WEEK 1: 900-1100 calories per day.

Work up to your estimated caloric need by beginning at 900 calories for this 7 day period and gradually increase your calories to reach 1100 by the end of week 1. (see food tracker)

WEEK 2: 1100-1300 calories per day.

Work up to your estimated caloric need by beginning at 1100 calories for this 7 day period and gradually increase your calories to reach 1300 by the end of week 2. (see food tracker)

By week 2, if you haven't already, you can start adding healthy oil fats such as avocados, cooking oils, whole eggs, and low moisture, skim mozzarella cheese. Full fats are allowed such as full fat, no sugar, salad dressing and mayonnaise. (Please make sure to observe the sugar and caloric content.) Some dieters may choose to add these back in the first week, just make sure you watch the scale and don't overdo it. We recommend to obtain optimal stabilization, especially if this is your last round, to hold off on adding in nuts, grain breads (sprouted or un-sprouted -aka, Ezekiel bread), beans, legumes and limit dairy in the 21 days of stabilization. All too often people over-indulge on these items can stress out the adrenals and engage a whole chain reaction leading to weight gain.

* If you MUST have nuts (which is NOT recommended) you must limit it to 1 serving per day (about 10-15 pieces)

WEEK 3: 1300-1500 calories per day.

Work up to your estimated caloric need by beginning at 1300 calories for this 7 day period and gradually increase your calories to reach 1500 by the end of week 3. (see food tracker)

Please keep in mind that everyone’s body is unique. Some foods that may be agreeable to others may not be agreeable to you. You are encouraged to keep track of your food intake with the tracker provided on a daily basis. This way, if you have any issues during Phase 3, you can go back and pinpoint what food item(s) may have caused this.

CORRECTION DAYS

Our phase 3 plan was designed to assure your new stabilized weight by removing the foods that many over-indulge upon. Correction days are seldom needed when following our plan. A correction day is not to be utilized to justify cheating or planning a cheat day, rather it is to bring down an unknown gain or an accidental mishap. We do understand that mishaps may occur so we have approved the following correction day methods if you have gained more than 2 pounds from your last dose weight (LDW). *For women, do not attempt to utilize a correction day if your menstrual cycle has caused your weight to go above 2 pounds from your LDW. This is natural water retention and will eventually flush out when your menstrual cycle has ended.

Non-Fat Fage Yogurt Correction Day

Non-fat 0% Plain Greek yogurt contains probiotics that help to reduce intestinal inflammation, water retention, and bloating.

Brands allowed: Plain Fage, All Natural Brown Cow Plain, and Dannon Oikos Plain

(Plain Greek Yogurt only with NO added fruit)

Directions: #2- 16 oz. tubs or #1- 32 oz. tub of approved 0% NON FAT PLAIN Greek Yogurt, divide into 8 oz. servings and add 2 oz. of fresh berries per serving (fresh strawberries or raspberries are preferred.) Eat 4 servings throughout the day. Your total caloric daily value is estimated at about 800-850 calories. Continue drinking your regular daily fluids.

Dr. Simeons’ “Steak Day”

Directions: Drink plenty of fluids all day long and do not eat anything until dinner. When you can, eat a large steak cooked in oil or butter with an apple or a raw tomato. The next day, you should see your weight drop.

*Fasting all day is not so healthy for you, so the “steak day” should only be utilized for those that are unable to tolerate plain Greek yogurt.

* If you have issues with low blood sugar, you are permitted an apple for lunch, as per Dr. Simeons.

Sodium Overload

If you have mistakenly overindulged in a high sodium food product that has caused a gain above your 2 pound limit, you may consider this natural remedy to remove excess sodium and toxins.

Detox Bath:

1c Epsom salt

1c Sea salt (non-iodized)

2c Baking soda

Directions: Run a bath as hot as you can stand and soak for 20 minutes. You may wash your body with plain glycerin soap. Be sure to drink plenty of cold water while you are submerged in the tub, as an increase in sweating is expected. If you do not drink plenty of fluids, you may experience a slight headache.

Hot Lemon Water Detox:

2 lemons

Stevia

Directions: Drink an 8 oz. cup of hot water with the juice of half a lemon 4 times throughout the day. Add Stevia to sweeten if desired. Make sure your last cup of the day is right at bedtime.